Build Muscle Without Weights With This 9-Move Bodyweight Workout

Building muscle and achieving a toned physique doesn’t always require expensive gym memberships or bulky weightlifting equipment. In fact, you can effectively target and strengthen your entire body using just your bodyweight.

This nine-move bodyweight workout is designed to challenge your muscles, increase strength, and promote overall fitness, all without the need for weights.

Get ready to feel the burn and see results with this equipment-free workout routine.

Benefits of Bodyweight Exercises

Bodyweight exercises offer a multitude of benefits that make them a valuable addition to any fitness routine. Firstly, they are highly accessible as they require little to no equipment, allowing you to perform them anywhere, anytime.

Additionally, bodyweight exercises engage multiple muscle groups, improving overall strength, endurance, and flexibility.

They also promote better body awareness and control, enhancing stability and balance. Moreover, bodyweight exercises can be easily modified to suit different fitness levels, making them suitable for beginners and advanced individuals alike.

Finally, these exercises are cost-effective and reduce the risk of injury associated with heavy weights. Incorporating bodyweight exercises into your workout routine can contribute to improved fitness, increased muscle tone, and enhanced functional movement patterns.

9 Move Bodyweight Workout to Build Muscle and Burn Fat

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It Only Takes 5 Moves and 20 Minutes To Develop Muscle All Over Without Weights

1. Push-Ups

Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the floor.
Push back up to the starting position, keeping your core engaged and back straight.
Repeat for the desired number of reps.

2. Squats

Stand with your feet shoulder-width apart.
Bend your knees and lower your hips as if sitting back in a chair.
Keep your chest lifted and your weight in your heels.
Push through your heels to stand back up.
Repeat for the desired number of reps.

3. Lunges

Start by standing with your feet hip-width apart.
Take a step forward with your right foot, lowering your body until your right knee is bent at a 90-degree angle.
Push through your right heel to return to the starting position.
Repeat with your left leg.
Alternate legs for the desired number of reps.

4. One-Arm and One-Leg Plank

Start in a plank position with hands beneath shoulders and legs extended back, balancing on toes.
Shift weight to one side.
Lift one arm straight out in front of you and simultaneously lift the opposite leg straight back.
Hold briefly, engaging your core and maintaining alignment.
Return your arm and leg to the starting position.
Repeat on the other side, alternating sides with each repetition.

5. Mountain Climbers

Begin in a high plank position with your hands directly under your shoulders.
Engage your core and bring your right knee toward your chest.
Quickly switch legs, bringing your left knee toward your chest while extending your right leg back.
Continue alternating legs at a quick pace, as if running in place.
Repeat for the desired number of reps.

6. Burpees

Start by standing with your feet hip-width apart.
Lower into a squat position and place your hands on the floor in front of you.
Jump or step your feet back into a high plank position.
Perform a push-up, bending your elbows and lowering your chest to the floor.
Jump or step your feet forward, returning to the squat position.
Jump explosively into the air, reaching your hands overhead.
Repeat for the desired number of reps.

7. Glute Bridges

Lie on your back with your knees bent and feet flat on the floor.
Engage your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top, then lower your hips back down.
Repeat for the desired number of reps.

8. Bicycle Crunches

Lie on your back with your hands behind your head and your knees bent.
Lift your shoulders off the ground and bring your right elbow toward your left knee while extending your right leg.
Switch sides, bringing your left elbow toward your right knee while extending your left leg.
Continue alternating sides in a cycling motion.
Repeat for the desired number of reps.

9. Plank Jacks

Start in a high plank position with your hands directly under your shoulders.
Jump your feet out wide, then quickly jump them back together.
Keep your core engaged and maintain proper plank form throughout the movement.
Repeat for the desired number of reps.

Remember to perform each exercise with proper form, listen to your body, and adjust the intensity and repetitions according to your fitness level. Enjoy the workout and the benefits of these effective bodyweight exercises!