5 BODYWEIGHT EXERCISES THAT REALLY WORK!
We've all had that moment—a last-minute invite to a party, reunion, or weekend trip, and suddenly you're thinking, "I need to get in shape—fast!" If you're short on time but serious about results, this quick and effective daily bodyweight workout could be your solution. According to Leon Veal, a Level 3 certified personal trainer and Head of Nutrition and Innovation at Styrkr, the key to seeing results in just two weeks is intensity, consistency, and proper form.
This circuit-based workout targets multiple muscle groups and combines strength and conditioning. Leon recommends a 20- to 25-minute routine using a 40:20 work-to-rest ratio—that means 40 seconds of effort followed by 20 seconds of rest for each exercise. Complete 3 to 4 rounds of the full circuit.
“Form always comes first,” Leon says. “Focus on full range of motion and a deep stretch in every rep. You’re not racing the clock—the goal is controlled effort and gradual progression. That’s what keeps the body adapting and improving.”
The Workout: 5 Bodyweight Moves for Total-Body Toning
1. Bodyweight Squat to Calf Raise
Targets: Legs, calves, glutes
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest lifted.
Press through your heels to return to standing, then immediately lift your heels into a calf raise.
Pause at the top, then lower back down and repeat.
2. Push-Up to Shoulder Tap
Targets: Chest, triceps, shoulders, core
Start in a high plank position.
Lower your chest toward the floor in a push-up.
As you push back up, lift your right hand to tap your left shoulder.
Return to plank, then tap your right shoulder with your left hand. Repeat.
3. Glute Bridge March
Targets: Glutes, hamstrings, core
Lie on your back with knees bent and feet flat on the floor.
Press through your heels to lift your hips into a bridge.
At the top, lift one knee toward your chest. Lower it with control, then switch sides.
Continue alternating legs as if marching.
4. Reverse Lunge to Knee Drive
Targets: Quads, glutes, core
Stand tall, feet hip-width apart.
Step one foot back into a reverse lunge.
Push off your front foot to rise up, driving your back knee up toward your chest.
Pause, then return to the lunge and repeat. Alternate legs each round.
Tip: You can hold light dumbbells to increase the challenge.
5. Plank to Toe Tap
Targets: Core, shoulders, flexibility
Start in a high plank with your hands under your shoulders.
Reach your right hand back to tap your left foot or ankle.
Return to plank, then repeat on the other side.
Maintain a tight core and controlled movement throughout.
Final Tip:
Do this circuit daily for the next two weeks. Stay focused, push with purpose, and watch your body begin to transform—no equipment necessary.
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