Before there were gyms, home equipment, and online programs, all you had was your body. Before personal trainers and machines, there was only your body. It doesn’t matter where you are and what you have or don’t have. Your gym is always with you.

Today we’re going back to basics with the benefits of bodyweight training. I know a lot of you can’t afford things like kettlebells and Bosu balls. And you know what? None of those things matter for two reasons. First is that what it all boils down to is the quality of your workout. It should challenge you. You should be pushed by it. If it were easy, there’d be no growth (inside and out). And second is that you can always improvise. No dumbbells? No big deal! With the right exercises and challenge, you can get the same results. It won’t be easy (nothing worth doing ever is), but trust me, even today, I still rely on the basics. While the new ZGYM is currently underway, I still manage to stick to my workouts and go back to the basics of bodyweight training. Just recently I got creative and did some exercise using only a cooler and bodyweight (check it out here). Still not convinced? Then check out these benefits!

You Can Train Anywhere

No need to haul a bunch of equipment with you. Just stop, drop, and go! I’ve trained throughout all of my travels. There’s never a situation or space that doesn’t inspire me to move my body! It can be the beach, a wall, a hotel room– even a bathroom! Even when I’m not at home, I still manage to sneak in a few sets of bodyweight exercises. It’s a nice pick-me-up! I always feel better even if it’s only a 5-minute challenge.

The opportunities to break a sweat are always there- if you know where to look. On a road trip? Train at the next pit-stop! At the park? Head over to the playground and show those kids how to do a real pull-up! Working at home? Take 5-15 minutes to work out (I do it all the time).

Zero Cost- No Equipment Needed!

Why break the bank when you can just exercise with only your bodyweight? Sure, I love my kettlebells and sliders, but never for a second would I take them over my bodyweight training! And the next part is the reason why.

Teaches You the Basics

Before heading over to the weights, you need to have a good foundation. Bodyweight training should be mastered first before adding in extra weight. First is that it’ll keep you safe from injury (many people overdo things and force their way into heavy weights; what a way to land in the hospital!). Second is that it teaches you the basics. Before you load anything on your body, you must first learn how to move. Take the squat.I know it’s tempting to look macho with the barbell and pretend you’re Arnold Schwarzenegger. But let’s be realistic. If you can’t even squat with good form or activate the right muscles, then why on earth would you go and add weight? Not only does that lead you open for energy, but it also keeps you from effectively training. You could only be doing partial reps or failing to engage the right muscles!

Adaptable- Beginner, Immediate, Advanced

Bodyweight training isn’t only for beginners. It’s very easy to adapt to all levels of fitness. Let’s use the squat again as an example. To start, you may need to use a chair if you’re a beginner. Then, when you reach a more intermediate level, you can squat without a chair. See if you can do it deeper, all the way to the ground and back up again. Great! Now, let’s amp things up. Can you do a pistol squat? Try that now and get back to me. You’ll see it was no joke! And if doing one was tough, imagine doing, say, thirty.  Or more.

Other exercises like push-upscan level up from beginner to advanced. Beginners usually start on their knees, intermediates lift their legs up and do it from a plank position, and then advanced can elevate their legs. For more challenge, you can add on to it, such as doing a clap at the top of each push-up. See where I’m going here?

Combines Cardio and Strength Training

With bodyweight training, you get the best of both worlds. It’s not just cardio. It’s strength training, too; using your bodyweight as resistance. Bodyweight training also works out multiple muscle groups. Why stick to isolation exercises like the leg press or tricep extensions when you can use your entire body (including your core!) with pull-ups, lunges, and dips? Combine strength-based movements with explosive plyometrics into a circuit, and you’ve got the ultimate deadly combo for incinerating fat while sculpting lean muscle! This is the secret behind the athlete’s physique. No dysfunctional bulk and isolation movements. If you want efficiency, then bodyweight is key.

It’s Fun!

By the way, I always fall back on bodyweight training because it’s just so much fun! Whenever I’m in a funk, I like to experiment with new ways to challenge myself. I’ll mix and match different combos and body groups and flex my “creative” muscles. The point is, you can never get bored with this type of training! There’s only so much you can do with weights (unless you’re willing to experiment and risk an injury), but with bodyweight, you’ve got an endless list of possibilities!

Get Started

Hey, you’ve made it! Have I inspired you to get started? If you don’t know where to begin, then say no more! The ZGYM has got you covered. Try any of the following series and get ready for some of the best workouts of your life! But just a heads up, if you’re used to weights, then be prepared for a serious butt-kicking! We don’t hold back in the ZGYM!

Bodyweight Beginner
Body Crush
15-Minute Fat Burn
12-Minute Body