Get Back in Shape this Year with Bodyweight Exercises

If you're new to working out altogether - or if you’re just coming back to regular exercise after a long slump - it’s a good idea to get started by focusing on simple, specific exercises and a structured plan to ease your way back into fitness. You’re not just changing your body, you’re changing your habits and your weekly schedule, and for a lot of people in this situation, bodyweight exercises are a great way to do this without spending a fortune or hours at the gym right off the bat. 

Here’s a detailed guide to get you started and help you stay on track:

Step 1: Warm-Up Routine to Prepare Your Body

A proper warm-up is essential to prevent injury and prepare your muscles for exercise. Here’s a step-by-step warm-up plan you can follow in just 5-10 minutes:

1. March in Place (2 minutes): Lift your knees high and swing your arms to get your blood flowing. Pro-tip: if you tend to feel self-conscious, maybe do this one in the privacy of your own home.
2. Arm Circles (1 minute): Extend your arms out to the sides and make small circles, gradually increasing their size.
3. Bodyweight Squats (10 reps): Perform slow, shallow squats to activate your legs and hips.
4. Torso Twists (1 minute): Stand with feet shoulder-width apart and twist your torso side to side to loosen your core.
5. Dynamic Lunges (5 per leg): Step forward into a lunge, add a twist, then return to standing to stretch your hips and legs.

Step 2: Beginner-Friendly Bodyweight Exercises

Bodyweight exercises are ideal for building strength and endurance without equipment. Here’s how to perform each exercise effectively:

1. Squats

• How to Do It: Stand with feet shoulder-width apart. Push your hips back as you lower your body like sitting in a chair, then return to standing. Keep your chest lifted and knees aligned with your toes.
• Plan: Start with 3 sets of 10-12 reps.

2. Push-Ups

• How to Do It: Begin in a high plank position. Lower your chest toward the floor while keeping your body straight, then push back up. Modify by performing them on your knees if needed.
• Plan: Start with 3 sets of 6-8 reps.

3. Planks

• How to Do It: Hold a high or forearm plank position, keeping your body in a straight line from head to heels. Engage your core throughout.
• Plan: Hold for 20-30 seconds, gradually increasing as you get stronger.

4. Glute Bridges

• How to Do It: Lie on your back with knees bent and feet flat. Press through your heels to lift your hips toward the ceiling, then lower down.
• Plan: Perform 3 sets of 12-15 reps.

5. Lunges

• How to Do It: Step one leg forward, lower your hips until both knees are bent at 90 degrees, then push back to standing.
• Plan: Do 3 sets of 8-10 reps per leg.

6. Modified Burpees

• How to Do It: From a standing position, squat down, place your hands on the floor, step back into a plank, step forward again, and stand up.
• Plan: Start with 3 sets of 5-8 reps.

Step 3: Weekly Workout Plan

Here’s a simple weekly plan to help you stay consistent:

• Day 1 (Full-Body Workout):
  • Squats: 3 sets of 10-12 reps
  • Push-Ups: 3 sets of 6-8 reps
  • Planks: Hold for 20-30 seconds, 3 times
• Day 2 (Active Recovery):
  • Go for a 20-30 minute walk or do light stretching.
• Day 3 (Lower Body Focus):
  • Glute Bridges: 3 sets of 12-15 reps
  • Lunges: 3 sets of 8-10 reps per leg
  • Bodyweight Squats: 3 sets of 10-12 reps
• Day 4 (Active Recovery):
  • Try yoga or a gentle stretching routine.
• Day 5 (Upper Body and Core):
  • Push-Ups: 3 sets of 6-8 reps
  • Planks: Hold for 20-30 seconds, 3 times
  • Modified Burpees: 3 sets of 5-8 reps
• Days 6 & 7:
  • Rest or repeat a light active recovery activity like walking.

Step 4: Incorporating High-Protein Foods

Protein is crucial for muscle repair and growth, especially after workouts. Here’s how to incorporate high-protein foods into your day:

• Breakfast: Start your day with a protein-rich meal like eggs, Greek yogurt, or a smoothie with protein powder.
• Post-Workout: Within 30 minutes of finishing your workout, have a snack or meal containing 30-50 grams of protein.
• Lunch and Dinner: Include lean proteins like chicken, turkey, tofu, fish, or beans with your main meals to maintain consistent intake.
• Snacks: Keep quick & easy high-protein snacks on hand, such as nuts, hard-boiled eggs, pre-cooked chicken breasts, or protein bars.

Step 5: Set Realistic Goals and Track Progress

Creating achievable goals and monitoring your progress is crucial. Here’s a timeline:

• Weeks 1-2: Focus on proper form and consistency. Stick to 2-3 workouts per week.
• Weeks 3-4: Increase the number of reps or sets slightly as you feel stronger.
• Months 2-3: Combine exercises into circuits for added intensity and aim for 3-4 workouts per week.
• Months 4 and Beyond: Start exploring advanced bodyweight exercises or light weights to keep challenging yourself.

When to Expect Results

With consistent effort, you can feel more energetic and notice improved mood within 1-2 weeks. Visible changes like muscle tone or weight loss typically take 4-8 weeks, depending on your diet and workout frequency. Remember, progress varies for everyone, so celebrate your small victories.

Step 6: Save Time and Money

Working out at home saves both time and cost. Here are some tips:

• Use Household Items: Towels can double as mats, and sturdy chairs can support some exercises.
• Combine Activities: Do a quick workout while watching TV or waiting for food to cook.
• Stay Consistent: Schedule workouts at the same time each day to make them a habit. The goal is to make it feel weird when you DON’T workout.

Final Thoughts

Getting started with fitness doesn’t have to be overwhelming. By focusing on specific bodyweight exercises and following a clear plan, you can build strength and confidence over time. Pair your workouts with high-protein foods to maximize your results. Stick with it, celebrate your progress, and enjoy the journey toward a healthier you. You’ve got this!