If you are one of the fitness enthusiasts who love exercising with your own body, and your aim is to get ripped and shredded, then this content is for you. In this article, I’m going to share a 4-week bodyweight workout plan that will help you get ripped. Moreover, I have also included a PDF of a bodyweight workout routine to get ripped that you can use at home.
You don’t need any equipment to do the exercises mentioned in the workout program. But if you want to add weights to the exercises, you can do it.
Is a bodyweight workout effective?
Yes, bodyweight exercises are effective for all fitness levels. According to several studies, bodyweight workouts have a positive impact on all physical fitness elements such as body mass, muscle mass, and the percentage of body fat. They also help you improve overall strength endurance, flexibility, and aerobic capacity.
5 reasons why you should start doing bodyweight exercises Today
- Bodyweight exercises can be done anywhere in a small space such as at the home, gym, on the street, or the ground.
- They don’t require any equipment. With your own weight of the body, you can do plentiful of exercises. All they need is your mindset, willingness to challenge yourself, and a positive mindset.
- Bodyweight workouts improve strength, build muscles, and help you develop a better posture.
- You’ll save the gym subscription fee and commute timing.
- Bodyweight exercises have several variations to perform. For example, below I’ve listed more than fifty exercises that you can do at home with your body weight.
List Of Body Weight Exercises To help you Get Ripped
It’s good to have a list of all bodyweight exercises for every body part in one place. And, for your convenience, I’ve compiled a list of different muscle group exercises into one article before sharing the bodyweight workout plan.
Below you can see all exercises from the chest, shoulder, arms to back, core, and leg. I hope these exercises will also help you while making your own home workout routine of bodyweight workouts.
Useful Links
- Bodyweight Hamstring Exercises To Do At Home
- The 15 Best Bodyweight Back Workouts At Home
- 7 Bodyweight Exercises For Shoulders
- The 10 Best Bodyweight Exercises For Arms
- Full Bodyweight Workout For Beginners At Home
Chest
- Regular Push up
- Wall Push-ups
- Slow Motion Push-Up
- Wide Push up
- Incline Press-up
- Decline Press-up
- Dip
- Close-grip pushup
- Archer pushup
Shoulder
- Feet Elevated Pushup
- Shoulder Shrug
- Pike Pushups
- Wall Handstand Push up
- Plank To Push Up
- Push-Back Push-Ups
Triceps
- Triangle Push up
- Kneeling Diamond Push-ups
- Chair Dips
- Forearm Triceps Extension
- Decline Diamond Pushup
- Narrow Inclined Bench Push-up
- Tricep Bar Dips
Biceps
- Bicep Leg Curl
- Towel Curl
- Chin-up
- Dive-bomber Push up
- Modified Side plank
- Towel Hammer Curl
- Reverse Push-Ups
Back
- Pullup
- Pull Up Superman
- Body-weight Bent Over Row
- Inverted row
- I-Y-T Raise
- Push-up to Renegade Row
- Overhead Pull Down
- W Superman
- Towel Pull inside
- Locust Pose
- Bird dog facing pose
- Aquaman exercise
Core
- High Plank
- Crunches
- Reverse Crunches
- Side plank
- Mountain Climbers
- Toe Touching
- Heel touch crunches
- Russian twist
- Leg raises
- Flutter Kicks
- Knee to inside elbow plank
- Knee to outside elbow plank
- Hanging Leg Raises
Forearm and Wrist
- Forearm Plank
- Palm Pulses
- Side-to-Side Wrist Stretch
- Rear Facing Wrist Stretch (Palms down)
- Rear Facing Wrist Stretch (Palms Up)
Hamstring
- Standing Leg Curl
- Slide Leg Exercise
- Nordic hamstring curl
- Hamstring Bridge
- Single-Leg Romanian Deadlift
Quadriceps
- Regular Squat
- Walking Lunges
- Bulgarian Split Squat
- Split Squat
- Lateral Lunge
- Box Jump
- Squat Hold
- Squat jump
- Reverse lunge
- Sumo Squat
Glutes
- Glutes Bridges
- Reverse leg lift
- Leg kickbacks
- Plié squat
- Squat jack
- Hips off plank
- Squat pulses
Calves
- Calf Raises
- SIngle-leg calf raise
- Double Leg heel raises
- Lunge Pulses
Bodyweight Cardio Exercises
- Jumping Jacks
- High Knees
- Mountain Climbing
- Treadmill Run
- Jumping Rope
- Burpees
- Squat Thrust
- Shoulder Tap
Content of the Bodyweight Workout Routine
Duration | 60-90 minutes |
No of exercises to do per day | 12 |
Difficulty | Beginner to Intermediate |
Physical Fitness Level | Suitable For All Fitness Levels Such as Beginners (Male or Female) and Intermediate |
Goal/Purpose | To Get Ripped, Increase Mass and Strength |
Total days of training in a week | 4 (For example; Monday, Tuesday, Wednesday, and Friday) |
Program Duration | 90-Days or 3 months or 12 Weeks (4 weeks are included in this article) |
Bodyweight workout plan to get ripped- Week 1
Day 1
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Jumping Jacks | AMRAP in 15 seconds | 2 | 30 seconds | Full body |
2 | High Knees | AMRAP in 15seconds | 2 | 20 seconds | Lower body |
3 | Walking Lunges | 10 | 2 | 60 seconds | Quads, Hamstring |
4 | Regular Squat | 15-20 | 3 | 60 seconds | Quads |
5 | Standing Leg Curl | 15-20 | 3 | 60 seconds | Hamstring |
6 | Glutes Bridges | 10 | 2 | 60 seconds | Gluteus, Lower Back |
7 | Single-Leg Calf Raises | 20 | 3 | 60 seconds | Calves |
8 | Regular Push up | 20-30 | 3 | 60-90 seconds | Chest |
9 | Wide Push up | 20-30 | 2 | 60-90 seconds | Chest |
10 | Incline Press-up | 20-30 | 2 | 60-90 seconds | Chest |
11 | Plank | As long as you can hold | 2 | 60 seconds | Core |
12 | Lying Leg Raises | 10 | 2 | 30 seconds | Abs |
Day 2
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Squat jump | 15 | 2 | 30 seconds | Lower Body |
2 | Box Jump | 15 | 2 | 60 seconds | Lower Body |
3 | Decline Press-up | 15 | 3 | 60 seconds | Shoulder, Chest |
4 | Pike Pushups | 10 | 3 | 60 seconds | Shoulders, Triceps, Biceps |
5 | Plank To Push Up | 15 | 2 | 60 seconds | Chest, Shoulder |
6 | Bodyweight Shoulder Shrug | 10 | 2 | 30 seconds | Shoulder |
7 | Triangle Push up | 10 | 3 | 60 seconds | Triceps, Chest |
8 | Incline Narrow Push-up | 10 | 3 | 60 seconds | Triceps, Chest |
9 | Chair Dips | 10 | 3 | 60 seconds | Triceps |
10 | Plank | As long as you can hold | 2 | 60 seconds | Abs |
11 | Side plank | As long as you can hold | 2 | 30 seconds | Obliques |
12 | Russian twist | AMRAP | 2 | 30 seconds | Obliques |
Day 3
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Mountain Climbers | AMRAP in 30 seconds | 2 | 30 seconds | Full body |
2 | Burpees | AMRAP in 30 seconds | 2 | 60 seconds | Full body |
3 | Pullup or Pullup Superman | 6 or 15 | 3 | 60 seconds | Back |
4 | Inverted row (using table) | 15 | 2 | 60 seconds | Back, Biceps |
5 | Push-up to Renegade Row | 10 | 2 | 60 seconds | Upper Body |
6 | I-Y-T Raise | 15 | 3 | 60 seconds | Back |
7 | Towel Pull inside | 15 | 3 | 60 seconds | Back |
8 | Aquaman exercise | 10 | 2 | 60 seconds | Lower Back |
9 | Bicep Leg Curl | 15 | 3 | 60 seconds | Biceps |
10 | Towel Curl | 15 | 3 | 60 seconds | Biceps |
11 | Dive-bomber Push up | 15 | 2 | 60 seconds | Biceps |
12 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Core |
Day 5
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | High Knees | AMRAP in 30 seconds | 1 | 30 seconds | Full body |
2 | Squat jump | 10 | 1 | 30 seconds | Lower Body |
3 | Incline Press-up | 15 | 2 | 60 seconds | Chest |
4 | Wide Push up | 12 | 2 | 60 seconds | Chest |
5 | Pike Pushups | 12 | 2 | 60 seconds | Shoulder |
6 | Triangle Push up | 10 | 2 | 60 seconds | Triceps |
7 | Chair Dips | 10 | 3 | 60 seconds | Triceps |
8 | I-Y-T Raise | 20 | 2 | 60 seconds | Back |
9 | Towel Pull inside | 20 | 2 | 60 seconds | Back |
10 | Body-weight Bent Over Row | 15 | 2 | 60 seconds | Back |
11 | Bird dog facing pose | 20 seconds | 2 | 40 seconds | Lower back |
12 | Locust Pose | 20 seconds | 2 | 40 seconds | Lower back |
Bodyweight Workout Routine To Get Ripped- Week 2
Day 1
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Mountain Climbers | AMRAP in 30 seconds | 2 | 30 seconds | Full body |
2 | Burpees | AMRAP in 30 seconds | 2 | 60 seconds | Full body |
3 | Pullup | 5-10 | 3 | 60 seconds | Back |
4 | Plank To Push Up | 10 | 2 | 60 seconds | Chest, Shoulders |
5 | Push-up to Renegade Row | 10 | 2 | 60 seconds | Upper Body |
6 | I-Y-T Raise | 15 | 3 | 60 seconds | Back |
7 | Towel Pull inside | 15 | 3 | 60 seconds | Back |
8 | Inverted row | 15 | 2 | 60 seconds | Back |
9 | Bicep Leg Curl | 15 | 3 | 60 seconds | Biceps |
10 | Towel Curl | 15 | 3 | 60 seconds | Biceps |
11 | Dive-bomber Push up | 15 | 2 | 60 seconds | Biceps |
12 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Core |
Day 2
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Squat jump | AMRAP in 20 seconds | 2 | 40 seconds | Lower body |
2 | Walking Lunges | 10 | 2 | 60 seconds | Lower body |
3 | Squat Hold | 10 | 2 | 60 seconds | Quads, gluteus |
4 | Box Jump | 10-12 | 3 | 60 seconds | Quads |
5 | Slide Leg Exercise | 15 | 3 | 60 seconds | Hamstring |
6 | Hamstring Bridge | 12 | 3 | 60 seconds | Hamstring, Gluteus, Lower Back |
7 | Single-Leg Romanian Deadlift | 10 | 3 | 60 seconds | Hamstring, Gluteus |
8 | Double Leg heel raises | 10-15 | 3 | 60 seconds | Calves |
9 | Lunge Pulses | 10-15 | 3 | 60 seconds | Calves |
10 | Crunches | As many as possible in 30 seconds | 2 | 45 seconds | Abs |
11 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Core, forearms |
12 | Lying Leg Raises | 10 | 2 | 30 seconds | Abs |
Day 3
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Mountain Climbers | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
2 | Burpees | 10 | 3 | 60 seconds | Full body |
3 | Incline Press-up | 15 | 3 | 60 seconds | Shoulder, Chest |
4 | Decline Press-up | 15 | 3 | 60 seconds | Chest ,Shoulders, Triceps, Biceps |
5 | Slow Motion Push-Up | 10 | 2 | 60 seconds | Chest |
6 | Triangle Push up | 10 | 3 | 60 seconds | Chest , Triceps |
7 | Forearm Triceps Extension | 10 | 2 | 60 seconds | Triceps |
8 | Chair Dips | 10 | 3 | 60 seconds | Triceps |
9 | Narrow Inclined Bench Push-up | 10 | 2 | 60 seconds | Triceps, Upper Chest |
10 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Abs, forearms |
11 | Side plank | As long as you can hold | 2 | 30 seconds | Obliques, forearms |
12 | Russian twist | AMRAP | 2 | 30 seconds | Obliques |
Day 5
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Squat Thrust | 10 | 2 | 30 seconds | Lower Body |
2 | Split Squat | 10 | 2 | 60 seconds | Quads |
3 | Bulgarian Split Squat | 10 | 2 | 60 seconds | Quads, hamstrings, Gluteus |
4 | Pike Pushups | 10 | 3 | 60 seconds | Shoulders, Triceps, Biceps |
5 | Plank To Push Up | 15 | 2 | 60 seconds | Shoulder |
6 | Bodyweight Shoulder Shrug | 10 | 2 | 30 seconds | Shoulder |
7 | Wall Handstand Push up | 10 | 3 | 60 seconds | Shoulder, Arms |
8 | Shoulder Tap | 10 | 2 | 60 seconds | Shoulder, arms |
9 | Rear Facing Wrist Stretch (Palms down) | 10-15 seconds | 2 | 30 seconds | Wrist |
10 | Rear Facing Wrist Stretch (Palms Up) | 10-15 seconds | 2 | 30 seconds | Wrist |
11 | Knee to inside elbow plank | AMRAP | 2 | 45 seconds | Core |
12 | Knee to outside elbow plank | AMRAP | 2 | 45 seconds | Core |
Bodyweight Workout Plan To Get Ripped- Week 3
Day 1
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Jumping Jacks | AMRAP in 30 seconds | 2 | 30 seconds | Full body |
2 | Burpees | AMRAP in 30 seconds | 2 | 60 seconds | Full body |
3 | Box Jump | 10-15 | 3 | 60 seconds | Quads |
4 | Lateral Lunge | 10 | 3 | 60 seconds | Quads, Hamstrings |
5 | W Superman | 15 | 3 | 60 seconds | Back |
6 | Bird dog facing pose | 15 seconds hold each side | 3 | 30 seconds | Back, Lower back |
7 | Towel Pull inside | 15 | 3 | 60 seconds | Back |
8 | Inverted row | 15 | 2 | 60 seconds | Back |
9 | Bicep Leg Curl | 15 | 3 | 60 seconds | Biceps |
10 | Towel Curl | 15 | 3 | 60 seconds | Biceps |
11 | Dive-bomber Push up | 15 | 2 | 60 seconds | Biceps |
12 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Core |
Day 2
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Mountain Climbers | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
2 | Burpees | 10 | 3 | 60 seconds | Full body |
3 | Incline Pushup | 15 | 2 | 60 seconds | Chest |
4 | Wide Push up | 15 | 2 | 60 seconds | Chest |
5 | Slow Motion Push-Up | 10 | 2 | 60 seconds | Chest |
6 | Archer pushup | 10 | 2 | 60 seconds | Chest |
7 | Forearm Triceps Extension | 10 | 2 | 60 seconds | Triceps |
8 | Chair Dips | 10 | 3 | 60 seconds | Triceps |
9 | Narrow Inclined Bench Push-up | 10 | 2 | 60 seconds | Triceps, Upper Chest |
10 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Abs, forearms |
11 | Side plank | As long as you can hold | 2 | 30 seconds | Obliques, forearms |
12 | Russian twist | AMRAP | 2 | 30 seconds | Obliques |
Day 3
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Split Squat | AMRAP in 20 seconds | 2 | 40 seconds | Lower body |
2 | Bulgarian Split Squat | 10 | 2 | 60 seconds | Lower body |
3 | Sumo Squat | 15 | 2 | 60 seconds | Quad, Hamstring, Glutes |
4 | Standing Leg Curl | 15 | 2 | 60 seconds | Hamstring |
5 | Glutes Brigdes | 15 | 2 | 60 seconds | Glutes |
6 | Single Leg Hamstring Bridge | 12 | 2 | 60 seconds | Hamstring, Gluteus, Lower Back |
7 | Single-Leg Romanian Deadlift | 10 | 2 | 60 seconds | Hamstring, Gluteus |
8 | Calf Raises | 10-15 | 3 | 60 seconds | Calves |
9 | Lying Leg Raises | 10 | 2 | 60 seconds | Abs |
10 | Crunches | As many as possible in 20 seconds | 2 | 40seconds | Abs |
11 | Forearm Plank | As long as you can hold | 2 | 30 seconds | Core, forearms |
12 | Side Plank | As long as you can hold | 2 | 30 seconds | Oblique |
Day 5
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Jumping Jacks | As many as possible in 20 seconds | 2 | 40 seconds | Full body |
2 | High Knees | As many as possible in 20 seconds | 2 | 40 seconds | Full body |
3 | Burpess | 10 | 3 | 60 seconds | Full body |
4 | Pike Pushups | 10 | 3 | 60 seconds | Shoulders, Triceps, Biceps |
5 | Plank To Push Up | 15 | 2 | 60 seconds | Chest, Shoulder |
6 | Bodyweight Shoulder Shrug | 10 | 2 | 30 seconds | Shoulder |
7 | Shoulder Tap | 10 | 2 | 60 seconds | Arms, Shoulder |
8 | Shoulder Shrug | 15 | 2 | 30seconds | Shoulder |
9 | Push-Back Push-Ups | 10 | 2 | 60 seconds | Shoulders, Chest |
10 | Reverse Crunches | AMRAP in 20 seconds | 2 | 40seconds | Abs |
11 | Flutter Kicks | AMRAP in 20 seconds | 2 | 40seconds | Abs |
12 | Russian twist | AMRAP in 20 seconds | 2 | 40seconds | Obliques |
Bodyweight Workout Routine To Get Ripped- Week 4
Day 1
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Jumping Jacks | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
2 | Mountain Climbing | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
3 | High Knees | AMRAP in 20 seconds | 3 | 40 seconds | Full body |
4 | Pullup or Pullup Superman | 6 or 15 | 3 | 60 seconds | Back |
5 | W Superman | 15 | 3 | 60 seconds | Back |
6 | Bird dog facing pose | 15 seconds hold each side | 3 | 30 seconds | Back, Lower back |
7 | Towel Pull inside | 15 | 3 | 60 seconds | Back |
8 | Inverted row | 15 | 2 | 60 seconds | Back |
9 | Bicep Leg Curl | 15 | 3 | 60 seconds | Biceps |
10 | Towel Curl | 15 | 3 | 60 seconds | Biceps |
11 | Dive-bomber Push up | 15 | 2 | 60 seconds | Biceps |
12 | Towel Hammer Curl | 10 | 3 | 60 seconds | Biceps |
Day 2
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Squat Thrust | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
2 | Mountain Climbing | AMRAP in 20 seconds | 2 | 40 seconds | Full body |
3 | Incline Pushup | 10 | 2 | 60 seconds | Chest |
4 | Regular Push up | 10 | 2 | 60 seconds | Chest |
5 | Decline Press-up | 10 | 2 | 60 seconds | Chest |
6 | Triangle Push up | 10 | 2 | 60 seconds | Triceps |
7 | Forearm Triceps Extension | 10 | 2 | 60 seconds | Triceps |
8 | Rear Facing Wrist Stretch (Palms down) | 10 | 3 | 60 seconds | Wrist |
9 | Rear Facing Wrist Stretch (Palms Up) | 10 | 2 | 60 seconds | Wrist |
10 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Abs, forearms |
11 | Side plank | As long as you can hold | 2 | 30 seconds | Obliques, forearms |
12 | Russian twist | AMRAP | 2 | 30 seconds | Obliques |
Day 3
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Box Jump | AMRAP in 20 seconds | 2 | 40 seconds | Lower body |
2 | Walking Lunges | 10 | 2 | 60 seconds | Lower body |
3 | Squat Hold | 10 | 2 | 60 seconds | Quads, gluteus |
4 | Sumo Squat | 12 | 2 | 60 seconds | Hamstring, Gluteus, Lower Back |
5 | Slide Leg Exercise | 15 | 3 | 60 seconds | Hamstring |
6 | Hamstring Bridge | 12 | 3 | 60 seconds | Hamstring, Gluteus, Lower Back |
7 | Single-Leg Romanian Deadlift | 10 | 3 | 60 seconds | Hamstring, Gluteus |
8 | Double Leg heel raises | 10-15 | 3 | 60 seconds | Calves |
9 | Lunge Pulses | 10-15 | 3 | 60 seconds | Calves |
10 | Crunches | As many as possible in 30 seconds | 2 | 45 seconds | Abs |
11 | Forearm Plank | As long as you can hold | 2 | 60 seconds | Core, forearms |
12 | Lying Leg Raises | 10 | 2 | 30 seconds | Abs |
Day 5
Num. of Exercise | Exercise | Reps | Sets | Rest Between Set | Muscle Worked |
---|---|---|---|---|---|
1 | Jumping Jacks | As many as possible in 20 seconds | 2 | 40 seconds | Full body |
2 | Burpess | 10 | 2 | 60 seconds | Full body |
3 | Feet Elevated Pushup | 10 | 2 | 60 seconds | Shoulders, Triceps, Biceps |
4 | Pike Pushups | 10 | 2 | 60 seconds | Shoulders, Triceps, Biceps |
5 | Plank To Push Up | 15 | 2 | 60 seconds | Chest, Shoulder |
6 | Bodyweight Shoulder Shrug | 10 | 2 | 30 seconds | Shoulder |
7 | Shoulder Tap | 10 | 2 | 60 seconds | Arms, Shoulder |
8 | Shoulder Shrug | 15 | 2 | 30seconds | Shoulder |
9 | Push-Back Push-Ups | 10 | 2 | 60 seconds | Shoulders, Chest |
10 | Reverse Crunches | AMRAP in 20 seconds | 2 | 40seconds | Abs |
11 | Toe Touch Crunches | AMRAP in 20 seconds | 2 | 40seconds | Abs |
12 | Knee to outside elbow plank | AMRAP in 20 seconds | 2 | 40seconds | Obliques |
The above routine or plan is just an example. You can try mixing different exercises on different days. I’ve listed more than 50 bodyweight exercises that can help you design a better and effective workout routine according to your fitness level.
One routine doesn’t work for everyone, because everyone’s body responds in a different way. So, it will be better if you make your own workout plan. But, if you find it difficult to design it, you can contact me using the contact form, and I’ll surely help you as much as I can.
Download Bodyweight workout plan to get ripped PDF
Can you get ripped with just bodyweight exercises?
Yes, it’s possible to get ripped with just bodyweight exercises. Here are two reasons why; 1) If you’re overweight, High-intensity bodyweight exercises burn more calories than weight training and help you reduce body fat percentage (if you follow a calorie deficit lifestyle). 2) If you’re lean, bodyweight workouts help you build muscles and gain mass that will help you get ripped (if you eat a good amount of proteins and a balanced diet).
How Long Does it Take Time to Get Ripped?
It depends on several factors such as your hormones like how your body responds to what you do and eat, the level of your testosterone and human growth hormone, selection of exercises and foods, etc. However, in general, it takes a minimum of 3 months for your body to start getting ripped.
Also read: How Long Does It Take To Build Noticeable Muscle?
How can I get ripped in 30 days?
If you want to get ripped in 30 days, you can try the following things:
- Be consistent with your workout
- Increase workout intensity, timing, and train 6 days a week.
- Include more proteins in your diet and decrease the amount of fat. If you’re overweight, stay in the calorie deficit and if you’re lean, stay in the calorie surplus.
- Add resistance exercises to your workout routine, such as weight training.
- Sleep 7 to 8 hours so your muscles get proper rest.
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Hello,
Just looked at this plan and it caught my attention. I noticed the plan shows the first for weeks of 12. Are there more exercises after week 4 or would I repeat them until the 12 weeks are complete?
Thank you for any information you can provide.
Hi Mira
Yes, repeat the program until 12 weeks.
Repetitions help develop strength, endurance, and muscles.