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10 Greatest Bodyweight Exercises

October 17, 2014 2 min read

As seen on Strength Stack 52 - The Game of Fit!

One of the greatest things about getting fit is that we don't need to go to the gym or lift heavy artillery to do get to the level we want to get. Sure, you can lift heavy and be extremely sore the next day, or you can use your body to target the necessary muscles. Two-hour workouts are over, the best way to get toned and chiselled today is through HIIT strength training, and that's what bodyweight exercises are all about.

With the right exercises, you can mix both strength and cardio training in a 30 minute workout, which will not only burn more fat in your overall training, but also activate the fat burning process throughout the day. You see, HIIT bodyweight training works all your muscles while giving an extra pump to the heart, which in turn boosts the metabolism. On top of it all, bodyweight training increases your balance as you have to jump quickly on many repetitions. If you didn't have a good balance before getting into fitness, burpees and one-leg deadlifts will definitely fix that for you. The beauty of it though is that your whole body works together to keep you balanced, which is why every muscle in your body will be worked some way or another. If you lift weights for an hour, you will burn calories and increase muscle mass, sure, but you will not work your overall body.


If you do bicep curls, the only muscle that is worked is biceps. If you do a circuit of burpees, diamond push-ups and cross planks though, you work your whole body without even realizing it. With that short circuit of bodyweight exercises, you just targeted your core, legs, biceps, and triceps in not even five minutes. The secret is to repeat the exercises three or four times to really work the muscle to the point where you can feel it grow, because you really can!

Enough theory though, here are some awesome bodyweight exercises you can do at home. Click the picture to see how to perform the exercises. Courtesy of Sergeant Volkin, also known as the Volkinator! Michael was able to put together fun and fitness with his amazing card game known under the famous name of Strength Stack 52. The Volkinator believes that the best way to be fit is to have fun, which is why his fit card games have become famous worldwide with people losing inches with only a few minutes of training every day.

1. High Knee

Targets: Quads, Glutes, Cardio

2. Side Raise

Targets: Obliques, Core, Shoulders

3. Cross Plank

Targets: Biceps, Back, Shoulders, Core, Lower Abdomen

4. Single Leg Deadlift

Targets: Glutes, Quads

5. Switch Backs

Targets: Quads, Glutes, Calves, Cardio

6. Tuck Jump

Targets: Glutes, Cardio

7. Vertical Crunch

Targets: Lower Abdomen, Core

8. Jump Back Push Up

Targets: Shoulder, Biceps, Triceps, Back, Shoulders, Core, Cardio

9. Pike Up

Targets: Shoulder, Triceps, Shoulders, Back, Lower Abdomen

10. Dragon Walk

Targets: Core, Biceps, Triceps, Back, Shoulders, Calves, Quads   To find out other great bodyweight exercises, check out Sergeant Volkin's Infographic!

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