Build Muscle And Burn Fat With These Three Bodyweight Routines Fit For Anyone

Kick off your 2021 fitness goals in style with these killer bodyweight workouts
13:00, 06 Jan 2021

Health kicks can certainly be expensive but that doesn’t mean that they have to be. Sure, if you’re on a quest for bigger muscles or a thinner waistline then having an arsenal of gym equipment at your disposal will certainly help, but if we learned anything in 2020 it’s that bodyweight exercises are back with a bang. Thanks to Covid and the subsequent lockdowns that followed, calisthenics (that’s bodyweight workouts to you and me) surged in popularity and as many proved over the last 12 months, you don’t need equipment to burn fat or build muscle. 

Below we breakdown a killer bodyweight workout (That you can do literally anywhere) that will help you kick off your 2021 fitness goals in style, and also help you improve mobility and stability…


Beginner Bodyweight Workout Plan


Do all the exercises in the order shown, resting for 30 seconds between exercises and three minutes afterwards. Repeat three times.

- Pull Ups: 10

- Chin Ups: 10

- Dips: 20

- Jump Squats: 25

- Push Ups: 20

- Crunches: 50

- Burpees: 10


Intermediate Bodyweight Workout Plan


Rest for five seconds between exercises and eight minutes at the end of one round. Repeat for two rounds.

- Muscle Ups: 5

- Push Ups: 50

- Jump Squats: 25

- Burpees: 15

- Pull Ups: 15

- Leg Flutters: 60 seconds

- Pull Ups: 10

- On The Spot Sprint: 30 seconds


Advanced Bodyweight Workout Plan


Perform each exercise for 30 seconds straight with no rest between exercises. Complete one round.

- Handstand

- Jump Squats

- Push Ups

- Wall Push Ups

- Crunches

- Dips

- Lunges

- Hops

- Pull Ups

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