Bodyweight Workout Plan Examples

How to Create a Bodyweight Workout Plan

Creating a bodyweight workout plan can be a fantastic way to get fit without needing a gym membership or fancy equipment. Bodyweight training uses your own weight as resistance, making it accessible for everyone, no matter your fitness level. Below, I’ve laid out three diverse examples of how to create a bodyweight workout plan that you can easily follow and adapt to your needs.

Example 1: Beginner-Friendly Full Body Workout

Context

This workout is perfect for beginners or those looking for a simple full-body routine that can be done at home in about 20-30 minutes.

To get started, choose a few exercises that target all major muscle groups. This plan emphasizes form and consistency.

• Warm-up (5 minutes): Jumping jacks, arm circles, leg swings.
• Workout (20 minutes): Perform each exercise for 30 seconds, resting for 30 seconds between exercises. Repeat the circuit 2-3 times.
  • Push-ups (knee or standard)
  • Bodyweight squats
  • Plank (hold for 30 seconds)
  • Glute bridges
  • Mountain climbers
• Cool-down (5 minutes): Stretching major muscle groups, focusing on arms, legs, and back.

Notes

Make sure to listen to your body, and adjust the duration of exercises as needed. You can also modify push-ups by doing them on your knees if needed. As you progress, increase the duration of each exercise or the number of circuit rounds.

Example 2: Intermediate Circuit Training

Context

This example is designed for those who have some experience with bodyweight exercises and want to challenge themselves with a circuit that boosts strength and endurance.

This workout takes about 30-40 minutes and focuses on higher intensity. You’ll perform each exercise in a circuit style to keep your heart rate up.

• Warm-up (5 minutes): High knees, arm swings, dynamic stretches.
• Workout (30 minutes): Perform each exercise for 45 seconds, resting for 15 seconds between exercises. Complete 3 rounds of the circuit.
  • Jump squats
  • Push-up variations (elevated feet, diamond)
  • Plank to push-up position
  • Lateral lunges
  • Burpees
• Cool-down (5 minutes): Focus on deep breathing and static stretches.

Notes

Feel free to modify the number of rounds or the duration of exercises based on your fitness level. If some exercises feel too intense, switch to easier variations and gradually work your way up.

Example 3: Advanced Bodyweight Challenge

Context

This workout plan is aimed at those who are already very fit and looking to push their limits with advanced bodyweight exercises. It’s a 45-minute session designed to build strength, agility, and endurance.

To increase the challenge, incorporate more complex movements and shorter rest periods.

• Warm-up (10 minutes): Include dynamic movements like inchworms, arm circles, and hip openers.
• Workout (35 minutes): Perform each exercise for 1 minute, resting for 10 seconds between exercises. Complete 4 rounds.
  • Pistol squats (assisted if needed)
  • Archer push-ups
  • Handstand holds (against a wall)
  • Plank jacks
  • Tuck jumps
• Cool-down (5 minutes): Stretching with a focus on flexibility and recovery.

Notes

For advanced exercises, it’s crucial to maintain proper form to avoid injury. If you find an exercise too difficult, try a simpler variation until you build strength. You might also consider adding a progression like increasing the hold time for handstands as you get stronger.

Creating your bodyweight workout plan can be fun and rewarding. Tailor these examples to fit your goals, and don’t forget to listen to your body as you progress!