If you want to build up strength and balance without putting much stress on your muscles, you can do the isometric workout. It is a form of training that helps you improve balance, strength, and flexibility at home with no equipment. In this article, I’ve shared a full-body isometric workout routine (with PDF) that you can download to incorporate into your daily schedule.
Unlike HIIT and weight training, isometric exercises are low impact and require more balance than strength.
To perform an isometric workout, you’ll have to stay in a stable position for the suggested time without lengthening or shortening the muscle.
The plank is the best example of an isometric exercise.
Benefits Isometric Exercises
There are myriad benefits of isometric training that’ll motivate you to comprise it in your general workout regime.
- Isometric exercises develop strength, hypertrophy, balance, and flexibility.1 Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance– International Journal of Sports Medicine
- Isometric workouts improve muscle coordination and joint strength.
- An isometric workout routine can be used as part of a progressive loading program as it may be helpful for specific individuals.2 Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials – BMJ Open Sports and Exercise Medicine
- Isometric exercises can be used as a part of a rehabilitation program for knee and shoulder injuries.
- You can do isometric workouts to reduce lower back pain, strengthen muscles and decrease the risk of low back injuries.
- Isometric exercises also fix poor posture and help you sit and stand tall over time.
Isometric training is beneficial, but it has some downsides that may force you to do other forms of workout training.
For instance:
- If you want to beef up mass, isometric training won’t be as effective as weightlifting.
- If you want to boost stamina and endurance, you should do HIIT instead of IT.
- Isometric training is slow and low impact, so it can be boring for a few individuals.
Related: Upper Body Isometric Exercises With PDF
Who Can Do The Isometric Training?
You can do isometric workouts if
- you’re a beginner and not prepared to lift the weight.
- you want to enhance your strength, balance, and flexibility.
- you’ve just recovered from injuries, such as knee and shoulder injuries. You can use them as rehabilitation exercises if your doctor agrees. Or
- you want to try out different kinds of fitness challenge.
Please avoid if
- you’re suffering from major health issue and injuries.
- you feel discomfort after performing it.
Okay, let’s uncover the workout plan.
Full Body Isometric Bodyweight Workout Routine at Home
Summary
| Duration | 4-Weeks |
| Frequency | 4 Days a Week |
| Goal | Build strength, mobility, and flexibility |
| Level | Beginner to Intermediate |
| Suitable for | Men and Women |
| Rounds | Beginners: 1-2, Intermediate: 2-3 |
| Rest between exercise | 1-2 minute |
Week 1
Monday
| Workout | Hold Time | Muscle Build |
|---|---|---|
| Wall Sit | 10-15 sec | Leg |
| Push-Up Hold | 10-15 sec | Chest |
| Y Raises Hold | 10-15 sec | Back |
| T Raises Hold | 10-15 sec | Back |
| Plank | 30-60 sec | Core |
| Side Plank | 20-30 sec | Core |
Tuesday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Push up Plus Hold | 10-15 sec | Chest, Back |
| Locust Pose | 10-15 sec | Rear Body |
| Dead Bug Hold | 10-15 sec | Core |
| Isometric Shoulder Flexion at Wall | 5-15 sec | Shoulder |
| Isometric Shoulder Adduction | 10-15 sec | Shoulder |
| Chair Dips Hold | 10-15 sec | Triceps |
Thursday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Wall Sit | 10-15 sec | Leg |
| Split Squat Hold | 10-15 sec | Leg |
| Glute Bridge Hold | 10-15 sec | Leg |
| Calf Raise Hold | 10-15 sec | Leg |
| Isometric Bicep flexion on wall | 10-15 sec | Bicep |
| Bicep Isometric Leg Hold | 10-15 sec | Bicep |
Friday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Push up Plus Hold | 10-15 sec | Chest, Back |
| Superman Hold | 10-15 sec | Back |
| Bird Dog Hold | 10-15 sec | Core |
| Plank | 30-60 sec | Core |
| Side Plank | 20-30 sec | Core |
| Hollow Crunches Hold | 10-15 sec | Core |
Week 2
Day 1
| Workout | Hold Time | Muscle Build |
|---|---|---|
| Wall Push-Up Hold | 10-15 sec | Chest |
| Narrow Pushup Hold | 10-15 sec | Chest |
| Y Raises Hold | 10-15 sec | Back |
| T Raises | 10-15 sec | Back |
| Shoulder External Rotation | 10-15 sec | Shoulder |
| Shoulder Abduction at Wall | 10-15 sec | Shoulder |
Day 2
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Wall Sit | 10-15 sec | Leg |
| Cresent Lunge Hold | 10-15 sec | Leg |
| Chair Dips Hold | 10-15 sec | Triceps |
| Isometric Bicep flexion on wall | 10-15 sec | Biceps |
| Push up Plus Hold | 10-15 sec | Upper Body |
| Locust Pose Hold | 10-15 sec | Rear Body |
Day 3
| Workout | Hold Time | Muscle Build |
|---|---|---|
| Tricep Pushup Hold | 10-15 sec | Chest |
| Superman Pull Hold | 10-15 sec | Back |
| Bird Dog Plank | 10-sec/side | Core |
| Side Plank | 20-sec/side | Core |
| Extended Forearm Plank | 30-sec/side | Core |
| Isometric V Hold | 15-sec/side | Core |
Day 4
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Half Moon Pose | 10-15 sec | Leg |
| Chair Pose | 10-15 sec | Leg |
| Glute Bridge Hold | 10-15 sec | Leg |
| Shoulder Internal Rotation | 10-15 sec | Shoulder |
| Shoulder External Rotation | 10-15 sec | Shoulder |
| Dolphin Pose | 10-15 sec | Shoulder |
Week 3
Monday
| Workout | Hold Time | Muscle Build |
|---|---|---|
| Wall Push-Up Hold | 10-15 sec | Chest |
| Narrow Pushup Hold | 10-15 sec | Chest |
| Y Raises Hold | 10-15 sec | Back |
| T Raises | 10-15 sec | Back |
| Bench Dips Hold | 10-15 sec | Triceps |
| One-Arm Bicep Curl (Up & Down Method) | 10-15 sec | Biceps |
Tuesday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Chair Pose | 10-15 sec | Leg |
| Cresent Lunge Hold | 10-15 sec | Leg |
| Glute Bridge Hold | 10-15 sec | Leg |
| Lying Leg Curl Hold | 10-15 sec | Leg |
| Superman Pull | 10-15 sec | Rear Body |
| Locust Pose | 10-15 sec | Rear Body |
Thursday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Bird Dog Plank | 10-sec/side | Core |
| Dead Bug Hold | 10-15 sec | Core |
| Boat Pose | 10-15 sec | Core |
| Plank | 30-60 sec | Core |
| Side Plank | 20-30 sec | Core |
| Pushup Plus | 10-15 sec | Upper Body |
Friday
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Narrow Wall Pushup | 10-15 sec | Chest |
| Y Raises Hold | 10-15 sec | Back |
| T Raises Hold | 10-15 sec | Back |
| Dolphin Pose | 10-15 sec | Shoulder |
| Wall Sit | 10-15 sec | Lower Body |
| Glute Bridge | 10-15 sec | Lower Body |
Week 4
Day 1
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Superman Pull Hold | 10-15 sec | Upper Body |
| Chair Pose | 10-15 sec | Lower Body |
| Lying Leg Curl Hold | 10-15 sec | Lower Body |
| High Plank | 45-60 sec | Upper Body |
| Side Plank | 20-30 sec | Upper Body |
| Dolphin Pose | 10-15 sec | Full Body |
Day 2
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| High Lunge | 10-15 sec | Full Body |
| Warrior III | 10-15 sec | Full Body |
| Four-Limbed Staff Pose | 10-15 sec | Full Body |
| Upward Facing Dog | 45-60 sec | Full Body |
| Downward Facing Dog | 20-30 sec | Full Body |
| T Raises Hold | 10-15 sec | Upper Body |
Day 3
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Boat pose | 10-15 sec | Core |
| Warrior 1 Pose | 10-15 sec | Full Body |
| Triangle Pose | 10-15 sec | Upper Body |
| Bridge Pose | 10-15 sec | Glute |
| Cobra Pose | 10-15 sec | Rear Body |
| Forearm Plank | 45-60 sec | Core |
Day 4
| Workout | Hold Time | Muscle Worked |
|---|---|---|
| Dolphin Pose | 10-15 sec | Shoulder |
| Chair Pose | 10-15 sec | Lower Body |
| Hollow Crunches | 10-15 sec | Core |
| Dead Bug Hold | 10-15 sec | Core |
| Wall Push-Up Hold | 10-15 sec | Upper Body |
| Superman Hold | 10-15 sec | Upper Body |
If you want to create your own isometric program, you can do that with the help of the isometric exercises list. Moreover, you can also incorporate some yoga poses that work on the entire body and build strength and mobility.
Full Body Isometric Workout Routine PDF
You can download the pdf to use it whenever you like it.
How Often Should You Do Isometric Workout?
You can do isometric exercises as many days as you like in a week. It depends on your fitness level and strength. The more you perform, the better your strength and balance will be. However, doing it three to four times a week is suitable for all fitness levels.
You may also like related articles:
References
- 1Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance– International Journal of Sports Medicine
- 2Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomized trials – BMJ Open Sports and Exercise Medicine
