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Impressive Bodyweight Workout Plan: 13 Best Workouts

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

A bodyweight workout1 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 physique2 while 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 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 without any external support. You should follow the proper guidance or seek help from an expert.

Women doing bodyweight work plan together in a gym or a studio.
Photo by bruce mars on Unsplash

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

1. Bodyweight Workout-1 (Tempo & Range)

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

1.1- Deep Squats

It would help if you started by doing squats3. It will help you maintain your firm 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.

1.1.1. 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 glutes4 straight.
  • Make sure you lower your glutes as much as you can.

Read more about Glute isolation exercises.

1.2- Bulgarian Split Squat

A lunge and squat in one exercise are tagged as a Bulgarian split squat5. Bulgarian split squats 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 do you need to pause that squat position?
  3. And then what time you will drive up?

1.2.1. How to Do It?

  • Place the 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 body weight 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.

Read more about the 9-week bodyweight workout.

1.3- Squat Jump

An athlete doing Squat jumps in an isolated area in sunlight.
Photo by Maridav/Unlimphotos

While doing bodyweight training strength training is the main focus of people doing that. People try to use their 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.

1.3.1. 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.

1.4- Bridge Kick

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

1.4.1. 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.

1.5- Press-up Burpee

This exercise is also part of a bodyweight workout plan.

1.5.1. 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 or you can jump as soon as stand up and make sure your hands touch each other after you get up.
A man jumps while doing the burpee push-ups exercise.
Bild von Keifit auf Pixabay
  • 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.

2. Bodyweight Workout-2 (Points of Contact)

2.1- Spiderman Press-up

If you do Spiderman climb, then you can relate to this. Spiderman press-ups 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.

2.1.1. 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.

2.2- Wide Grip Pull Up

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

A man doing pull-ups in a gym.
Photo by Gordon Cowie on Unsplash

2.2.1. 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 for a minimum of 5-10 seconds.

2.3- 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.

2.3.1. 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.

2.4- 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’s training bodyweight workout plan.

2.4.1. How to Do It?

A man doing the L-sit Chin Up exercise while his chin is above the bar.
Photo by J M on Unsplash
  • 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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3. Bodyweight Workout-3 (Range, Tempo and Stability)

3.1- Shrimp Squat

Shrimp squats are extremely beneficial for a bodyweight workout plan.

3.1.1. 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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3.2- Dead Hang

Dead hang is a great way to improve balance using your body weight.

A woman hanging from the bar while doing the dead hang.
Photo by Kzenon/Unlimphotos

3.2.1. 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.

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3.3- Wide Grip Press-Up

Wide grip press-ups6 will do wonders for increasing your strength level. And also helps in making your athletic performance more energetic.

3.3.1. How to Do It?

  • Place your feet on the ground.
  • Place your hands double the distance width of your feet.
  • Press your body off the ground in an 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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3.4- Straight Arm Super Plank

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

3.4.1. How to Do It?

A woman doing the straight arm plank indoors on a yoga mat.
Photo by Olivia Bauso on Unsplash
  • 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.

Ending Thoughts

Try these amazing bodyweight exercises to increase 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.

Frequently Asked Questions

1. Can you build muscle mass with bodyweight exercises?

Yes! Bodyweight exercises help to build muscles. There are certain exercises for muscle gain included in this workout plan.

2. Can I do bodyweight exercises every day?

Yes, this plan does not require weights or other equipment which means one can follow the exercises every day without straining their body.

3. Which is better bodyweight workout or gym?

It is preferred to go for a bodyweight workout as it is beginner-friendly. Bodyweight exercises are easier to start with than most types of weightlifting and hard workouts. However, it is the individual’s choice to opt for any workout.

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  2. Wendel, Ann. “Why Building “Long and Lean Muscles” Is A Myth (And How You Can Get Strong and Lean!).” ↩︎
  3. Escamilla, RAFAEL F. “Knee biomechanics of the dynamic squat exercise.” Medicine & science in sports & exercise 33.1 (2001): 127-141. ↩︎
  4. Kravitz, Len. “The Role of Glutes in Normal Functioning.” ↩︎
  5. Dinç, Nurten, and Ümit Hayta. “Effect of Bulgarian Split Squat Exercise on 20 Meters Sprint Performance.” Journal of Education and Training Studies 6.9 (2018): 141-145. ↩︎
  6. Lind, Alexander R. “Cardiovascular responses to static exercise (Isometrics, anyone?).” Circulation 41.2 (1970): 173-176. ↩︎



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