Quick Bodyweight Exercise Routines

This hub is a collection of bodyweight exercise routines for fat loss and toning. I'll constantly update with 15-20 minute routines you can do in home so you don't have to spend money at the gym.

Be sure to read the article below that talks about the reasons why bodyweight exercises are best!

So here's the first bodyweight exercise routine in writing (Video is on the right!):

Push Ups 30 Sec. Rest 15 Sec.

Rise and Shine 30 Sec. Rest 15 Sec.

Deep Squats 30 Sec. Rest 15 Sec.

Up-downs 30 Sec. Rest 15 Sec.

The Plank 30 Sec. Rest 15 Sec.

Repeat 3-5X

If you're a beginner to bodyweight exercises, just start with 15 seconds and longer rest. If you're more advanced see how many repetitions you can do in the 30 seconds and if you're daring enough don't take any rest between exercises, only when you start up the circuit again!

One of the benefits of bodyweight exercises is that they cut down the collection of excuses that you have when you're on a weight loss or health program. If you know that you can do a workout at home in 10-15 minutes, you've definitely expanded your fitness "toolbox" with more options. This means less excuses!

If you want to see more bodyweight exercises (over 100+!) please click here to go to our bodyweight exercise archive!

Something has caused your interest in using bodyweight training exercises; such as, you have made your New Year's Resolution, or maybe just had your yearly physically or maybe you just needed to catch your breathe while running after your children at the park. But no matter what has precipitated your interest in bodyweight training exercise there are three compelling to start your training now, not later and hopefully you won't put it off until "whenever."

First, bodyweight training is good for any age and any fitness level so there are no excuses not to begin now. No matter if you are 24 or 42, bodyweight training can be accomplished. You may have been a former athlete, a couch potato or a busy professional but you can do bodyweight training. Bodyweight training exercises are designed so that none of those excuses about being too old or too young or out of shape apply. Beginning bodyweight exercises right now can help you age better, no matter how old you are when you begin them. Each level of exercise can be used regardless of age or fitness level, so there is no reason to wait.

Secondly, bodyweight training exercise builds overall body strength, flexibility and endurance, in many cases all in just one exercise, and absolutely during every workout. The design of these exercises was created specifically for those purposes, to build your abilities over all, not to simply increase one attribute or the other

But how can one exercise routine accomplish all three things? By using bodyweight exercises for strength you are using the resistance of the weight of your own body. Strength is defined as, "the quality or state of being strong; bodily or muscular power, vigor. By utilizing the variety of positions and exercises available all forms of strength are created in your body.

Many of the more demanding exercises in bodyweight training can not be done by those who utilize other forms of training activity. Not only are you stronger, but you are stronger for longer and your body has through the use of bodyweight exercises learned the fluidity and balance required to be flexible and utilize that strength for extended periods of time. This is known as endurance, the ability to use your strength for as long as possible.

Thirdly, bodyweight exercises should begin now to make the most of the benefits that can be achieved. These exercises benefit your mind and body. Bodyweight exercises make you healthier both physically and mentally. You will look great, have energy and with the confidence and energy you will have a better outlook on life in general.

The use of bodyweight exercises increases your body's ability to produce endorphins. Endorphins are those chemicals which increase your energy, provide a sense of peace and in some cases even help you sleep better. This provides you with a more positive outlook and helps you meet the challenges you encounter in work and family life.

Using bodyweight exercises and starting your program now can improve your overall health by reducing your overall body fat and becoming more physically fit. Your body will look more attractive and toned with the reduction of body fat that a bodyweight exercise achieves. This leads to reducing your risks for certain diseases such as heart disease, obesity, stroke, and diabetes. It also reduces your risk of injury due to other activities and increases your body's ability to recover more quickly from injuries.

With reasons like these; the ability to perform bodyweight training exercises at every age and fitness level, build long lasting strength, flexibility and endurance and decrease your risks for disease while increasing your appearance and energy, why not begin a bodyweight exercise program right now?

Check out the video below to get started!