There’s this huge misconception out there that you can’t build muscle and lose weight with bodyweight workouts. Honestly, that couldn’t be further from the truth. There are plenty of workout combinations that can do the trick. While lifting weights is the probably the #1 way to build muscle fast, there are many instances where we either don’t like the gym scene, don’t have much time, or have injuries preventing us tossing around the iron. Whatever your reason for leaning towards bodyweight-only exercise, the two basic keys to making it work are steady progression and intensity.

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Why progression makes a difference in the success of bodyweight workouts

If a workout calls for 10 reps of an exercise, or 30 seconds, or 10 rounds. Every single workout you complete should be an improvement in efficiency. Those 10 reps should be done faster the next time, or you should squeeze in more reps during that 30 seconds bout of work, and those 10 rounds should either be done faster or additional rounds added. Progression is what pushes the body to grow and build. With each and every workout, you need to attempt to make progress. Nothing changes when you’re doing the same thing over and over again.

Why your bodyweight workouts should be intense and deliberate

It’s pretty easy to phone it in through a bodyweight workout. Cheating with half reps, moving slowly, and not focusing enough on the muscles actually being worked. It’s important to understand the purpose of each exercise you’re doing and execute it with hyper-focus and intent. This goes for all exercise, but it’s critical to be giving it your all during this type of training.

The 10 best bodyweight workouts for building muscle and losing weight

The following workouts had been built for two particular instances where bodyweight workouts are the only option. The first was done in the park for the Trail Mix Workout plan. When the weather is nice, it’s hard not to spend as much time outdoors as possible. Why not enjoy the weather and get a workout in?

The second was in Manhattan for the Gritty New York City Workouts. If you’re an urban dweller, gyms get packed during peak hours, and maybe that’s the only time you could get a workout in. Or, like the trail workouts, you don’t want to spend time indoors.

#1. The total-body bodyweight workout

1. Incline Push-up
2. Single-leg Decline Push-up
3. Dip + Tuck
4. Dip Bar Leg Raise
5. Pull-up
6. Neutral-grip Chin-up (or Chin-up)
7. Controlled Hanging Leg Lift
8. Decline Leg Lift + Pop

Complete 3-5 sets of as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

#2. The two-move bodyweight workout

1A. Push-up
1B. Pull-up

2A. Spiderman Push-up
2B. Off-set Pull-up

3A. Mini-plyo Push up
3B. Eccentric Chin-up

Complete 3-5 rounds of each superset. Do as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before or after the circuit.

#3. The metabolic conditioning bodyweight workout

1A. Jumping Jack
1B. Mountain Climber

2A. Jump Squat
2B. Squat Thrust

3A. High Knee
3B. Single-arm, Single-leg Plank

Perform each exercise for 30 seconds. Complete 3-5 rounds of each superset. Rest as needed, but as little as possible. Finish the workout with 5-10 “all-out” sprints. Rest 60 seconds between sprints.

#4. The upper body/climber’s bodyweight workout

1A. Single-arm Dead Hang
1B. Plank Toe Touch

2A. Knees-up Pull-up
2B. Plank Knee Tuck

3A. Static Pull-up
3B. Push-up

*4. Muscle-up

Complete 3-5 supersets per A/B grouping. Rest as needed, but as little as possible. Perform as many reps as possible of all exercises.Run/jog 2-3 miles before, after, or in between the exercises. * Perform 3 sets of muscle ups, based on abilities.

#5. The lower body/hiker’s bodyweight workout

1.Broad Jump
2. Squat Thrust
3. Star Jump
4. Bodyweight Squat

Perform each exercise for 20-30 seconds each. Complete 3,5,7, or 10 rounds . Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

#6. The lower body-upper body and abs split workout

1A. Incline Push Up x failure
1B. Squat Thrust x 30sec
1C. Pull Up x failure
1D. Bulgarian Split Squat x 10-12
1E. Bodyweight Squat x 30 sec
1F. Hanging Leg Raise x failure

Rest as needed. Repeat 3-5 rounds.

2A. Lying Leg Raise x failure
2B. Bench Crunch x failure
2C. Single-leg Sit & Stand x failure

Rest as needed. Repeat 3-5 rounds.

#7. The bodyweight+run fat loss combo workout

1. Run/jog 1-3 miles

Complete the following exercises as a circuit. Perform each exercise for 30-60 seconds. Rest 60-90 seconds. Repeat 3-5 rounds.

2A. Squat Thrust
2B. Bodyweight Squat
2C. Star Jump

Complete the following as quickly as possible.

3A. Pull ups x 25, 50, or 100
3B. Push ups x 50, 75, or 100

#8. The unconventional outdoor workout

1. Pull-up
2. Chin-up
3. Push-up
4. Single-arm plank
5. Hanging leg raise
6. Hanging leg hold
7A/7B. Swing/Squat thrust 5x30sec
8A/8B. Swing/Squat 5x30sec
9. Stair sprint x5-10

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

#9. The giant set bodyweight workout

1A. Incline push-up
1B. Decline push-up
1C. Mini-plyo push-up
1D. Squat

2A. Dip/Leg raise
2B. Dip bar L-sit hold
2C. Bench curl up

3A. Pull-up
3B. Inverted row
3C. Mountain climber

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

#10. The pull-up bar bodyweight workout

1A. Pull up
1B. Bulgarian split squat
1C. BW squat

Complete 10 reps of each exercise, then 9, then 8. Go all the way down to 1. Then work your way back up to 10 again. Rest as needed.

2A. Push up
2B. Squat
2C. Dip
2D. Single-arm plank
Complete as many reps as possible for each exercise. Rest as needed. Perform 5-10 rounds.

3.Hanging leg raise 3-5xAMAP

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