This Bodyweight Workout Plan Will Tone Your Whole Body In Just 4 Weeks
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
Whether you’re new to fitness, have taken a break from working out, or just want a simple yet effective exercise program you can do anywhere, get back to basics with the Women’s Health+ 30-Day Bodyweight Challenge. Over the next four weeks, you’ll follow an alternating schedule of strength training and cardio sweat seshes—no equipment needed. The goal of this Women’s Health+ exclusive workout plan? To help you get stronger by mastering each move’s proper form rather than adding more sets, reps, and weight.
After all, “bodyweight movements are the foundation to being able to load heavier,” says Lauren Kanski, CPT, the creator of the Body & Bell program on the Ladder app and a WH advisor who created this plan. “Balance and stability with proper form is more important than how heavy our equipment is.” Plus, bodyweight exercises have major mental benefits because they allow you to strengthen your mind-body connection. “When we focus on components of the skill itself, the brain has to adapt” by learning something new, which will help you in the long-run, Kanski says.
Women's Health+ members, you get exclusive access to free PDFs of all of our fitness challenges. Head to WomensHealthMag.com/Challenges for more!
Each week, you'll do a different bodyweight workout consisting of 5 exercises. The plan shows how to do each move with proper form, and for how long or how many reps. This total-body training program alternates between 1 day of strength training for just under 20 minutes, then 1 day of low- or moderate-intensity, low-impact cardio lasting 30 to 45 minutes to let your joints and muscles recover while improving cardiovascular health. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!
The Workouts
Equipment: none
Time: 20 minutes or less
Instructions: Do each week's Women’s Health+ workout 3 times per week, alternating each one with a day of cardio. Perform 3 sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between each set. Then, continue on to the next move.
Week 1
Week 2
Week 3
Week 4
Want to access a PDF version of this challenge? Join our WH+ memberships program to access it below.
Why Bodyweight Workouts Are Effective
Mastering bodyweight movements is the key to lifting heavier, and getting even stronger, Kanski says. Once you nail a move and its proper form, you’ll be reaping the maximum amount of benefits, and preventing injuries that could happen if you do a move improperly. Of course, you’ll see mental benefits too: Each time you zero in on a move’s form from start to finish, you’ll strengthen your mind-body connection. This makes bodyweight workouts a great option for beginners, or anyone who’s taken a break from working out and wants to get back into a strength training routine.
With no weights required, what are you waiting for? Let's get started and get stronger with the Women’s Health+ 30-Day Bodyweight Challenge!
You Might Also Like
