Intense Body-Weight Exercises

If you want to train intensely, you can do so by only using the weight of your body. In this article we'll tell you how to do this.
Intense Body-Weight Exercises

Last update: 18 February, 2019

When it comes to intense training, you don’t necessarily need weights. In fact, it’s becoming more and more common to exercise using only the weight of your own body. That’s why we’ve made this list with the best and most intense body-weight exercises.

This type of training is very effective because it’s a combination of strength and resistance. Plus, you must keep in mind that functional training involves body movements similar to those you make during your daily activities. For this very reason, exercising can help you to improve your ability to carry out normal daily tasks and prevent injuries.

The fact that you don’t need any equipment to do body-weight exercises makes the workouts very short, but intense. Nonetheless, you don’t have to worry about not getting enough exercise. These exercises will transform your body and ensure that you get the best out of your training sessions.

Intense body-weight exercises

Here we have included some of the best body-weight exercises. We’re convinced that if you start doing them, you’ll see results in no time.

1. Push-ups

They’re ideal to strengthen your core. Push-ups allow you to develop strength and build muscle mass. It’s one of the most popular exercises that doesn’t require any equipment. The repetitions are easy to count, so it’s simple to track your progress.

Push-ups to lose weight.

In order to do push-ups, you must lie on the floor and support your body with the palms of your hands and the tips of your toes. Once you stretch your arms, make sure your back is straight and your whole body is aligned from head to heels. Then, hold the weight of your body as you flex your elbows to the sides. Consequently, your arms will support your weight.

2. Chin-ups

Chin-ups are one of the best body-weight exercises out there. Their goal is to make you stronger and give you control during the whole movement, which forces the smallest stabilizer muscles to work and strengthen. As with most strength and weight workouts, you must remember to focus on quality and not the number of repetitions.

In order to do one chin-up, start by standing up under a pull-up bar. Then, place both hands on it and hold your body so that your head can reach over the bar. It’s a very hard exercise to do; the weight of each person defines the degree of difficulty. 

“The glory is found in being happy and not winning here or winning there. The glory is enjoying practicing, enjoy every day, enjoying to work hard, trying to be a better player than before.”

-Rafael Nadal-

3. Tricep dips

This one is popular too. To do tricep dips, you must sit on the floor with your legs in front of you and your back against a bench or a box. Then, place your hands on the box behind you, with your fingers close to your body.

Now, stretch your arms up to slightly lift your legs from the floor. Bend the elbows back to lower your back without letting your glutes touch the floor. Remember, your heels must always touch the floor and your elbows must be behind your body at all times. If you want to step it up a notch, use another box to support your feet.

4. Squats

Finally, one of the essential body-weight exercises to strengthen your lower body. To do it, you must place your feet shoulder-width apart. Try to make sure your back is straight but relaxed, and put the weight of your body on your legs, hips, and knees while you squat down. 

Types of squats.

When you return to the start position, remember that your knees must be in line with your feet and they shouldn’t move inwards. The effort should hit your knees naturally. Y ou can use dumbbells if you want to make it a bit more intense.

Don’t forget, intense body-weight exercises are ideal to stay in shape and tone your body. As you may see, it’s not always necessary to train with weights in order to tone your muscles. Plus, there are many exercises and variations you can try. So, what are you waiting for? Add them to your workout routine today.


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.