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4 Amazing Isometric Bodyweight Workouts To Do From Home

Try any of these 4 isometric bodyweight workouts to increase your strength.

Isometric Bodyweight Workouts 2

If you have been following our bodyweight workouts from home over the last few months, you will notice that most of our exercises consist of high intensity training bodyweight workouts.

But if you feel that your strength is increasing and your muscles have adapted to this intense training, then you might want to start incorporating some isometric exercises into your weekly workout routines (also known to as static workouts).

I have recently started doing isometric bodyweight workouts quite often as I have started having a bit of lower back pain.

These types of exercises are a good change from the usual way we train, and they really do help strengthen your body in ways completely different to normal.

People often think that static exercises cannot be as beneficial to you, but that’s far from the truth!

You can build real strength by simply placing your body in certain holds.

So make sure you start adding some isometric training into your weekly fitness routine.

It can only be beneficial!

What Do Isometric Exercises Do?

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Isometric training is very different to the normal, isotonic exercises which we are all so used to.

All isometric exercises involve holding a position where you are tensing the muscles without moving your joints.

These exercises are contractions of a particular muscle or group of muscles.

During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. It’s really good for when you want to give your body a rest or you just want to focus on building muscle in one group.

Isometric exercises help maintain strength and shape your muscles.

A typical isometric exercise, which is done in a static position can last anywhere between 30-60 seconds

A few examples of isometric exercises include the following:

  1. Plank
  2. Low squat hold
  3. Lunge hold
  4. Static push up
  5. Boat pose
  6. Pilates bridge hold

So these type of workouts are all to do with just holding certain poses.

But don’t be fooled, they will have you sweating in no time!

What Are The Benefits Of Isometric Workouts?

Isometric exercises have so many benefits.

I have included a few below.

1. Fat Loss

Isometric exercise burns calories and boosts your metabolism, which greatly benefits and helps fat loss.

2. Reduces Blood Pressure & Lowers Cholesterol

Isometric training has been proven to reduce blood pressure and cholesterol levels over time.

3. Better Breathing

Controlling your breath is critical during isometric workouts.

Working on and training your breath helps result in proper breathing during your normal daily life. This helps a lot with things such as focus and stress management.

4. Improved Posture

An important focus is to concentrate on your form when doing isometric exercises. When doing isometric exercises, you have the luxury to ensure good postural habits due to lack of movement.

It is generally difficult to maintain good posture during the day, but as you do more of these exercises your muscles develop memory quite quickly.

5. Convenience

You can literally perform isometric exercises from any location with no equipment needed at all, making it a very convenient form of exercise.

6. Low Impact On Joints

Isometric training has low impact on your joints, which is really good when you want to give your body a bit of a rest.

7. Improved Flexibility

Another benefit of isometric exercises is improving your flexibility.

Having greater muscle flexibility will just make your daily life that much better!

8. Effectiveness

The most important benefit is the proof that isometric training is actually effective for physical strength training.

How Many Times A Week Should You Be Doing Isometric Training?

If you are new to isometric exercises and want to start incorporating it into your weekly routine, then I recommend starting off with 1-2 sessions per week.

If you are already doing a few high intensity interval training (HIIT) sessions a week and have a solid base of fitness, then I suggest doing 2-3 sessions per week.

By combining HIIT workouts and isometric exercises into your weekly exercise routine, you will reap the benefits of gaining physical strength, muscle flexibility whilst also increasing your fitness levels.

The 4 Best Isometric Bodyweight Workouts

I have personally been alternating between these 4 isometric workout routines every week.

I have included a full body isometric workout (60 minutes), a lower body isometric workout (10 minutes), an upper body isometric workout (10 minutes) and a core isometric workout (10 minutes).

These workouts are all intense, especially the 60 minute full body workout which I recommend doing only if you have a solid base of fitness and strength behind you.

Please note that routines #1 and #3 do include a warm up.

Routines #2 and #4 do NOT include a warmup.

Routine #1

Time needed: 1 Hour.

How does this routine work? 1 Hours work. 40 Seconds on. 20 Seconds rest between sets.

Recommended for? Only do this routine once you have a solid base of fitness and strength.

Routine #2

Time needed? 10 Minutes.

How does this routine work? It’s a 10 minute non stop lower body workout.

Recommended for? I recommend doing this routine first before attempting routine #1.

Routine #3

Time needed? 10 Minutes.

How does this routine work? It’s a 10 minute non stop upper body workout.

Recommended for? Routine #3 and #2 should be done first before attempting routine #1.

Routine #4

Time needed? 10 Minutes.

How does this routine work? 10 Minute non stop core workout.

Recommended for? Anyone who wants to strengthen their core. I recommend doing this routine at least once a week.


Generally speaking, isometric exercises and routines are the easiest way to discretely do some exercise in your everyday life, whenever and wherever you are.

These isometric bodyweight workouts are a really good platform to build strength, increase flexibility and improve your posture.

It’s also a sustainable way to exercise with low impact, but with a few amazing physical benefits that come with it.