Bodyweight exercises are often recommended for beginners but are also ideal for anyone healing from an injury. Bodyweight exercises are incredibly versatile, as they can improve your cardiovascular endurance and muscle strength at the same time as your body weight and gravity work together. Below we have shared a simple bodyweight circuit for you to try. To get started, go through one set of each of the exercises. As your endurance improves, try challenging yourself by performing 2 or more sets of exercises.
1. Plank Ups
Start in a 4-point position with your knees beneath your hips and your hands beneath your shoulders. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Tighten your core and lower one forearm down to the floor. Repeat this movement with your opposite arm to lower yourself into a forearm plank position. Leading with the same arm, plant each hand on the ground to rise back up to the straight-arm plank position. Repeat the sequence of movements. Start with 1 set of 5 repetitions.
To make this exercise easier, perform the movement either from your knees, from the wall, or any elevated and stable surface.
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2. Squats
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a squat position, keeping your knees aligned with your ankles and toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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3. Tricep Dips
Sit upright on the front of a chair with your hands on the chair at your sides for support. Extend your legs in front of your body. Engage your core and press up with your arms to lift your seat up and away from the chair. Bend your arms to lower your seat towards the floor. Push up and straighten your arms to return to the starting position. Repeat the movement. Start with 1 set of 10 repetitions.
To make the exercise easier, perform the movement with bent knees.
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4. Lunges
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core, take a big step back with one foot and lower your back knee down to the ground. Raise back up to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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5. Mountain Climbers
Begin in a 4-point position, with your knees below your hips and your hands beneath your shoulders. Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Contract your core and drive one knee up towards your chest. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
To make this exercise easier, perform the movement from the wall or on any elevated and stable surface.
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6. Side Leg Raises
Lie on your side with your head resting on your hand, keeping your shoulders, hips, and legs in alignment. Bend your lower leg for support. Tighten your core and lift your top leg, keeping your toes facing forward to target the glutes. Lower your leg back down to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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If you're tight for time but still want to squeeze in a workout, these exercises can be a good option. Also, if you want to exercise but don’t have access to gym equipment or facilities, then this bodyweight circuit workout is the ideal option for you. Remember, bodyweight exercises can be done every day, but listen to your body and rest when needed.
Looking for even more amazing bodyweight exercises to boost your metabolism and burn calories? Click here to learn more.
