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A fitness movement built around traveling.

The Beginner's Guide to Bodyweight Training

The Beginner's Guide to Bodyweight Training

There's no better way to build your fitness foundation than with simple bodyweight exercises. 


We were all new to working out at some point.

It can be intimidating to head into the gym for the first time in a long time or possibly ever. The amount of fitness information available to any beginner should make things easier but often makes it worse due to misinformation and the overwhelming volume. There's no better way to start building your fitness foundation than with simple bodyweight exercises. They're time-efficient, easy to learn, require no equipment or gym membership and are incredibly effective. Learn the basics first and build on your foundation with more repetitions and harder variations.

Why You Should Be Doing Bodyweight Training

Using your own weight as resistance will build strength and burn fat.

It doesn't require weights or machines so you can do it anywhere (perfect for anyone who travels a lot).

The primary benefit of bodyweight movements are that several muscle groups work together. The lack of isolation causes the need for multiple muscle groups to work together to properly perform the movement. So doing a push-up, for example, requires the chest, shoulders, triceps, abs, obliques, back, and glutes to all work together to lower your body to the floor and to properly get you back into the up position. This triggers a metabolic response that will cause your body to burn calories long after your workout has ended (unlike the elliptical). 

Beginner Bodyweight Workout

Here is your beginner bodyweight workout that you can do at home or while traveling. These exercises are the simplest forms of the movements that are commonly performed in bodyweight workouts.

Perform the workout at least three days a week with one day off in between. 

Perform the listed number of repetitions for each exercise. Do one exercise after the other until you have completed all five exercises. That's one round. Rest 20 seconds between exercises and 1-2 minutes between rounds. 

Follow the below progression over one month:

  • Three rounds per workout in week one
  • Four rounds per workout in week two
  • Five rounds per workout in week three
  • Six rounds per workout in week four

Record the time it takes you to complete every workout. Select an exercise for a demonstration video.

20 Jumping Jacks

10 Air Squats

10 Kneeling Push-Ups

30 Second Plank

10 Glute Bridges

Bottom Line

Bodyweight exercises require no machinery or equipment and are a simple, effective way to develop your strength, stability and flexibility. Get your heart pumping, boost your metabolism and build your fitness foundation with this full body beginner bodyweight workout and you will love the results.

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