Bodyweight Workouts – The Complete Morning Routine for Busy People

Are you ready to get into shape but can’t afford a gym membership? Does the idea of overcrowded gyms turn you off? Or maybe you’re a parent who wants to exercise but can’t find the time?

If you answered yes to any of these questions, bodyweight training might be the solution. Because it uses your body’s weight to help you build muscles and burn calories, this type of workout is effective, and you won’t need expensive equipment, costly gym memberships, or over-zealous trainers to do it.

Bodyweight exercises can be done at home whenever you have time. The idea is to do as many repetitions (reps) as you can. Even if you only have 10 minutes a day to do them, you’ll still see results!

Before we get into the different exercises, let’s look at the advantages of bodyweight training.

Advantages of

Bodyweight Workouts

house - Bodyweight Workouts – The Complete Morning Routine for Busy People

CONVENIENT

You can do these workouts in the comfort of your own home. No need to travel anywhere, buy gym clothes, or worry about which gym to try.

alarm clock - Bodyweight Workouts – The Complete Morning Routine for Busy People

Saves time

You don’t have to worry about beating the traffic to get to the gym or making time in your already hectic schedule. Bodyweight workouts allow you to exercise when you have the time.

strength - Bodyweight Workouts – The Complete Morning Routine for Busy People

Effective

The combination of exercises in a bodyweight workout targets all the muscle groups to give you a full-body workout in minutes.
Let’s take a look some of the great reasons to try bodyweight training.

piggy bank - Bodyweight Workouts – The Complete Morning Routine for Busy People

AFFORDABLE

There’s no need to pay for an expensive gym membership that you won’t end up using. If you want, you can buy a few weights to increase the intensity of the workout, but it’s not necessary.

keyhide - Bodyweight Workouts – The Complete Morning Routine for Busy People

Private

You don’t have to worry about beating the traffic to get to the gym or making time in your already hectic schedule. Bodyweight workouts allow you to exercise when you have the time.

Bodyweight Training Workout Exercises

 

Bodyweight training is the ideal workout for people who can’t or don’t want to spend hours in a gym. It can be done before you leave for work in the morning or in the evening when the kids are in bed and you’ve got a few minutes to yourself.

How Does It Work?

 

The process of a bodyweight workout is quite simple. Start by choosing three to five of the exercises we recommend below and do a set amount of reps of each one. There are different ways of counting the reps. You can do 10 of each, exercise, rest, and then do 10 reps of the next exercise, etc. Alternatively, you can start at 10 reps, and with each set, you can reduce it by one rep until you get to one rep per exercise.

The great thing about bodyweight workouts is that you can change them as you see fit. You can do more of the exercises that you know work well for your body and eliminate the ones that don’t. To mix it up even more, there are plenty of great ideas online.

Different Type of Exercises

 

Have a look at our suggested exercises for your morning or afternoon workout routines.

Push-Ups

 

The push-up is one of the most basic and most important bodyweight exercises to work your chest, shoulders, and arms. There are several different types, and the best way to get results is to incorporate a number of them. The types of push-ups include the standard push-up, the lady push-up, the pike push-up, the dive bomber push-up, and the handstand push-up.

1 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

Bench Dip

 

To do this effectively, you’ll need a flat surface like a weight bench or a sturdy chair. The basic idea of the dip is to place your hands to your sides and grip the edge of the surface. You then lift your body off the bench and do a sort of “backward” push-up. Use your arms to lower your body down past the height of the bench and then push yourself back up.

2 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

Chin Ups and Pull Ups

 

These two exercises are also very important for building strength in your back and arms. You need to have somewhere to pull yourself up, but you don’t need to buy equipment if you don’t want to. Simply find a playground with jungle gym bars and use them.

3 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

Squats

 

Squats are like push-ups for your legs. Squatting is one of the best bodyweight exercises to build your leg muscles. There are different types, which include the normal bodyweight squat, the squat jump, the shrimp squat, and the pistol squat.

4 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

Lunges

 

The lunge goes hand-in-hand with the squat and works all the major muscles groups in your lower body. It’s a must for a thorough bodyweight workout.

5 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

The Burpee

 

You will find many people shrug away from the burpee because of its intensity, but it is one of the best bodyweight exercises, as it works the whole body. The burpee combines a squat, a push-up, and a jump all in one.

6 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

The Plank

 

The plank is a great exercise that targets the core and pretty much every other muscle in your body. The basic idea is to stand in a vertical push-up position, but you rest on your forearms. You need to keep a flat back and straight body and hold the position for as long as you can.

7 1 - Bodyweight Workouts – The Complete Morning Routine for Busy People

Bodyweight Workouts

for Your Morning Routine

 

Now that you have an idea of what the different exercises are, here are three different routines to get you going.

coffee cup - Bodyweight Workouts – The Complete Morning Routine for Busy People

Morning Espresso Routine


Jump-Squat

1 set of 10 reps
Pull-up
1 set of 10 reps
Dips
1 set of 10 reps

double bed - Bodyweight Workouts – The Complete Morning Routine for Busy People

Right Side of The Bed Routine


Burpee

3 sets of 10 reps
Dips
3 sets of 10 reps
Pull-up
3 sets of 10 reps

helmet - Bodyweight Workouts – The Complete Morning Routine for Busy People

Wake-UpWarrior Routine


Push-up
3 sets of 15 reps
Squats
3 sets of 20 reps
Burpee
3 sets of 20 reps

Conclusion

 

You can combine the different exercises as you like but always try to mix it up. This way, you target the different muscle groups. Also, try to add in some of the different variations of push-ups and squats to increase the intensity and work all the different muscles.

Bodyweight workouts are ideal quick morning routines to get your day off to a good start. Try a few simple combinations and then mix the exercises to increase the challenge and the results!

recent posts

The 5 Best Adjustable Weight Benches of 2017

The 5 Best Adjustable Weight Benches of 2017

An adjustable bench is a must for any home gym or bodybuilder. It is a versatile piece of equipment that is great for strength and core training and it offers a wide range of possibilities. You can do many different exercises on it, and by adjusting the bench you can target other areas or increase the intensity. If you have dumbbells and other equipment, an adjustable bench is the piece of the puzzle that you are missing.

The 5 Best Rowing Machines of 2017

The 5 Best Rowing Machines of 2017

Rowing machines are great for working out different muscles in the body. These machines duplicate the motion you would use to row a boat. The action of gripping and pulling the ‘oars’ back towards your body works the arms, upper body, back muscles, and core muscles. It can be used as a full body workout and will be an asset to any home gym. The rowing machine combines strength training with cardio to give you a great workout.

top picks

71rbyk1RdeL. SX522  - Bodyweight Workouts – The Complete Morning Routine for Busy People

Velocity Exercise Magnetic Rower

71wRuf1k2xL. SX522  - Bodyweight Workouts – The Complete Morning Routine for Busy People

Velocity Exercise Magnetic Rower

Subscribe to our Newsletter