How to Design a Bodyweight Workout for All Conditions
There are situations when you have to skip a workout in the gym, there is no way to work out on video or with dumbbells at home. This often happens when traveling, on vacation, or when more important issues arise that require urgent solutions. What if there is a desire to train, but there is nowhere and with nothing? There is a type of workout that does not require special facilities or equipment. This is a bodyweight interval training session.
Features of training with body weight
The main feature of interval training with body weight is that they choose mainly multi-joint and hybrid movements. This means that beginners will have to learn the technique of performing the exercises and start with simple movements, gradually complicating them. For example, instead of jumping out of squats, you first need to learn how to squat correctly, and instead of the one-legged king deadlift, learn to keep the spine in the correct position when lowering on two legs. Trained people can immediately complete the workout with more complex and hybrid exercises.
The next feature is a large range of repetitions - from five to twenty per set. Approaches are performed for a while - it is necessary to do the maximum number of repetitions in 30-40 seconds (calorizer). The more difficult the movement, the less repetitions you get to perform. Any average person can easily do 20 glute bridges in 30 seconds, but they are unlikely to master 20 burpees (burpees) with push-ups.
Exercises are performed in a circle. Rest between circles is minimal - an average of 30 seconds. Beginners can rest longer - until they regain their strength and breathing. Safety comes first.
The presence of TRX loops or a rubber expander helps to make the set of exercises more varied, but is not required.
Bodyweight Workout Composition
There are many ways to build an interval workout, but here's the simplest and most straightforward one. For one session, you only need to choose three exercises - for the muscles of the upper body, lower body and cardio. Trained people can incorporate complex hybrid movements into the class.
The number of approaches will be high. If for a standard circular session of eight exercises it is recommended to do 3-4 circles, then with three exercises the number of circles will increase to 8-9. Schedule 15-20 minutes for the active part of the session and do as many laps as possible, allotting only 30 seconds to each exercise.
A beginner's interval workout might look like this:
- Knee push-ups
- Squats
- Jumping in place
- Rest - 1 minute
For the middle level, the following complex is suitable:
- Raised knee lunges
- Push ups from the floor
- Jumping Jacks
- Rest - 40 sec
An advanced lesson can be structured as follows:
- Caterpillar push-up
- Jump squats
- Running in place with raising the knees
- Rest - 30 sec
You can use any multi-joint or hybrid movement. The main condition is that they should be on different parts of the body.
Each workout is built around large exercises, challenging sets, and covers large muscle groups. This gives an excellent metabolic effect (calorizator).
Make sure that you do the exercises correctly, without breaking the technique and have no contraindications to sports activities. If there are contraindications, then it is better to rest and wait for your workout in safer conditions.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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