When working out at home bodyweight workouts are a great choice. Even if you don’t have access to a gym or weights you can use these brutal bodyweight workouts to get a great burn. They can be done anywhere and don’t require any equipment making them perfect for home workouts or on the go. For the most part, you want bodyweight workouts that are HIIT or high-intensity interval training. Essentially this means you’ll be alternating between intense cardio exercises with less intense “rest” periods until you’re too exhausted to continue. This really helps you in both burning fat and building muscle! Here are some brutal bodyweight workouts to get you in shape FAST!
1. Wide-grip Push-Ups
Pushups in general are great for bodyweight workouts because they can be done anywhere and also have lots of variations. You can work a couple of different main muscles on your chests and arms with different variations of pushups which make them perfect bodyweight workouts for getting in shape. This variation, the wide-grip pushup, is ideal for isolating the exercise to your chest muscles. It can be a bit more difficult than regular pushups so if you need to start on your knees that’s perfectly okay! To do wide-grip pushups you’ll basically be in a pushup position then move your hands slightly wider than shoulder-width apart (like regular pushups) then proceed with pushups like normally. A good workout to start with would be 3 sets of 10 reps with about a 30-45 second rest; or set a timer for 30 seconds to one minute and see how many reps you can do! Then after every set reduce your rest by a few seconds until you’re too fatigued to do any more.
2. Spider Crawl
Although this might be one of the more unusual-looking exercises for your bodyweight workouts, the spider crawl is great for getting in shape. It works many parts of your body including your legs, arms, chest, and shoulders! To do them you’ll need to start off in a normal pushup position with hands slightly farther than shoulder-width apart. Then you’ll raise one of your feet off the floor and bring up your knee towards your elbow. Pause for a second then slowly return your knee and foot back to the starting position then do the same on the other side. Be sure you’re crunching your core at the top of the reb to help bring your knee as close to your elbow as possible and thus get the best workout for your abs. You can do this workout anywhere and the only equipment you might need is a mat once you drop from exhaustion. Start with three sets of 10 reps with about 45 seconds rest. If you’d prefer more like a HIIT workout then try to see how many reps you can do in one minute, then rest for about 30 seconds. Decrease your rest time after each set and see how long you can go!
Burpees make fantastic bodyweight workouts because they work so many different muscles and help you burn lots of calories. They’re a great mix of strength training and aerobic exercise which makes them perfect for getting in shape fast. This page shows a burpee workout you can do that will help you build up your repetitions and switch up styles to get a great burn! They’re a tough exercise and are great for bodyweight workouts that want fast results!
4. Frozen V-Sit
Ab workouts are good additions to your bodyweight workouts for getting in shape. The frozen v-sit is a tough ab exercise but it’s great for blasting belly fat, strengthening your core, and bringing out that six-pack! For these you’ll be lying down on your back with your legs and arms stretched out straight up and down. Keep your feet slightly lifted off the floor, then raise up your arms & torso and legs up at the same time. You’ll form a “V” shape with your body as you reach your hands towards your toes. You want to hold the “V” shape for about 5-10 seconds, which is really important for ab exercises because the longer tension helps strengthen the muscles even more. Frozen v-sits are a great addition to your bodyweight workouts to really shred that stomach and bring out those six-pack abs!
5. Jump Squats
Jump squats make for great bodyweight workouts that target your lower body. It takes regular squats a step further by adding in an explosive jump after your squat! You’ll do a normal bodyweight squat then at the “bottom” when you’re thighs are parallel to the floor you’ll press your feet down into the ground and explode up and jump as high as you can. As soon as you land you’ll immediately bend back to your 45 degrees and drop back into your squat then jump gain. Repeat for about 15 reps per set for about 3 or 4 sets. This is a perfect choice if looking for HIIT bodyweight workouts. You can set a timer with one minute and see how many reps you can get then after each set lower your rest (start at 20 seconds or so).
6. High Knees
High knees are perfect for bodyweight workouts that get you in shape fast! They’re cardio exercises that work your body in a number of ways including working your core, strengthening your legs, raising your heart rate, as well as improving flexibility, momentum, and coordination. It’s an easy exercise to learn and can be done anywhere without any equipment. Stand with your feet about hip-width apart then lift up one of your knees to your chest. Switch and lift your other knee up as you place the first leg back on the ground, as well as alternate moving your arms in a running fashion with the opposite leg. It’s great for HIIT workouts as you’ll put on a timer and do as many as you can, then rest, do another timed set then decrease your rest time. Take advantage of brutal bodyweight workouts like high knees to really get in shape fast!
What bodyweight workouts do you like to use for getting in shape? Share them in the comments!
Featured Image Source: Photo by Julia Ballew on Unsplash
I have a passion for helping others and see journalism as a great way to reach and impact many people. Born in Texas but raised in the San Francisco Bay Area! Then with a short detour in Boulder, Colorado to get my bachelor's in Journalism with a minor in political science. I'm a determined, motivated individual striving to make a difference in this world. I have hopes to play a role in the continued development of journalism and in maximizing efforts to inform and inspire the public. Check out my articles on Society19!