The Quick Body-weight Workout

Most bodyweight workout routines are easy and simple to do. They don’t rely on massive and expensive gym equipment and you can do a lot with a little. If you’re working late, busy with kids, or stuck at home (thanks, COVID-19), you’re much better off getting a quick workout in than forgoing it completely. Just because you may not have access to weights, doesn’t mean you can’t get in an effective training session.

Building muscle mass comes down to inflicting damage to your muscle tissue, and you can do that with your bodyweight. There are different techniques you can use to increase the intensity of your training. You can add more sets or reps, reduce rest between sets, slow down your reps, and add a weight vest (if you have it). (If fat loss is your goal, the same techniques apply, you just need to make sure your diet is on point, too.)

When it comes to strength training, however, you do need more than your bodyweight. For one, if you’re into powerlifitng than your own bodyweight won’t due for the simple fact that you need to become proficient with the big three–that is the back squat, bench press, and deadlift. While you can replicate these patterns with your bodyweight, it’s not the same as using a barbell. Also, getting strong–say benching 225 pounds, deadlifting 405, and squatting 315 for starters–requires constant progression. And, yes, the techniques mentioned above will help you grow a muscle and make your workout harder, but 100 more bodyweight squats won’t translate to 100 more pounds on the bar. It’s apple and oranges.

All that said, we have a routine that you can do at home with nothing but your bodyweight. It consists of five moves and hits every major muscle from head to toe. While you do need a pullup bar (which you can get for under $40 on Amazon), you sub in a suspension trainer row or inverted rows, where you lay under a heavy dining room table, grab the edge with both hands, extend your feet, and row. Ideal? No. Better than nothing? Always.

Now, read up and give the workout below a shot.

WHEN TO DO IT

After any workout when you’re feeling particularly energetic. Or if you’re on the clock, this workout is intense enough to be a stand-alone training session.

WHY DO IT

Easy: You’re accumulating more volume for all your major muscle groups: legs, back, chest, and core.

GET IT DONE

Follow the routine below:

Do 10 reps of each exercise as a circuit, descending by two reps until you reach two. 

If you’re more advanced, try to rest less after each round.

Full Body Blast workout

1. Lunges to High Knee (use dumbbells)

2. Squat Jump

3. Pushups

4. Pullups

5. V-ups

Source: Muscle and Fitness