aiwodfitness.com 
Effective Bodyweight Workout Routine to Boost Fitness
Welcome to today’s bodyweight workout routine, designed to enhance your strength, flexibility, and cardiovascular health without any equipment. By using your own body as resistance, you’ll develop a stronger, leaner, and fitter physique.
Warm-Up (5-10 minutes)
- Jog in Place – 2 minutes
- Dynamic Arm Circles – 1 minute
- Leg Swings – 1 minute per leg
- High Knees – 1 minute
Main Workout
Repeat this circuit 2-3 times based on your fitness level, resting for 30 seconds between exercises and 1 minute between rounds.
- Push-Ups: 12-15 reps
Boosts upper body strength by engaging chest, shoulders, and triceps. - Squats: 15-20 reps
Strengthens thighs, hips, and helps with core stability. - Plank Hold: 30-60 seconds
Enhances core stability and builds endurance. - Burpees: 10-12 reps
Powerful full-body exercise to improve cardio fitness. - Lunges: 12 reps per leg
Improves leg strength and balance. - Glute Bridges: 15 reps
Strengthens the glutes and improves hip flexibility. - Russian Twists: 20 reps
Targets obliques for core definition.
Cool Down (5-10 minutes)
- Standing Forward Bend – 1 minute
- Seated Hamstring Stretch – 1 minute per leg
- Cobra Pose – 1 minute
- Deep Breathing – 2 minutes
Nutritional Advice
Complement your bodyweight workout routine with a balanced diet rich in lean proteins, complex carbs, and healthy fats. Stay hydrated and consider a post-workout snack like a protein shake with a banana to aid recovery and muscle building.
