Bodyweight Exercises: Use Your Weight To Lose Some Weight

Pull-upsBodyweight exercises are a great way to exercise because they are free and you can do them just about anywhere.  A bodyweight exercise is any exercise that you preform using only the weight of your own body as resistance.  If you have never done bodyweight exercises, you may be thinking that the weight of your own body is not enough to give you a decent workout.  On the other hand, if you are on the heavy side, you may be thinking that you couldn’t even do a single repetition of any bodyweight exercise.  In either case, bodyweight exercises are worth taking a look at for their fat burning and abdominal strengthening benefits.

Examples of Bodyweight Exercises

  • Push-ups
  • Hindu Push-ups
  • Pull-ups
  • Sit-ups
  • Dips
  • Lunges
  • Squats
  • Hindu Squats
  • etc


If you are on the lighter side of the scale, you may very well be able to do several repetitions of some of these exercises.  However, unless you have been doing them for a while, you will most likely get a good burn after 20 or fewer reps with most of these exercises.  If you have been doing these for a while and have become a complete stud, consider adding some weight.  You will no longer be doing true bodyweight exercises at that point, but you still have the convenience of being able to perform the exercises just about anywhere.  If you think creatively, you can add weight to the exercises with a variety of common household items.  For example, put your feet up on a chair and stack some books in your lap while you do dips.


Can’t quite get that first pull-up or push-up?  There is hope for you.  You can do modified bodyweight exercises until you build up enough strength or lose enough weight to perform the exercises with your full body weight.  Each exercise is different, so just think about what you can do to reduce the amount of bodyweight resistance.  For example, do push-ups on your knees.  With pull-ups, you can put your feet on a chair and push with your legs while you pull with your arms.  Almost any bodyweight exercise can be modified.  Just be creative.

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