The 15-Minute At-Home Bodyweight Workout

Bodyweight training has become increasingly popular over the years as more people realise the benefits it offers. Unlike traditional weightlifting, which involves using external weights to build muscle and strength, bodyweight training involves using one’s own body weight as resistance to achieve similar results. There are many benefits to bodyweight training, including increased strength, flexibility, endurance, and overall fitness.

The Benefits:

One of the primary benefits of bodyweight training is that it can be done anywhere, at any time, without the need for expensive gym equipment or memberships. This makes it a convenient and cost-effective way to stay fit and healthy, especially for people who have busy schedules or limited access to fitness facilities. All that’s required is a little bit of space and some determination.

Another benefit of bodyweight training is that it can be tailored to individual fitness levels, making it suitable for beginners and advanced exercisers alike. There are many variations of bodyweight exercises that can be made easier or more challenging by adjusting the number of repetitions, sets, or the level of difficulty. This means that people of all fitness levels can benefit from bodyweight training, whether they’re looking to build muscle mass, improve their cardiovascular health, or just maintain their current fitness level.

A study published in the International Journal of Exercise Science found that Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment [1]

Bodyweight training is also a great way to build functional strength, which is the ability to perform everyday tasks with ease and without injury. Many bodyweight exercises mimic movements that we use in our daily lives, such as squatting down to pick something up or lifting objects over our heads. By training these movements, we can improve our overall strength and mobility, making us better equipped to handle whatever challenges life throws our way.

In addition to strength, bodyweight training can also help improve flexibility and mobility. Many bodyweight exercises require a full range of motion, which can help improve joint health and reduce the risk of injury. By incorporating exercises like lunges, squats, and push-ups into our fitness routine, we can improve our flexibility and mobility, making it easier to perform daily activities and reducing the risk of age-related mobility issues.

Bodyweight training is also an effective way to build endurance and cardiovascular health. Many bodyweight exercises, such as burpees, jumping jacks, and mountain climbers, are high-intensity exercises that get the heart pumping and the blood flowing. By incorporating these exercises into our fitness routine, we can improve our cardiovascular health, increase our stamina, and burn calories.

And of course bodyweight training can be a fun and engaging way to stay fit and healthy. There are many variations of bodyweight exercises, from traditional push-ups and squats to more advanced exercises like handstand push-ups and muscle-ups. By mixing up our workouts and trying new exercises, we can keep our workouts fresh and exciting, and avoid boredom and burnout.

At Home Workout:

Here’s a 15-minute bodyweight workout you can do in the comfort of your own home.

Before starting the workout, it’s important to warm up your body to prevent injury. Spend 3-5 minutes doing dynamic stretches such as arm circles, high knees, and lunges to prepare your muscles and joints for the workout.

The workout consists of three circuits, each containing three exercises. Do each exercise in the circuit for 30 seconds, then take a 10-second break before moving on to the next exercise. Once you’ve completed all three exercises in the circuit, take a 30-second break before starting the next circuit. Repeat each circuit twice for a total of three rounds.

Circuit 1:

1. Jumping Jacks: Stand with your feet together and arms at your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump your feet back together while bringing your arms back down to your sides.
2. Squats: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your hips down and back as if you’re sitting in a chair. Keep your weight on your heels and your chest lifted. Return to the starting position by pushing through your heels.
3. Push-Ups: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position.

Circuit 2:

1. High Knees: Stand with your feet hip-width apart. Lift one knee up towards your chest, then quickly switch to the other knee. Continue alternating knees as quickly as possible.
2. Lunges: Stand with your feet hip-width apart. Step one foot forward and lower your body until your front knee is at a 90-degree angle. Your back knee should be hovering just above the ground. Push through your front heel to return to the starting position, then repeat on the other side.
3. Plank: Start in a push-up position with your hands directly under your shoulders. Lower your forearms to the ground, elbows directly under your shoulders. Keep your body in a straight line from your head to your heels, engaging your core and glutes. Hold this position for 30 seconds.

Circuit 3:

1. Burpees: Start in a standing position. Drop down into a squat position and place your hands on the ground in front of you. Jump your feet back into a plank position, then jump your feet back up to your hands. Jump up into the air with your arms overhead, then repeat the sequence.
2. Bicycle Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulder blades off the ground. Bring your left elbow towards your right knee while extending your left leg. Switch sides and repeat.
3. Wall Sit: Stand with your back against a wall and lower your body down until your thighs are parallel to the ground. Hold this position for 30 seconds.

After completing all three circuits, take a few minutes to stretch your muscles and cool down. 

Congratulations, you’ve completed a 15-minute bodyweight workout!

Bodyweight Training for Weight Loss:

One of the many benefits of bodyweight training is that it can help with weight loss.

A  2018 study from the Journal of Exercise Rehabilitation found a bodyweight circuit training program improved body composition and reduced body fat percentage in overweight and obese female adults.[2]

Bodyweight training can help with weight loss by increasing muscle mass, which in turn increases metabolism. Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue does. Therefore, the more muscle mass a person has, the more calories they will burn throughout the day, even when they are not exercising. Additionally, bodyweight exercises are typically performed in a high-intensity interval training (HIIT) format, which has been shown to be an effective way to increase metabolism and burn calories both during and after the workout.

In addition to increasing metabolism, bodyweight training can also help with weight loss by improving cardiovascular fitness. Many bodyweight exercises, such as burpees, jumping jacks, and mountain climbers, are high-intensity exercises that get the heart rate up and improve cardiovascular fitness. Improved cardiovascular fitness can lead to increased calorie burning during exercise and at rest.

Bodyweight training can also help with weight loss by reducing the risk of injury. Many weight-loss programs involve high-impact exercises, such as running or jumping, which can be hard on the joints and increase the risk of injury. Bodyweight training, on the other hand, is low-impact and can be modified to suit the individual’s fitness level and any physical limitations they may have.

In conclusion, bodyweight training offers many benefits for fitness enthusiasts of all levels. Whether you’re a beginner or an advanced exerciser, it can be an effective tool for weight loss, help improve strength, flexibility, endurance, and overall fitness. With its convenience, affordability, and versatility, bodyweight training is an excellent way to stay fit and healthy, no matter where you are or what your fitness goals may be.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

REFERENCES

1. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment
2. Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.