That’s why I rounded up 10 of my best bodyweight exercises for beginners to get toned.
Many ask, “Coach Jarrod, can I rely on bodyweight exercises alone?”
My response: Absolutely!
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As you advance in fitness, there might be time to diversify with equipment or gym sessions.
But for now, you’re free to stick with bodyweight exercises.
Continue reading as I share my top 10 bodyweight exercises for beginners to get toned.
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These moves sculpt, define, and tone your body,building lean muscle massand boosting metabolism.
Keep reading to learn all about my 10 best bodyweight exercises for beginners to get toned.
Adding in the knee drive increases your intensity and intent for each rep.
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Stand tall with your feet hip-width apart.
Complete three rounds of 30 seconds of effort with 60 seconds of rest between sets.
Repeat for desired sets and reps, prioritizing form.
Perform three sets of 45 seconds with 60 seconds of rest between sets.
Prioritize proper form over the number of repetitions you perform!
Box Squat Jumps
Box squat jumps add an explosive lower-body exercise to your fitness arsenal.
They work great for sets and reps, intervals, or HIIT workouts.
Start in a hip-width stance with your toes slightly turned out to perform squat jumps.
Lower into a quarter squat position until your hips touch the box or bench.
Then, explosively jump upward, extending your hips and legs fully as you quickly reach your arms overhead.
Land softly, and immediately return to the squat position for the next repetition.
Complete three rounds of 30 seconds of effort with 60 seconds of rest between sets.
Rows engage your lats and other back muscles, such as the rhomboids.
Alternate between arms, focusing on stability and core activation throughout the exercise.
Perform three rounds of 30 seconds of effort with 60 seconds of rest between sets.
Marching Glute Bridges
Marching glute bridges are a potent exercise for sculpting a toned lower body.
Incorporating this exercise into your routine strengthens key muscle groups, enhances stability, and improves overall muscle definition.
Plus, the one-sided aspect of marching glute bridges significantly ramps up the intensity of this effective bodyweight exercise.
Ensure your knees and ankles align.
Keep your feet hip-width apart, and extend your arms fully with palms flat on the ground.
Squeeze your core and glutes, then drive your hips off the floor toward the ceiling.
Bring your right knee toward your chest while keeping your hips stable.
Lower your right foot with control, maintaining engagement in your core and glutes.
Then, repeat the movement on the left side to equal one repetition.
Complete three rounds of 45 seconds with 60 seconds of rest between sets.
The standard plank targets the rectus abdominis, while rotation engages the transverse abdominis.
Transitioning to a side plank fires up the obliques.
Starting in a plank position with your hands beneath your shoulders.
Maintain a tight core throughout, squeezing your abs as you rotate.
Return to the plank position, and repeat on the other side.
Perform three rounds of 30 to 45 seconds with 60 seconds of rest between sets.
Cross-body Mountain Climbers
Cross-body mountain climbers elevate your fat-burning capacity, offering a rigorous and effective workout.
Experiment with fast versions and slow rep variations to mix things up and increase the intensity!
Alternate legs in a smooth, controlled motion, maintaining a steady pace.
Complete three rounds of 20 to 30 seconds with 60 seconds of rest between sets.
Choose a space where you could comfortably perform two to three rapid shuffles in each direction.
Set your timer and get into a partial squat position.
Shuffle to the right with purposeful speed, then quickly change direction and shuffle back to the left.
Maintain continuous movement throughout the working interval to maximize the effectiveness of the exercise.
Adjust the duration and intensity based on your fitness level and goals.
Plus, burpees can be easily modified to suit different fitness levels, allowing for progression.
Begin by squatting down with your knees bent and your feet shoulder-width apart.
Perform a pushup, ensuring your back remains straight.
Next, jump your feet back to the starting position, standing and reaching your arms overhead.
Quickly leap into the air, returning to the squat position to initiate another repetition.
Perform three rounds of 30 to 45 seconds with 60 seconds of rest between sets.
