Best bodyweight workout programs

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced. With COVID turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.

It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment. This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.

This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. This is a 4-week training plan with the sole purpose of helping you achieving the muscle up on rings.

This is not a complete plan, meaning that you will still have to add some leg and core work to balance it out. If you have access to ring and you want to achieve a clean muscle up, this is a great plan to follow.

Here you are going to find the bodyweight plans that are focused towards strength endurance and conditioning.

This program puts a lot of emphasis in aerobic and anaerobic conditioning along with endurance. Even if I put this program in the beginner section, different progressions are offered so that you can apply this program even if you are an intermediate level athlete.

This is for anyone who wants to lose the most amount of body fat possible, but has no access to a gym or equipment. Other than helping you losing weight this 30 day routine is going to help you increase both your endurance and anaerobic conditioning. This is a hybrid workout plan that is going to help you increase your maximal strength, your endurance and conditioning. You are also going to burn fat and build muscle as well. This is a monthly plan where you are going to train 3 times per week alternating between workout A and workout B having a rest day in between.

After you have finished a full month you should take a week off and then start the next month training with the same or the more advanced variations. This plan is for people that are still on the basic level and want to build all around strength and become more efficient in bodyweight movements. If you are a total beginner, then this plan is not yet for you as it requires some basic movements to be already mastered.

This plan is for people who have mastered the basics and want to reach the next level in conditioning and endurance. If you want to lose fat, this is a very good program to follow. The plan is 6 weeks long. In the first 4 weeks you are going to train 4 times per week and during the last two 5 times per week. If you decide to follow this routine, you will have to train 6 times per week and take a break at the 7th day. The program is designed in weekly cycles. After the end of each week, if the week was easy for you, you can progress to the next level.

To follow this plan you should not be a complete beginner, but have some fair amount of training already e. There are two main workouts consisting of AMRAP type circuits , which you are going to alternate every other day.

This is a 4-week bodyweight program that consists mainly of bodyweight circuits and HIIT type workouts. Following this routine is going to help you lose a lot of fat. You should already have a solid bodyweight strength foundation before attempting to follow this routine. This plan is not complete by itself, meaning that you will have to include other exercises into the mix or adapt your current program around the 3 day cycle.

If you train with this program, I recommend you to include lots of pulling exercises to balance out the patterns and have some leg and core exercises as well. Even if the main purpose of the plan is to increase the total number of pull ups you can do in an day, it will also help you increase the number of pull ups you can do in a row.

This plan is for intermediate and advanced athletes that are able to do at least 10 consecutive pull ups. This is an excellent 30 days program that you can easily introduce into your current routine if you want to take a break from pure strength training and move a little more into endurance and conditioning. It is a 12 week routine, where you will have to train 5 day per week having 2 consecutive days for rest.

Because the reps required by the plan are pretty high, this plan is mostly aimed at advanced athletes who already have developed great strength endurance but still want to reach a higher level.

This plan is designed for advanced athletes who have plenty work capacity. This routine contains swimming as an exercise, so if you want to follow this plan fully, you will need access to water. We have compiled a list of the best bodyweight workout programs for you to get started. Onnit 6 Bodyweight will give you a full-body transformation in just 6 weeks. The program can be done from home and within your own time. This means that you can exercise at any time of the day that suits your schedule.

They provide six exercises that focus on different areas of your body. Cardio and movement, muscle and endurance, and tone and definition. The three sessions are one hour long. This program will aid you in losing weight, building muscle, get you moving, and will make you generally feel better in your health.

The videos are led by John Wolf who is a successful fitness coach who founded and owned Wolf Fitness Systems, an unconventional gym in California. Not long after that, he became the Chief Fitness Officer for Onnit. One of the greatest things about this program is that it also provides a meal plan for you since we all know how important the role of food is in getting fit.

They are also mindful of incorporating things to improve your mental wellbeing thus the fitness plan also includes yoga sessions. You are granted access to communicate and ask questions to the ONNIT team about advice, support, tips, and tricks. You are also able to choose the intensity of your workout, therefore this plan can cater to anyone from beginners with little to no experience to intermediate levels.

This week fitness program aims to develop your physique into a high-level athletic body while using up the smallest amount of energy. Over 12 weeks you have the choice to pick out 64 exercises and their transitional movements. The program gives you movement patterns, learning these will make a huge life-changing difference to how you approach fitness. One of the main goals of this program is also to reduce the chances of injury and to learn to perform at the level of an athlete.

A great thing about this program is that it can be done by beginners. You can go from a novice to moving like a professional in 12 weeks. The program provides an active community forum in which you can find people who are also taking the program where you can help each other stay motivated. This can be a safe space to ask questions in the group or chat with professional trainers.

You will be working out 4 times a week for minutes each day. You start off with less workout time and build it up to 50 minutes as you progress through the program.