A woman in a t-shirt with a yellow Underground Gym logo on it stretching

It’s now time to start experimenting with body weight exercises, there are so many to choose from and this alone can be very daunting.

There are so many crazy movements you see on social media and knowing what exercises to put together can be mind blowing!

Let’s break it down and keep it basic, whether you are introductory level or advanced, bodyweight is always a winner. When starting off I go for simple but effective exercises working one upper body, one lower body and one core exercise.

Here is an example of a workout I absolutely love..

  1. 10 x wide arm press ups
  2. 10 x squats
  3. 10 x crunches
  4. Rest for 20 – 30 seconds after completing these 3 exercises.
  5. Repeat 4 – 8 times.

When doing this workout, you are not only working on your cardio endurance but also your strength!

Once you start gaining confidence with how to structure your workouts why not change up the exercises or even work for a set amount of time e.g. cut out your rest time and see how long it takes you to do the above workout and beat that time when you revisit it!

What I love about the Underground Gym in Newhaven is that all the staff behind reception are clued up on exercises, body weight or weighted and are super friendly! If you ever get stuck with form, what an exercise is called or even what exercises are best if you are wanting to work legs then give them a shout, they are always so helpful and will happily answer any questions you may have.

Remember, taking these small steps when visiting the gym can really help to gain confidence when coming down.

It allows you to start understanding how your body works and feels during and after workouts. Pop your headphones in and give this workout a go, you will completely forget about your nerves and you will start to feel relaxed in no time.

Bodyweight workout FAQs

Can I build muscle with bodyweight exercises only?

Yes, you can build muscle with only bodyweight exercises. You need to ensure that you follow these principles:

  • Increase reps
  • Decrease rest time between sets
  • Incorporate variety – challenge yourself with variations of one movement
  • Increase time under tension

Do bodyweight exercises burn fat?

Yes, bodyweight exercises can help you to burn fat. Technically, all exercises do through calorie loss. However, the best exercise for fat loss is a balance between cardio and strength training.