Bodyweight Movements… These are, as the name implies, movements that use your own bodyweight to build strength, flexibility and, if used correctly and in line with a healthy diet, control weight. After explaining the pros and cons of using bodyweight movements in a weight management program, I’m going to give you a quick ten minute workout that you won’t be able to avoid!

So why are these types of moves becoming so popular? Well, for starters, you can make them anywhere. You don’t need any specialized equipment, you can do it at any time of the day, you don’t need to join a gym, and they are actually very effective. They are great for improving balance, since most movements involve using your core and other muscles important for balance, to maintain good form (how well you complete the movement) during the exercises. Despite what some may believe, there are many different moves, which means you can keep your routine fresh. You can make the movements more difficult by adding weight to your movements, or you can simply add more repetitions. Completing a movement slowly and concentrating on form means you’ll really focus on all the muscles in that group, something you can’t do with using weights in a gym, especially if you use machines. Let’s not forget that bodyweight movements are free!

The downside of that is that due to the use of your own body weight movements, you never get anywhere near the intensity and strength levels that you would if you were using free weights. However, as part of a weight management program, this is pretty much irrelevant. The fact that you’re adding a strength and conditioning training element to a routine that’s primarily about losing weight means you’re adding variety so your body uses its fat stores for fuel. Part of the key to using exercise for weight loss is to keep your body guessing, without allowing your body to get used to your routine.

Something I like about bodyweight movements is the fact that they don’t necessarily increase size, at least not in the same way that free weights do. Of course, if your goal is to get bigger, you should use free weights and if you use bodyweight movements, modify them to be more difficult, adding weight, etc. However, if you are looking to lose weight, or in my case a cyclist, you probably don’t want to add size, this is where training using your own body weight is so advantageous; You can build strength without the size.

So a ten minute workout, which is simple and can be done anywhere; remember to warm up before:

Push-ups – Full or kneeling (2 sets of 15/20)

Plank – Lie with body in pushup position but on forearms (hold for 60 seconds)

Abdominals: normal or with the knees up or with the arms extended (2 series of 15/20)

Wide squats: like a squat but with your feet wider than your shoulders (2 sets of 15/20)

Mountain Climber – In a pushup position, bring your knee toward your head (2 sets of 15)

Side plank: as with the plank, but with one arm on the floor and the body to the side (hold for 45 seconds, each side)

Reverse Pushups – Like a pushup but with legs straight and body upright (2 Sets of 15)

There are many mods to these moves, so check the internet if you want to make them easier, harder, or want a demo. Complete this workout three to five times per week, depending on your other commitments and exercise levels. The above workout should take around 10 minutes. For maximum effect, do it before breakfast, that way you will burn any leftover food in your stomach forcing your body to burn its fat stores for fuel. You will also prepare yourself for a great day; You will feel great after a healthy breakfast! Once you get good at this workout, switch it up: your body will get used to this workout after about 8 weeks, reducing the effectiveness of the movements.