The Benefits of Bodyweight Exercises for Weight Loss

When it comes to losing weight, many people focus solely on cardio exercises and overlook the role of strength training. However, incorporating bodyweight exercises into your routine can be extremely beneficial for weight loss. Not only do they help you build muscle and improve your overall fitness level, but they can also increase your metabolism and help you burn more calories throughout the day.

  1. Calorie Burn: Bodyweight exercises can be highly effective in burning calories, which is essential for weight loss. These exercises engage multiple muscle groups and elevate your heart rate, resulting in increased energy expenditure during and after the workout.
  2. Muscle Development: Bodyweight exercises help build and tone muscles, which can increase your metabolic rate. As you gain more muscle mass, your body burns more calories at rest, supporting weight loss efforts.
  3. Full-Body Engagement: Many bodyweight exercises, such as squats, push-ups, and burpees, engage multiple muscle groups simultaneously, providing a full-body workout. This improves overall strength, endurance, and functional fitness.
  4. Core Strengthening: Bodyweight exercises often target the core muscles, including the abdominal, back, and hip muscles. A strong core improves posture, stability, and balance, and can help prevent injuries during other physical activities.
  5. Flexibility and Range of Motion: Bodyweight exercises often incorporate movements that require flexibility and a wide range of motion. Regular practice can improve flexibility, mobility, and joint health, enabling you to move more efficiently during workouts and daily activities.
  6. Minimal Injury Risk: Bodyweight exercises generally have a lower risk of injury compared to exercises involving heavy weights or machines. They allow you to use your own body as resistance, reducing the risk of accidents or strain caused by external weights.
  7. Mental and Emotional Well-being: Regular exercise, including bodyweight exercises, releases endorphins, which can boost mood, reduce stress, and improve overall mental well-being. It can also enhance self-confidence and body image, promoting a positive mindset during your weight loss journey.

How Bodyweight Exercises Help with Weight Loss

Bodyweight exercises, such as push-ups, squats, and lunges, can help you build lean muscle mass, which can increase your metabolism and help you burn more calories even when you’re at rest. In fact, one pound of muscle burns about 6 calories per day at rest, while one pound of fat only burns about 2 calories per day at rest. By building more muscle through bodyweight exercises, you can increase your metabolism and burn more calories throughout the day, helping you reach your weight loss goals more quickly.


How to lose weight by walking every day?

If you want to lose weight, you need to start regular physical activity. It doesn’t have to be very complicated, as you will achieve weight loss even if you walk regularly. Daily walks (e.g. with Nordic walking sticks) strengthen muscles and joints, improve the body’s fitness and condition. They also release endorphins, increasing feelings of happiness and satisfaction with life. If you want to reduce excess body fat, it is worth simply getting out of the house! Training three times a week will already have the desired effect.

Losing weight through walking – the biggest advantages

To really improve your health and lose weight, regularity is essential. Spurts and intense workouts once a week will not help much, apart from the fact that you will have to treat painful soreness. The biggest plus of walking is that it doesn’t present itself as exercise. It is easy to spend a day on your feet without even noticing how much energy you are losing.

To start walking you only need to make a few changes to your daily life. E.g. get off two stops earlier on the way to work, give up the car when going to the shops, take a longer route when walking the dog and introduce a ritual in the form of an evening walk in the neighbourhood. In theory – nothing difficult.

The question is how long you need to walk for to actually lose weight, assuming you are consuming the right amount of calories (one that does not cause you to gain or lose weight and keeps your body weight constant).

Advantages of regular walks

Regular walking at a moderate pace on flat terrain is preferable to suddenly throwing yourself into sharp and intense interval training. The weight loss from walking will not be visible immediately, but will gradually occur. In addition, walking also has other benefits:

  • they reduce fatigue
  • increase energy
  • relieves stress
  • Strengthens muscles
  • Improves fitness
  • Strengthens the cardiovascular system
  • Improves good posture
  • Improves the metabolism
  • Improves fat burning

How Much Should a 200 Pound Person Walk to Lose Weight?

In addition to bodyweight exercises, walking is also a great way to lose weight. But how much walking is necessary to see results? According to the American Council on Exercise, a person who weighs 200 pounds can burn approximately 100 calories per mile walked. Therefore, in order to lose one pound of body weight per week through walking alone, a person would need to walk around 35 miles per week, or approximately 5 miles per day.

Incorporating Bodyweight Exercises into Your Routine

If you’re interested in incorporating bodyweight exercises into your routine, there are a few things you should keep in mind. First, make sure you’re performing the exercises correctly to avoid injury. Second, start with basic exercises and gradually increase the difficulty as you get stronger. Finally, be consistent with your workouts and aim to do them at least 2-3 times per week.

Example Bodyweight Exercise Routine

Here is an example bodyweight exercise routine that you can do at home:


Exercise Reps Sets
Push-ups 10 3
Squats 10 3
Lunges 10 per leg 3
Plank 30 seconds 3
Mountain climbers 30 seconds 3

The Bottom Line

In conclusion, bodyweight exercises and walking can both be effective strategies for weight loss. By incorporating strength training into your routine, you can build muscle, increase your metabolism, and burn more calories throughout the day. And by walking regularly, you can burn additional calories and improve your overall health. So if you’re looking to lose weight, consider adding these strategies to your routine and watch the pounds melt away.