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In this article we are going to discuss our best home bodyweight workouts to get in shape faster before the summer time starts.
With summer less than three months away and most of having endured the cold winter months with lots of eating and comfort food being shoved down our throats, I think it’s time to step up the home bodyweight workouts.
Now it’s never a good idea to let yourself go completely over the winter months, but I get how tough it can be sometimes. Especially with the cold, we tend to want to only be indoors.
But now that Spring is here, we can get outside and start training!
At The Bald Brothers, we try our best to stay in shape by doing home workouts. They are free, they work and they can be done from anywhere.
We don’t have gym memberships and we don’t lift weights at a gym.
When it comes to exercising and working out, we are all about doing bodyweight exercises with the aim of using our body movement and weight to get in shape really quickly.
This saves time and money.
Period.
So if you are reading this article, I assume you are looking for a new bodyweight workout that you can do from home.
Luckily have come to the right place!
In A Hurry?
In you are looking for an intense 6 week program and exercise routine, then you should try the Onnit 6 week bodyweight program.
Its 6 weeks of high intense bodyweight movements and workouts that will leave you drenched and knackered.
- 6 Week home bodyweight program
- Workout any place, anytime
- Get a 10% discount using coupon code: thebaldbrothers
Before we get into our best bodyweight workouts from home, let’s recap and get to the benefits of doing bodyweight workouts.
Benefits Of Doing Bodyweight Workouts
See also:
- Best Bodyweight Exercises For Small Spaces
- High Intensity Interval Training Workouts: 3 HIIT Workouts Every Man Should Do
- 5×5 Home Cardio Bodyweight Workout For Every Man
We should all be in love with bodyweight exercises, seriously.
They are awesome, they work and they just require your own body.
Below are just a few benefits that come from focussing on bodyweight exercises.
#1. You can do them from any location: This is the biggest benefit of all. You can keep training whilst on holiday, in your home, or even in your office in between meetings.
No excuses, ever!
#2. They are 100% free: No need to pay for a gym membership. No need to buy any sort of equipment for your home. Bodyweight exercises literally just require your body, which is why I love them so much.
Obviously, as you get into these workouts you can start adding a few basic home gym equipment items which you can use at home. But these are needed.
#3. Long term focus: I personally find my strength that I gain from bodyweight exercises to last more long term than what I used to get back in the day when pumping iron. Seeing and feeling results from bodyweight training takes time, but they stick around.
#4. Works your cardio too: You can combine certain bodyweight exercises to create intense workouts which will increase strength and cardio at the same time. Or you could do the one exercise that works it all, such as the famous burpee!
Warm Up Before You Start
Warming up before you start your bodyweight workouts is of vital importance because it will prevent long term injuries.
Most people either neglect the warm up or just do a half assed warm up.
Below I have included a good 9 minute warmup video for you to do before any training.
Best Home Bodyweight Workouts To Get Ripped
I am going to give you our three best bodyweight workouts that you can use to get in shape very quickly.
These three bodyweight workouts will be on different difficulty scales, with bodyweight workout number 1 being easier than bodyweight workout number 3.
These workouts will all take roughly 20 minutes to complete and don’t include a warm up or a cool down.
Tip: One thing I have started doing lately (and love it) is that in between sets, instead of resting completely, I’ll rather run lightly on the spot. This way I am constantly moving throughout an entire workout. Try it!
Workout #1
Time taken to complete the workout: 15-20 Minutes.
What you’ll do: This workout I call The Pyramid workout.
- 50 Jumping jacks
- 40 Body squats
- 30 Push ups
- 20 Mountain climbers
- 10 Burpees
Repeat the above set another two more times, so you do three sets in total.
For those of you who don’t know what mountain climbers are, they are basically where you hold a push up position, and then bring one leg forward. You then alternate to the other leg. Check this video for full instructions.
I really enjoy this workout as it’s simple, quick and super effective.
Do all 5 exercises without a rest, take a minute rest, then get going with your second set.
It literally shouldn’t take more than 15-20 minutes and can be done from home… so it’s perfect for busy men.
Workout #2
Time taken to complete workout: 20 Minutes.
What you’ll do:
1st set: 40 Burpees, 40 push ups and 40 body squats.
Rest 60 seconds
2nd set: 30 Burpees, 30 push ups and 30 body squats.
Rest 60 seconds
3rd set: 20 Burpees, 20 push ups and 20 body squats.
Rest 60 seconds
4th set: 10 Burpees, 10 push ups and 10 body squats.
Alternatively, if you are feeling stronger, you can start off your sets with 50 reps of each and work your way down to 10.
Or if you feel it’s all a bit hectic and you are new to this intensity of bodyweight training, then start off at 30 reps of each.
Either way, you’ll be fatigued afterwards!
Workout #3
Time taken to complete the workout: 12 Minutes.
What you’ll do:
1st set: 50 push ups, 10 burpees, 20 ab to knees and 20 jump squats.
Rest 60 seconds
2nd set: 40 Push ups, 10 burpees, 20 ab to knees and 15 jump squats.
Rest 60 seconds
3rd set: 30 Push ups, 10 burpees, 20 ab to knees and 10 jump squats.
Final Words
These three workouts above are guaranteed to push you to your limits.
Workout number 1 is easier than workout number 2, with workout number 3 being the toughest one.
Work your way up from workout number 1 all the way to workout number 3 and ensure you give yourself enough rest days for your muscles to recover.
Enjoy the workout and enjoy the burn!
Cheers,
Willie