The Best Body Weight Workouts For Men

Finding the best body weight workouts for men does not have to Body weight workouts for men
be difficult.

There’s really only a few basic body weight exercises that you can do and with a few good proven routines, you’ll be well on your way to the body of your dreams using just your body.

When it comes to your upper body, there’s a plethora of body weight exercises that you can do, the lower body on the other hand is very limited in terms of body weight exercises.

Sure, running, jogging, walking all help condition your legs, but you most likely won’t be putting on much muscle, if any.

We’ll go over upper body exercises and then lower body body weight exercises below, and then we’ll go over a good routine that you can implement right away.

The Best Body Weight Workouts For Men

 

The best body weight exercises for your upper body are:

1) Push Ups

Push ups are a fantastic exercise that targets multiple muscle groups; chest, shoulders, triceps and even your abs. The best thing about this exercise is that you don’t need any equipment whatsoever. You can drop down and give me 10 or 20 wherever you are.

2) Pull Ups

The pull up is another great body weight exercise that works out your back, biceps, forearms, and to a degree, your chest. For this exercise, you’ll need some type of bar that you can grab with your hands facing away from you. Start at the dead hang, where you’re just hanging on the bar and then pull up and slowly lower yourself to the starting position.

3) Chin Ups

Chin ups are just like pull ups except that instead of your hands facing away from you, your palms are facing you. So it’s basically an underhand grip with the pull up being an overhand grip. The chin up targets more of your biceps and to some people, more of your lats. The set up is the same as the pull ups, just rotate your hands so your palms are now facing you.

4) Dips

Dips are an amazing exercise that targets your shoulders, chest, triceps, and to a degree, your back. Some people have said that dips is THE king of upper body exercises. I don’t if I’d call it that, but it’s definitely a powerful exercise. To execute this exercise, you can simple find 2 chairs and put them back to back or use desks, anything that you can find that’s sturdy enough to hold up your weight. Place your hands on the items and start the movement with your hands straight and then slowly lower yourself and back up again.

Those are the top 4 upper body exercises that are actually worth its weight in gold and are designed to hit multiple muscle groups for the absolute best results. Any other body weight exercise just won’t give you that same intensity as the above 4 exercises.

Body Weight Workouts For Men – Lower Body

To workout your lower body, yes, you can jog, walk, run, but if you’re looking to add muscle, that’s not going to be enough. If you’re just looking to get a good workout and get some conditioning done, then those 3 exercises will do just fine.

However, for total body intensity, I highly recommend sprinting. You can use this with a form of high intensity interval training to get an amazing workout in a short amount of time.

Body Weight Squats

This is a very effective workout and you can actually increase the intensity by simply carrying something of weight. To execute this exercise, stand straight up, and slowly bend down with your butt sticking out as far as you can all the while keeping your knees before your toes – you don’t want your knees to go over your toes. Go down to about parallel with the floor and then rise up.

Body Weight Lunges

To execute this exercise, stand straight up and put one foot forward, stretching out as far as you can and then repeat with the next foot, this time stepping out in front of the other foot as far as you can.

Body Weight Jumps

If you can find boxes or something stable that’s elevated a few feet above the ground, then this will be an awesome exercise to perform.

Simply jump up on the elevated platform and jump back down. This will work your lower body and will help improve your strength. To add intensity, simply elevate the platform even more.

Those are the top 4 lower body workouts that I recommend based on intensity.

Body Weight Workouts For Men – Intense Routine

Here’s an intense routine that you can follow and complete in just about 15-20 minutes.

(1) Set of Push ups for 10 reps

With no rest go immediately to…

(1) Set of Pull ups for 10 reps

With no rest go immediately to…

(1) Set of Chin ups for 10 reps

With no rest go immediately to…

(1) Set of dips to failure (until you cant’ do any more reps)

Rest for about 30 – 60 seconds and then jump into…

(30) seconds of sprinting

With no rest go immediately to…

(1) Set of body weight squats for 10 reps

With no rest go immediately to …

(1) Set of body weight lunges for 10 reps

With no rest go immediately to…

(1) Set of body weight jumps for 5 reps.

REPEAT THIS FOR A TOTAL OF 3 SETS.

This will absolutely get your heart rate pumping and your muscles burning!

*Note: If you can’t do the given amount of reps, just do as many as you can and work your way up.

Try these body weight workouts for men and you’ll see dramatic results quickly.

Leave a Comment