The Best Exercises for Fitness, Build muscles, tone the body and increase fitness without any equipment – can that work? Yes! Why bodyweight training takes you further and which exercises you need to know.
The days of hardcore pumping are over. Bodyweight training is becoming increasingly popular for this. Burpees, squats, push-ups and dips – these exercises have something in common: They not only get your pulse racing, they are also part of classic bodyweight training.
Bodyweight means body weight. Bodyweight training is understood to be strength and / or endurance training that does not require any equipment.
The resistance that otherwise comes from dumbbells, kettle bells, cable pulls and the like is generated exclusively by your own body weight.
The benefits of bodyweight training
It is not without reason that fitness stars like Mad Fit, Pamela Reif and Kayla Itsines swear by training with their own body weight. Here are five compelling arguments in favor of bodyweight training:
- Bodyweight training is challenging
Admittedly, anyone who only trains with their own body weight has to be inventive. There is no selection of equipment that will make your workout a physical challenge.
You can experiment with the speed, number of repetitions and the intensity of your exercises and push yourself to your athletic limits.
- Bodyweight training boosts fat burning
A classic HIIT workout can be easily put together from bodyweight exercises. Intensive intervals of strength and cardio units plus short breaks – you don’t need any weights to boost your fat metabolism and benefit from the after burn effect.
- Bodyweight exercises have a low risk of injury
Bodyweight exercises are functional – that is, the movements are similar to those we do in everyday life anyway. The sequences are not completely new for the body and can therefore strengthen it in a targeted manner and protect it from stress.
This also means that the risk of injury is low compared to traditional strength training, which is more on the joints.
- Training with your own body weight is flexible
Exercising without equipment also means being independent. You don’t need any equipment and therefore no gym, which costs a lot of money on the side.
Your body and a mat are enough. Those who train outdoors don’t even need that. You are also not bound by time. You decide when, where and for how long you train.
Bodyweight training is particularly practical on vacation when neither gym nor equipment is available.
- Bodyweight training is varied
The body as the only resistance: won’t it get boring in the long run? Are you kidding me? Are you serious when you say that! There are countless exercises – from lunge, burpees and push-ups to squats.
The advantage: almost every basic exercise can be varied. For the push-up, for example, there are different grip variants – from wide to narrow – and you can even do them with one arm. So it never gets monotonous!
Bodyweight training vs. equipment training
What is more: bodyweight training or classic strength training with weights? Here you will find a guide if you are still not sure which type of training is better for you.
We compared training with your own body weight and the classic strength workout against additional resistance.