The Benefits of Bodyweight exercises

During your time at home, you want to make the most out of your exercise time. While a run in the park is great for fresh air and cycling is a great way to burn calories, Bodyweight exercises are able to do the most amount of positive work, in the shortest amount of time. Not only are the great for decreasing body fat, boosting muscle fitness, and increasing mobility and stability, but they also can help prevent injuries further down the line, and are accessible for all different types of weights and fitness levels. 

So what are you waiting for?

Day 1 - Press Ups

Great for: Burning body fat, and also 

How to 

  • Lie down, then push up, arranging your body so that your weight is supported beneath your toes and hands, with your body straight. 
  • Make sure your core remains locked. There should feel like there’s a straight line between your head, your glutes, and your heels. 
  • Lower your body down, until it is an inch off the ground. Squeeze your abs while you are doing this, it’ll create tension that increases the effectiveness of the workout.
  • Then push your body upwards until your arms are straight, keeping your back straight at all times. 

Training time - 4 sets of 50 reps. If you find this too easy, try doubling the rep count.

Day 2 - Step Up with Knees Raises


Day 2 - Step Up with Knees Raises


Great for: Stabising your leg muscles and helping even out imbalances. 

How to: 

  • Find a decently sized bench or box and place it on even ground. 
  • Step up on it with one foot. As you do this, make sure you plant your foot down, and use that tension to push your other foot up, and that second leg as high as you can (while keeping balance). 
  • Slowly lower both feet down off the bench. 
  • Repeat with your other foot. 

Training time: Each set should last for one minute. Do ten sets. 

Day 3 - Groiners

Great for: Increasing your range of body movements, and over time gaining a significantly larger amount of muscle growth. 

How to: 

  • Start off in the press-up position(as seen above).
  • Jump forward so both legs are next to yours hands, and you’re a crouched, squat position. Keep your hands rooted to the floor.  
  • Push your legs back into the starting position. 

Training time: 3 sets of 10-20 reps.

Day 4 - Spider Crawl

Great for: Building muscle growth, toned definition across the legs, shoulders, arms, chest and core. 

How to: 

  • Start in a press up position. 
  • Raise one foot off the ground and bring your knee toward your elbow. Make sure you crunch your core at the top of the movement to make sure your knee gets even closer to your elbow. It will do wonders for your abs 
  • Pause, then return your leg back to it’s starting position. 
  • Repeat with the other leg. 

Training time: 5 sets of 10-15 reps.

Day 5 - Standing Long Jump

Great for: Your fast-twitch muscles, which in turns will help you make more explosive movements. 

How to: 

  • Lower yourself into a squat position. Make sure your feet are shoulder width apart. 
  • Swing your arms back and use the power going forward to propel yourself. Add further momentum by throwing your legs forward. 
  • Jump as far as you can and try to land on the soles of your feet. Don’t overdo it though!

Training time: 5 sets of 3-5 reps. 

Day 6 - Burpees

Great for: Burning calories all across your body.

How to: 

  • Start with your feet shoulder width apart. 
  • Squat down, only stopping once your thighs are parallel to the floor. 
  • Push up from the bottom of the squat, placing your hands on the floor and kick your legs out behind you into a press up position.
  • Push up again, until your arms are straight, and at the same time tuck your legs at the bottom of the squat position.
  • Driving upwards through your heels, try to push yourself six inches into the air. 
  • Upon landing, do the exercise again. 

Training time: 1 set of 100 reps.

Day 7 - Handstand wall walk

Great for: challenging every one of your back muscles, and will speed up muscle building. 

How to: 

  • Position yourself in a handstand. 
  • Plant your feet against the wall. If at any point during the exercise you feel like you are losing control of your body, come down from the wall and start again. 
  • Slowly move your hands forward and walk down the wall. 
  • When you feel like you're losing the handstand posture, use your hand to walk back towards the wall. 

Training time: 10 sets of 3 reps.