You don’t need expensive equipment to work out. Weights and benches can help, but you can get a great workout using just your body weight. Whether you’re trying to strengthen your core muscles or tighten up your chest and shoulders, you can do lots of workouts at home without weights.
Body weight exercises are great for people who are just getting started. You don’t have to spend money on weights to see if you like working out, and you can always invest in weights later on. In the meantime, check out these bodyweight circuit workouts for inspiration.
Warming Up & Stretching
Before you start exercising, you should take some time to warm up and stretch. Warming up gives you a chance to loosen up and mentally prepare for your workout. Stretching can help reduce your risk of injuries, which is an essential part of sticking to your fitness routine.
To warm up for your bodyweight workout, do arm and hip rotations to loosen yourself up. You can also spend a few minutes doing your favorite stretches to reduce your injury risk. You should spend about 5 minutes warming up and stretching before you work out.
Beginner Circuit
The beginner circuit is a smart choice for bodyweight workout beginners. Pushing your body too hard can result in injuries, so it’s best to start slow, build strength, and eventually move on to more advanced exercises. Here’s what you can do as part of your beginner bodyweight workout.
Bodyweight squats
Bodyweight squats are a simple exercise you can do if you don’t have a squat press or barbell. Keep your feet shoulder-width apart and your hands at your sides, then bend your knees like you’re sitting until your thighs are parallel to the ground. Pause for a moment then slowly push yourself back up and repeat the process.
Push-ups
Everyone knows how to do push-ups, and they’re a great way to strengthen your upper body. Focusing on proper form leads to the best results. Focus on keeping your back straight and getting your chest down near the ground.
Walking lunges
Walking lunges are a simple way to work out your leg muscles, hips and glutes. Start by putting one foot out like you’re taking a step, then use your back leg to kneel down without touching your knee to the ground. Stand back up, take your next step and repeat the process.
Planks
Planks can help you build core strength and improve your posture. Planking is essentially staying in push-up form for as long as possible, although there are different types of planks. Holding this form provides a surprisingly tough workout.
Jumping jacks
A staple of elementary school gym class, jumping jacks are still a great way to train when you’re an adult. Jumping jacks are a full-body plyometric exercise, which means they’re great for circuit training.
Advanced Circuit
Once you’re accustomed to the beginner circuit, you can move on to more advanced workouts. These workouts help you burn more fat and build more strength, but they can be more difficult when you’re just getting started.
One-legged squats
After you master standard bodyweight squats, you can challenge yourself a bit more with one-legged squats Do the same squatting motion you normally would, but stand on one leg instead of two. One-legged squats are an excellent way to challenge yourself if you don’t have a squat press or multi-gym.
Walking lunges
Walking lunges are still an excellent way to strengthen your lower body as you move on to the advanced circuit. You can push yourself a little harder and do longer sets to make sure you’re getting the best workout.
Jump step-ups
Jump step-ups are an excellent way to train your lower body, and you don’t need plyo boxes. As long as you’ve got a stable, elevated surface to jump up to, you can get an excellent lower body workout by simply jumping up onto a small platform, jumping back down and repeating the process.
Pull-ups
Pull-ups may be challenging when you’re just getting started, but they’re one of the best ways to work your upper body. Don’t worry if you can’t do several consecutive pull-ups on your first try — you’ll get there as you build upper body strength.
Dips
You can do dips anywhere you have access to something sturdy and stable that you can hang onto — parallel bars at your local park work. Face away from the object that’s supporting you and place both hands on it with your palms down, then slowly lower your body using your chest and shoulders.
Chin-ups
While pull-ups are an excellent way to work your back and shoulders, chin-ups do more for your chest and arms. Instead of facing your palms away from your body, face them toward your body while gripping a bar and pulling yourself up.
Push-ups
Push-ups never go out of style, so make sure they’re a part of your workout routine. Push-ups are one of the most effective bodyweight exercises, and you can even try different types of push-ups if you want to challenge yourself.
Playground Circuit
If you frequently visit the playground with your kids or live near a playground, you’ve got a great place to work out. There are several workouts you can do using simple playground equipment, so you can get a better workout without investing in a home gym.
Incline or decline push-ups
Looking for a bit of a challenge in your daily routine? Decline push-ups with your feet up on a multi-bench will give you a better workout. If you’re looking for an easier alternative to standard push-ups, you can try incline push-ups (with your hands on the bench)
Alternating step-ups
You can do alternating step-ups anywhere you have a small elevated surface that’s safe to step on. Make sure you choose a surface that’s not too slick to avoid injuries. For this exercise, simply step up onto an elevated platform with one leg, then switch legs and repeat the process.
Bench jumps
There are a few types of bench jumps you can try anywhere you can find a bench or similar surface. Popular types of bench jumps include double bench jumps and snap jump knee-ups.
Lunges
As long as you’ve got room at the park, you can do your lunges while you’re working out. Lunges are a great way to strengthen your lower body and add another challenge to your daily fitness routine.
Reverse crunches
Reverse crunches are essentially like regular crunches, only you’re focusing on pulling your knees up instead of bringing your head to your knees. Doing reverse crunches every week will strengthen your core over time.
Body rows
Even if you don’t have access to a rowing machine, you can still do bodyweight rows if you have stable bars around. Stand with your feet flat and bend backward at the knees, pulling yourself up by bars or gymnastic rings for each rep.
Take Control of Your Fitness With a Bodyweight Fitness Circuit
Physical fitness takes a lot of commitment, but you’re on the right track even if you’re taking small steps. As you start doing these bodyweight exercises, you’ll build up the strength you need to try more challenging workouts.
If you’re looking for outdoor fitness equipment to help you on your journey, TriActive can help. Contact us to learn more about our services and the types of outdoor exercise equipment we offer.