Body Weight Exercises:
Body weight exercises are types of physical movements or exercises that rely solely on the weight of a person’s body to provide resistance, as opposed to using external weights such as dumbbells, barbells, or weight machines. This means that you use your own body as resistance to work out various muscle groups and improve strength, flexibility, and overall fitness. Examples of body weight exercises include push-ups, squats, lunges, planks, burpees, and pull-ups. These exercises can be performed anywhere, without the need for any equipment, making them a convenient and accessible form of exercise for people of all fitness levels.
Warm-up exercises are a crucial part of any workout routine as they help to prepare the body for physical activity and reduce the risk of injury.
5-minutes warm-up exercises include:
- Dynamic stretching: This involves moving your joints and muscles through their full range of motion to increase flexibility and blood flow, focusing on your legs, hips, and arms. Examples include high knees, leg swings, arm circles, downward dog, and upward dog stretch.
- Cardiovascular exercise: Light cardio, such as jogging, jumping jacks, or jumping rope, is a great way to get your heart rate up and increase blood flow to your muscles.
- Foam rolling: This helps to release muscle tension and improve flexibility. You can use a foam roller to massage various muscle groups, such as your quads, hamstrings, and back.
It is important to remember that warm-up exercises should be done at a low intensity and gradually increase in power as you get closer to your main workout. The length of your warm-up will depend on the duration and intensity of your workout, but it is generally recommended to warm up for 5-10 minutes.
20-minute bodyweight exercise routine that you can do anywhere:
Remember that this exercise routine might take longer than 20 minutes initially but focus on completing the exercise rather than completing it on time. Gradually your performance will improve and you will be able to complete the routine in 20 minutes.
Do these exercises with 10-20 repetitions according to your capability. Repeat for 2 sets.
- Squats: Stand with your feet shoulder-width apart, then lower your body as if sitting back in a chair. Push through your heels to return to a standing position.
- Modified Deadlifts: Keep your leg (knee) and back straight, and rotate at your hip joint.
- Abdominal crunches.
- Superman exercises: Lie on your belly and lift your head, arms (straight arms), and leg (Straight legs) off the ground.
- Glute bridges: Lie on your back with a bent knee, and lift your waist up in the air by pushing the ground with your heel or foot.
- Push-ups: Get into 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.
- Lunges: Step forward with one foot, then bend both knees until your front knee is at a 90-degree angle and your back knee is hovering above the ground. Push through your front heel to return to the starting position.
- Plank: Get into a push-up position, then lower yourself to rest on your forearms. Hold this position for 30 seconds. Gradually increase its holding time.
- Mountain climbers: Start in a plank position, then bring one knee up towards your chest while keeping your other foot in place. Quickly switch legs and repeat.
- Jumping jacks: Stand with your feet together and arms at your sides, then jump your feet out to the side while bringing your arms above your head. Jump back to the starting position.
Remember to start slowly and work your way up to a faster pace, and make sure to listen to your body and rest as needed. You can also increase the difficulty of this routine by adding more repetitions.
5-minute cool-down exercises:
Finish your routine with a 5-minute cool-down period, focusing on static stretching for your legs, hips, and arms. It can help to reduce muscle soreness and improve recovery after physical activity
- Stretching: Gentle stretching for the muscles you’ve just worked such as calf, hamstring, quadriceps, glutes, back muscles, etc. can help improve flexibility and reduce muscle soreness. Hold each stretch for about 15-30 seconds and repeat it 2-3 times.
- Foam rolling: Foam rolling can help to break down tight muscle fibers and reduce pain and soreness. Roll each muscle group for about 30 seconds.
- Yoga: Certain yoga poses, such as the downward-facing dog, child’s pose, and pigeon pose, can help to stretch and relax the muscles.
- Swimming: Swimming is a low-impact activity that can help to reduce muscle soreness and improve recovery.
Remember to listen to your body and avoid any exercises that cause pain. The goal of a cool-down is to help your body transition from physical activity to a state of rest, so choose exercises that feel comfortable and soothing to you.