Impressive Bodyweight Workout Plan: 13 Best Workouts

body weight workout
Body weight workout

Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students.


Today’s generation is running after equipment for muscles building up. You must realize that you can gain muscles by doing some exercises properly, even without weights.

A bodyweight workout plan comes with the motive to provide your muscles without any external help.

Many people don’t go to the gym and are still willing to get that bulkier physic staying home.

For them, a bodyweight workout plan will help in achieving their goals. This article will help you get a brief idea about a bodyweight workout plan.

Bodyweight Workout Plan: A Way To Utilize Your Bodyweight?

A bodyweight workout plan’s main intention is to pay with your weight to build and tone muscles.

You should try a bodyweight workout plan if you wish to gain muscles but don’t intend to hit the gym. You will need to support such pull-up bars or even a tree for better results in some cases.

But you could anyways do a bodyweight workout plan without any external support. You should follow the proper guidance or seek help from an expert.

Bodyweight workout for strength
Bodyweight workout for strength

There are different parts or phases you will have to follow for a bodyweight workout plan. Let’s understand each of these phases:

Bodyweight Workout-1 (Tempo & Range)

In this phase, you have to deal with ranges. It would help if you amplified, especially your muscles.

1- Deep Squats

It would help if you started by doing squats. It will help you maintain your firm and grip. You should do normal squats and repeat them 15 times.

Also, make sure you set your time limit of not more than 10 minutes. If you do normal squats, then these exercises will be amazing for a start to your bodyweight workout plan.

You can use a little weight, even maybe a towel, to keep your chest straight and up.

How to do it?

  • Stand straight on the ground.
  • Then try to take a position like you want to sit.
  • Make sure your foot’s distance equals your shoulder width.
  • Then lower your buttocks keeping your shoulder and glutes straight.
  • Make sure you lower your glutes as much as you can.

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2- Bulgarian Split Squat

A lunge and squat in one exercise are tagged as Bulgarian split squat. Bulgarian split squat will change your game plan. You should keep three points in your mind. These are:

  1. Lowering while doing squats and time to hold that position.
  2. How much time you need to pause that squat position.
  3. And then what time you will drive up.

How to do it?

  • Place table beside your legs.
  • Make sure that table is of height to your knees for better results.
  • You can place one leg of yours on that table and then bend your glutes and lower body like deep squats position.
  • Try to hold some weight for better consequences.
  • Splits squats will utilize your bodyweight properly for your muscle loss and building up.
  • Try to do this exercise for a maximum of a set of 5. So always make sure you do it properly under proper guidance.

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3- Squat Jump

While doing bodyweight training plan strength training is the main focus of people doing that. People try to use their own body weight to strengthen their muscles.

The squat jump will help you achieve your goal by strengthening your full body. Squats are perfect for the lower part of your body. It will provide strength to your thighs and shape up your glutes.

How to do it?

  • Take the position of normal squats.
  • Here it would be best if you jumped after you finish one squatting position.
  • Jumping squats are astounding for your lower toning up.

4- Bridge Kick

Bridge kick is an outstanding exercise for a bodyweight workout plan.

How to do it?

  • Sit on the floor and keep your hands straight.
  • Make sure your fingers face towards your feet.
  • Then slowly take your one leg off the ground facing upward.
  • And while doing that, your other leg should be perpendicular to the ground.
  • Try to do a repetition of 15 in one set for astounding results.

5- Press-up Burpee

This exercise is also a part of a bodyweight workout plan.

How to do it?

  • Place your hand on the floor between your feet.
  • Take a sitting position on the ground.
  • Then drop down on the floor, touching the ground.
  • Then stand up, pushing up your body.
  • And stand straight and make sure your hands touch each other after you get up.
  • You can also make a clapping posture after standing up.
  • You can also do counting per step.
  • Try to do a repetition of 10 in one set.

Bodyweight workout-2 (Points Of contact)

1- Spiderman Press-up

If you do Spiderman climb, then you can relate to this. Spiderman press-up can be a part of your leg training. If you are looking for r full-body workout plan, you must not skip the dong spiderman press-up.

How to do it?

  • Lie down on the ground
  • Take the push-up position by placing your hand straight, making a 180-degree angle to the ground.
  • And then press up your body and simultaneously move your leg towards your upper body like a spiderman.

2- Wide Grip Pull Up

In wide grip pull up you need a bar to do pull-ups with it.

How to do it?

  • Take a posture for hanging your body weight by placing your hand on the bars.
  • Make your shoulder width is that of your feet width.
  • You can also cross your feet while handing your body.
  • Then do the pull-ups for your whole body using that bar.
  • This exercise can be great for a bodyweight workout plan and weight loss. Give yourself time to hold that position of a minimum of 5-10 seconds.

Bodyweight workout for stability
Bodyweight workout for stability

3- Pike Press-Up

Pike press-up is one of the best bodyweight exercises. And a great way to play with your basic bodyweight while doing your bodyweight workout plan training.

How to do it?

  • Place your feet on the bench.
  • Then touch your feet on the ground making a perpendicular L-shape position.
  • Then try to lower your head slowly towards the floor.
  • Try to hold the position for a few seconds.

4- L-Sit Chin Up

In this L-sit Chin Up exercise, you should use a bar for convenience. This exercise is amazing for your week training bodyweight workout plan.

How to do it?

  • Hang your body in the pull-up bar.
  • Then try to pull your body weight in an upward direction.
  • And pull your body till your chin is above the bar.
  • It would help if you hung your legs parallel to the ground.

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Bodyweight Workout-3 (Range, Tempo, And Stability)

1- Shrimp Squat

Shrimp squats are extremely beneficial for a bodyweight workout plan.

How to do it?

  • Stand straight and hold your leg in a backway motion facing towards your glutes.
  • Then sit down, holding a squat position and holding your leg in the same way.
  • Use your other hand to balance your position.
  • It would be best if you did a repetition of 5 or 10 for perfect results.

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2- Dead Hang

Dead hang is a great way to improve balance using your own bodyweight.

How to do it?

  • Take the help of a pull-up bar.
  • Hand yourself completely using your hand grip.
  • And let your body feel free.
  • Make sure you hold that handing position for at least 60 seconds.

Bodyweight workout for good health
Bodyweight workout for good health

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3- Wide Grip Press-Up

Wide grip press-up will do wonders for increasing your strength level. And also will help in making your athletic performance more energetic.

How to do it?

  • Place your feet on the ground.
  • Place your hands double the distance width as of your feet.
  • Press your body off the ground towards the upward direction.
  • Try to hold that press-up position for at least 50-60 seconds.
  • Wide grip press-up is going to lift your bodyweight workout plan in a better way.

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4- Straight Arm Super Plank

Whenever it comes to strength-improving exercises, planks are the most favorable bodyweight workout-plan exercises that you must do.

How to do it?

  • Lie down on the down.
  • Take your normal plank position.
  • Then keep your arms straight and, shoulder-width should be the same as your hand’s width.
  • Hold that position for at least 30 seconds.
  • You must do at least 4 sets to get the benefit of a bodyweight workout plan.

Bodyweight Workout Plan

Try these amazing bodyweight exercises to increasing strength and stability. Don’t forget to take a rest in between a few sets to stabilize your heart rate.

Go ahead! And make your body look fit by doing these bodyweight workouts.

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Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. -----------------------------------

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.



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