Body Weight Training

Why?

1. Super-efficient workouts are taking over. Unless your goal is to resemble  Arnold circa 1977,in his prime, the marathon gym sessions are becoming less relevant. Research show that high Intensity, bodyweight-based movements such as plyometrics can deliver impressive fitness results in a fraction of the time. Without the need of equipment these workouts  allow you to move seamlessly between exercises, keeping movement high. With shorter rest periods, its easier to quickly boost heart rate and burn a significant number of calories.

2. Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development

How to do a burpee

3. Fast fat-burning. Looking to shed a few unwanted pounds? Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. Don’t believe it? Try adding a few quick sets of these amped-up burpees into any workout routine and see what happens!

4. Something for everyone. Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

5. Improved core strength. The “core” is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.

6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to to improve flexibility while also significantly improving strength.

7. Convenience. Ask someone why they don’t exercise, and chances are “no time” or “inconvenience” might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. “No time” really becomes no excuse.

8. Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance.

9. Bye bye, boredom. There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress.

10. Fitness that’s fun! Heading indoors for exercise is not everyone’s cup of tea. That’s another beauty of bodyweight exercises: They can be performed inside or outdoors, alone or with a group of friends, which is particularly enjoyable if some seemingly silly exercises are incorporated into the routine! A little laughter makes the process more enjoyable.

11. Injury prevention. Since injury is one of the main reasons why people fall off the exercise bandwagon, preventing those aches and pains should be a big priority. Bodyweight exercises are generally quite safe for any exerciser regardless of experience, age, or fitness level. Many simple bodyweight movements can actually be an effective option for rehabilitation, even for those with significant impairments.

12. Results. Let’s talk results. Bodyweight exercises get results partly because they often involve compound movements (meaning numerous joints and muscles are engaged in each move). Compound exercises such as push-ups, lunges, and chin-ups have been shown to be extremely effective for strength gains and performance improvements. The results from bodyweight training are amplified even more because of the core strength they develop (see #5 above). And research shows improved core strength gained through bodyweight training translates into improved strength gains throughout the entire body