So, what if I told you that you already possess one of the most powerful and efficient exercise machines ever created? No more fretting over how to use the latest and greatest exercise equipment. No more waiting in line for a piece of gym equipment. Just the use of what you see in the mirror each day. Would you believe me? Well, maybe you should give it some thought.
The fact is that simple body weight training can carry a powerful punch in several key areas of fitness, including strength, cardiovascular, flexibility and balance. Best of all, it won’t cost you a dime, and you can achieve results right in your own living room. Still not convinced it’s for you? Consider these reasons why body weight training can be an important part of your exercise routine.
- It can challenge any fitness level: whether you are new to exercise or an elite athlete, body weight training can be modified to meet your fitness demands. Need to challenge yourself? Add some extra repetitions, move at a faster pace or take less breaks, and you will notice how far you have come.
- You can combine cardiovascular and strength training into one workout: talk about bang for your buck! By adding in some fast-paced exercises such as high knees or mountain climbers between strength exercises like push-ups or squats, you will keep your heart rate up and see advances in your strength as well.
- You’ll never get bored: unlike traditional gym equipment that can quickly become boring, there are endless body weight exercises and combinations that can provide a fun, exciting and new workout each time you exercise.
- No more excuses: time is always the biggest exercise barrier for everyone. “I have too much work to do,” or “I have to pick up the kids from daycare.” Body weight training can overcome that barrier and several more since it is time efficient and flexible.
- Improved performance and results: many body weight exercises incorporate multi-joint compound movements, for example, a squat, push-up or lunge. These movements engage multiple muscle groups providing you with greater strength and performance gains than you would generally see with a single joint movement.
- It is flexible: no matter where you are, you can complete a body weight training routine whether it’s Indoors or outdoors, at the park or the office, with friends or by yourself. The options are endless.
- Did I mention it is FREE? Priceless…
Now of course there is not a single workout routine that is perfect for everyone, but clearly there are some significant benefits to body weight training. So the next time you are at the gym waiting in that long line for a treadmill, consider body weight training. It could save you time and provide multiple benefits for you.
15-Minute Body Weight Workout
Dynamic Warmup: complete each exercise for 30 seconds. Complete 2 rounds.
Run in Place
Workout: complete each exercise for 30 seconds back to back and then take a break for 1 minute.
- Walking Lunge -> Wall Sit
- Push-Ups -> Plank
- Bear Crawl -> Bicycle Crunches
- Crunches -> Alternating Single Leg Lifts (from a lying down position)
Cool Down and Static Stretch: hold each stretch for 15-20 seconds
- Standing Quad Stretch
- Standing Hamstring Stretch
- Seated Inner Thigh Stretch
- Lower Back Stretch
- Chest Stretch
- Tricep Stretch