Body Weight Workout Routine

Welcome to your body weight workout routine designed to make you fitter, stronger, and healthier by relying on your own body mass. This efficient style of exercise is perfect for building endurance, increasing flexibility, and improving overall fitness without the need for gym equipment.

Warm-Up

• 5-minute brisk walk or light jog
• Dynamic stretches: arm circles, leg swings, and torso twists (2 minutes each)

Main Body Weight Workout Routine

Repeat the circuit 3 times:

1. Push-Ups: 15 repetitions – Strengthens the chest, shoulders, and triceps.
2. Bodyweight Squats: 20 repetitions – Targets the quads, hamstrings, and glutes.
3. Plank: Hold for 1 minute – Builds core strength and stability.
4. Lunges: 10 repetitions per leg – Enhances lower body strength and balance.
5. Burpees: 15 repetitions – Improves cardiovascular fitness and full-body power.

Cool Down

• 3-minute walk followed by static stretching
• Focus on the major muscle groups used in the workout

Nutrition and Recovery Tips

• Ensure adequate hydration before, during, and after the body weight workout routine.
• Consume a balanced meal rich in protein and carbohydrates post-workout to aid in muscle recovery.
• Get sufficient rest to allow your body to recover fully, promoting strength and fitness gains.

By regularly incorporating this body weight workout routine into your schedule, you’ll increase your functional strength and fitness without the need for any equipment. Remember to listen to your body and make modifications as necessary for your personal fitness level.