Bodybuilding.com Information Motivation Supplementation
in:
Obi Obadike
obadike1

Ask The Ripped Dude

What's An Effective Bodyweight Workout?

Ask The Ripped Dude: What's An Effective Bodyweight Workout?

I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible.
Q

I want to implement bodyweight exercises into my training program. Do you have a good bodyweight workout?

Most people think that in order to build muscle, they need to copy Arnold in Pumping Iron. I have no argument with Arnold-weight training makes you stronger, fitter, and leaner. However, it's not the only way to train. Sometimes, adding bodyweight exercises to your program can be an effective way to build muscle and lose fat. It's also a great way to break from your normal weight training routine.

I've been bodyweight training for many years to give my joints time to de-stress and my mind a different focus. Several times each year, I stop using weights for two weeks and just use my body as a replacement for heavy weights.

In order to make my bodyweight workouts difficult, I rest only 30-45 seconds between sets. I've found these workouts to be just as taxing as the ones I do with barbells or dumbbells. I sweat, burn lots of calories, and get a good pump. The key: I make my bodyweight workouts difficult. You can't expect to get anywhere if you do five push-ups and call it good.

 The key: I make my bodyweight workouts difficult
"You can't expect to get anywhere if you do five push-ups and call it good."
Ripped Dude Bodyweight Workout
Circuit One
Circuit Two
Circuit Three
Implement this workout three times per week.
Rest only 30-45 seconds between sets.

advantage of bodyweight exercises

Convenience: Bodyweight exercises can be done anywhere. They're especially great for vacation or when you don't feel like driving to the gym.

Affordability: You don't need any equipment for a tough bodyweight workout. You'll get a great workout for free. The only cost is effort.

Great for rehabilitation: If you have injuries, bodyweight movements can help you build strength without risking fuerther damage.

Improves Athleticism: Your flexibility, balance, and endurance can all imporove with bodyweight training.


Related Articles

About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.4

Out of 10
Excellent
117 Ratings

52

Comments

Showing 1 - 25 of 52 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Rafaelfrm

Rep Power: 0

  • rep this user
Rafaelfrm

Interesting workout, but isn't some exercise for the back missing? How can do these at home?

Nov 21, 2012 5:47pm | report
 
NDeeps27

Rep Power: 0

  • rep this user
NDeeps27

Pullups

Nov 21, 2012 8:48pm | report
dbman4

Rep Power: 0

  • rep this user
dbman4

and inverted rows under a desk, gold club, broom etc

Nov 23, 2012 6:32pm | report
emilysingan

Rep Power: 0

  • rep this user
emilysingan

Nice. Box jump should be a good addition too

Nov 21, 2012 5:47pm | report
 
SFpatriot

Rep Power: 0

  • rep this user
SFpatriot

Bodyweight workouts are great esp if you mix it up with some tools lying around your house or barracks. Anyone thats gone to boot or SF training understands exactly what i mean. Come in overweight, leave ripped. Come in under leave yoked up. No lie, go to muscle failure and then add 20 more. If it helps i can come motivate you like i did for the new sissy boys before they could call themselves soldierss-SFC Michael E Johnston -1st SFOD-DELTA SCOUT/SNIPER-TEAM LDR BRAVO

Nov 21, 2012 11:28pm | report
 
justinc1089

Rep Power: 0

  • rep this user
justinc1089

You just went full ******. You never go full ******.

Dec 6, 2012 6:18pm | report
Danielfp

Rep Power: 0

  • rep this user
Danielfp

I don't understand Justinc1089s stupid comment. You made a great point.

Nov 10, 2013 1:07pm | report
Avoc

Rep Power: 0

  • rep this user
Avoc

Back bridges, reverse plank, bicycles

Nov 21, 2012 11:38pm | report
 
xMiiDNIGHT

Rep Power: 0

  • rep this user
xMiiDNIGHT

Lat pushups and explosive pushups are fantastic as well.

Nov 22, 2012 10:40am | report
 
jz416

Rep Power: 0

  • rep this user
jz416

not even one of the better bodyweight routines ive seen.
No pullups or chinups in a bodyweight routine?

Nov 22, 2012 3:01pm | report
 
Billwalker

Rep Power: 0

  • rep this user
Billwalker

2012 and still do body weight workouts. shiggy diggy do

Nov 23, 2012 9:33am | report
 
NiasBalata

Rep Power: 0

  • rep this user
NiasBalata

nice article

Article Rated:
Nov 23, 2012 10:21am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 181.28 lbs
  • bf: 17.3%
nikaexe

Rep Power: 0

  • rep this user
nikaexe

These 3 circuits must be done in one day or one circuit in one day?

Article Rated:
Nov 23, 2012 10:39am | report
 
obadike1

Rep Power: 0

  • rep this user
obadike1

This body-weight exercises routine is something I wrote up in case you don't have access any weight-trianing equipment orfree weights or any weight-training apparatus. Could I have added pull-ups? Of course I could have added that but what if you don't have access to a pull-bar in your hotel room if you are away on vacation or at your hotel.

Try the workout out with just 30 seconds rest in between each rotation and see if you can do it. It if is too easy then and add pull-ups or burpees.

I could have added so many more things but there are more people that are not in shape then they are in shape and those are the people that I write for... You can do all of these workouts at home by the way! Good Luck everybody!

Obi

Nov 23, 2012 10:44am | report
 
Nigelcousins

Rep Power: 0

  • rep this user
Nigelcousins

Thank-you, perfeft for me to get started. But I take it, it is one circuit per day?

Nov 23, 2012 12:08pm | report
jaybdaman

Rep Power: 0

  • rep this user
jaybdaman

Great workout man! if it yields results such as yours then by all means its working, I would recommend throwing a diet plan in, due to the fact that an unexperience person will automatically assume that just because he/she did 40mins of intense training its ok to throw a "crabbie patty" in the mix and think its honkie dorie...haha

Good Stuff

Nov 23, 2012 5:06pm | report
dbman4

Rep Power: 0

  • rep this user
dbman4

so throw a towell or a doorframe and get on it :)

also dips at a kitchen counter or between two objects like chairs are good

Nov 23, 2012 6:34pm | report
nikaexe

Rep Power: 0

  • rep this user
nikaexe

These 3 circuits must be done in one day or one circuit in one day?

Nov 24, 2012 12:20am | report
justinc1089

Rep Power: 0

  • rep this user
justinc1089

I got the whole no-equipment idea you were writing for here.

Good article! I did just 1-4 hours of walking 3-5 days a week, plus either 10 sets of pushups to failure or 8-10 sets of sit ups to failure and 8-10 sets of curls to failure, those were alternated every other day, and along with serious dieting, I lost 55 pounds in about 6-7 months I think!

So I think this workout would do fine at least for getting fitter and leaner!

Dec 6, 2012 6:23pm | report
jz416

Rep Power: 0

  • rep this user
jz416

IMO, Doing no exercises is better than doing 2 pressing movements and no pulling movements.

If you choose to follow this workout without any added pulling workouts, have fun with your rotator cuff problem goals of the next 5 years. Also have fun with your ****** posture goals of the next 5 years.

Jan 18, 2013 6:39am | report
samehsaad

Rep Power: 0

  • rep this user
samehsaad

Execuse me Sir

what about the other muscles ( Neck , Shoulders , Biceps , Forearm , Traps , Lats , Middel Back , Lower Back , Hamstrings )

You did not provide any training program for them ????

Jan 7, 2014 5:11am | report
victor92trini

Rep Power: 0

  • rep this user
victor92trini

I understand the reason for no pull-ups, but was the calf raises supposed to be done with no weight? Burpees or any jumping movement would be perfect for this.

Nov 23, 2012 11:33am | report
 
belin

Rep Power: 0

  • rep this user
belin

Push ups my favorite exercise to do. So many variations. Do anywhere anytime! Will try this circuit, Thanks!

Nov 23, 2012 4:05pm | report
 
Niizy

Rep Power: 0

  • rep this user
Niizy

Gym's closed today and I just did this exercise routine. The flutter kicks are a bit confusing. They don't seem hard enough... Otherwise, totally killer!

Nov 24, 2012 3:16pm | report
 
jdlowery96

Rep Power: 0

  • rep this user
jdlowery96

Try doing the flutter kicks on your back lying on the ground! It can be quite challenging!

Jul 16, 2013 10:11pm | report
Showing 1 - 25 of 52 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com