Body weight training is a great way to improve strength, increase cardiovascular fitness and burn fat. fitness.
The benefits of body weight training include:
Results. Bodyweight exercises get results partly because they often involve compound movements (meaning numerous joints and muscles are engaged in each move). Compound exercises such as push-ups, lunges, and chin-ups have been shown to be extremely effective for strength gains and performance improvements. The results from bodyweight training are amplified even more because of the core strength they develop (see #5 above). And research shows improved core strength gained through bodyweight training translates into improved strength gains throughout the entire body
Combines cardiovascular training with strength. Which means you can keep your heart rate up while also building strength. This is more time efficient as well as time efficient and more fun!
Body weight training burns fat fast. A body weight circuit will challenge more muscle fibers which in turn raises the metabolism while also toning the body in it's entirety.
Improved core strength. Your core is more than just you classic six pack. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance .
Increased flexibility. Bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury.
Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance.
Injury prevention. Bodyweight exercises are generally quite safe for any exerciser regardless of experience, age, or fitness level. Many simple bodyweight movements can actually be an effective option for rehabilitation, even for those with significant impairments .