Top 6 How To Make Bodyweight Exercises Harder All Answers

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Bodyweight workouts are as hard as you make them, and there are unlimited ways to make them the most grueling part of your routine. You can pulse, hold, or add a hop to virtually any movement to feel the most satisfying burn of your week.

Are bodyweight exercises harder?

Bodyweight workouts are as hard as you make them, and there are unlimited ways to make them the most grueling part of your routine. You can pulse, hold, or add a hop to virtually any movement to feel the most satisfying burn of your week.

How do you make planks harder?

Add an incline. Make your plank even harder by adding a footstool or a step. This raises your feet slightly higher than your shoulders and makes your body work harder to maintain stability. You want to work as many muscles in your core as you can, and this move can definitely help with that!

How can I make my bodyweight lunges harder?

Boost the intensity of standard bodyweight exercises like squats, lunges and pushups by turning them into plyometric or explosive exercises. To do this, simply speed up the move and focus on pushing through your feet or hands to jump, hop or explode upward so your feet or hands leave the ground.

Is 20 minutes of bodyweight workout enough?

“If you’re looking to maintain general fitness, 20 minutes is really all you need,” Rosante says. If you’re training for an endurance event, the 20-minute workout is also a great complement to your overall program.

What’s the hardest bodyweight exercise?

What is the hardest bodyweight workout?

Are bodyweight squats enough?

Body weight squats, sometimes called deep knee bends, can be performed anywhere and without equipment. They are a good way to tone the lower body and raise core temperature. Performed correctly, body weight squats are a beneficial addition to your fitness routine.

How can I progress my squats?

Start with feet shoulder width apart with toes slightly turned outwards. Lift the barbell off the rack and position the bar so that it is sitting on the upper traps, with the arms forming a strong W position. Keep the chest up, core braced and focal point ahead. Perform movement in the same way as the barbell front …

How do you make dumbbell squats harder?

Go Deeper into a Squat

Otherwise, the move will be harder and the risk of back injury will be higher. But going deeper has benefits and makes squats harder and more effective. Research shows squatting deep works all the muscles in the lower body harder, including the hamstrings, glutes, and quads.

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How to Make your BODYWEIGHT Exercises HARDER!

How to Make your BODYWEIGHT Exercises HARDER!

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8 Ways to Progress Bodyweight Exercises Without Adding Weights | SELF

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• Summary of article content: Articles about 8 Ways to Progress Bodyweight Exercises Without Adding Weights | SELF Updating …
• Most searched keywords: Whether you are looking for 8 Ways to Progress Bodyweight Exercises Without Adding Weights | SELF Updating These tiny tweaks can make all the difference to progress bodyweight exercises and keep challenging your body, without adding any weights.bodyweight exercises,strength training,self originals,small steps, big goals,small steps
• Table of Contents:

1 Slow them down

2 Speed them up

3 Add a pulsing movement

4 Make them unilateral

5 Do more reps

6 Rest less

7 Elevate your feet

8 Combine a few variations

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How to Make Bodyweight Squats Harder – YouTube

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• Most searched keywords: Whether you are looking for How to Make Bodyweight Squats Harder – YouTube Updating Free no opt-in Ebooks at http://www.reddeltaproject.comYou can make bodyweight squats more challenging and harder without weight. All you need are a few simp…bodyweight, squats, harder, progression
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Why Bodyweight Workouts Are Much Harder Than You Think (Plus, 5 Moves You Might Be Doing Incorrectly) — Tara Laferrara

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• Table of Contents:

The Top 3 Reasons You Should Do Bodyweight Movements

5 Bodyweight Exercises You Might Not Be Doing Correctly (No Matter How Many Times You Hit the Gym)

Bodyweight Movements and Bodyweight Workouts are as Hard as You Make Them

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• Summary of article content: Articles about Icon-close #1 Change Leverages. By simply adjusting the angle of your body, you can make an exercise easier or more difficult. · #2 Increase Range of Motion. …
• Most searched keywords: Whether you are looking for Icon-close #1 Change Leverages. By simply adjusting the angle of your body, you can make an exercise easier or more difficult. · #2 Increase Range of Motion.
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Select Your Free Samples

Top 10 Ways to make Bodyweight Exercises Harder

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Five ways to make bodyweight exercises more demanding – Ruck Science

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• Summary of article content: Articles about Five ways to make bodyweight exercises more demanding – Ruck Science Five ways to make bodyweight exercises more demanding · 1. Do more reps and sets · 2. Take shorter rests between sets · 3. Slow the tempo · 4. …
• Most searched keywords: Whether you are looking for Five ways to make bodyweight exercises more demanding – Ruck Science Five ways to make bodyweight exercises more demanding · 1. Do more reps and sets · 2. Take shorter rests between sets · 3. Slow the tempo · 4. There are some simple ways you can modify most bodyweight exercises to make them more demanding, thus ensuring that your home workouts provide you with the training effect you want.
• Table of Contents:

RUGBY TRAINING APP

1 Do more reps and sets

PRE-SEASON

2 Take shorter rests between sets

3 Slow the tempo

20-1-20 PROGRAM

4 Reduce your points of contact and base of support

5 Increase your bodyweight

Summary

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AUTHOR

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5 Ways to Make Bodyweight Exercises Tougher | Openfit

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• Summary of article content: Articles about 5 Ways to Make Bodyweight Exercises Tougher | Openfit Hard Bodyweight Exercises · Pike push-up · Se plank tricep extension · Narrow squats · Squat lunge matrix … …
• Most searched keywords: Whether you are looking for 5 Ways to Make Bodyweight Exercises Tougher | Openfit Hard Bodyweight Exercises · Pike push-up · Se plank tricep extension · Narrow squats · Squat lunge matrix … Armed with the following tips, you can start utilizing bodyweight exercises as powerful tools for achieving nearly any fitness goal.
• Table of Contents:

1 Change Your Angle

2 Change Your Tempo

3 Increase Your Range of Motion

4 Destabilize Yourself

5 Combine Two (or More) Movements

Hard Bodyweight Exercises

Ready For More

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How to make bodyweight exercises harder, with no equipment – FIGHTMAG

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• Summary of article content: Articles about How to make bodyweight exercises harder, with no equipment – FIGHTMAG The easiest way to make a bodyweight exercise harder is to increase time under tension. Time under tension, or TUT, is the length of time … …
• Most searched keywords: Whether you are looking for How to make bodyweight exercises harder, with no equipment – FIGHTMAG The easiest way to make a bodyweight exercise harder is to increase time under tension. Time under tension, or TUT, is the length of time … Bodyweight exercises are handy when training at home. They don’t require any fancy equipment and can usually be performed in smaller spaces.
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4 Ways to Make Bodyweight Training Harder (Time to Get Creative!) | BarBend

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• Summary of article content: Articles about 4 Ways to Make Bodyweight Training Harder (Time to Get Creative!) | BarBend Another great way to make bodyweight training harder is by having a friend assist with applying resistance to exercises. In normal training … …
• Most searched keywords: Whether you are looking for 4 Ways to Make Bodyweight Training Harder (Time to Get Creative!) | BarBend Another great way to make bodyweight training harder is by having a friend assist with applying resistance to exercises. In normal training … Need more ideas for how to make bodyweight training harder? Try out these four and get creative with your workouts!
• Table of Contents:

It’s time to get creative with our limitations!

Harder Isn’t Limited to Load

1 Work On Positional Stability

2 Focus On Isometrics and Eccentrics

3 Up Your Work Capacity

4 Increase Time Under Tension

Wrapping Up

FOLLOW US

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How to Make Your Bodyweight Exercises Harder | TrainingPeaks

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• Summary of article content: Articles about How to Make Your Bodyweight Exercises Harder | TrainingPeaks Many have limited strength equipment and rely heavily on bodyweight exercises (any exercise in which the athlete’s body is proving the resistance) for their … …
• Most searched keywords: Whether you are looking for How to Make Your Bodyweight Exercises Harder | TrainingPeaks Many have limited strength equipment and rely heavily on bodyweight exercises (any exercise in which the athlete’s body is proving the resistance) for their … Bodyweight exercises are convenient and effective. Here’s how to continue building strength when your bodyweight isn’t enough.
• Table of Contents:

Weighted Vest ($50-$200)

Weighted Backpack ($0-$40)

Weighted Sandbags ($80-$150)

The Ultimate Home Workout Guide

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How to Make Bodyweight Workouts Harder – Rachel Trotta, CPT/FNS/WFS

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• Table of Contents:

Tip #1 Play with Time

Tip #2 Do Single-Limb Work

Tip #3 Increase Range of Motion

Tip #4 Use Less Rest

Tip #5 Pair Up Similar Exercises

Big Picture Tip Do Simple Circuits

Final words

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See more articles in the same category here: 670+ tips for you.

8 Ways to Make Bodyweight Exercises More Challenging Without Adding Weights

Anyone can get a good workout with bodyweight exercises. There are so many options and variations, and since they don’t require any equipment you can do them wherever you want—and for free.

But it’s also common as you do bodyweight exercises consistently and get stronger to start to feel like they’re becoming too easy. Like you need something to make them more challenging again—and that’s definitely something to celebrate. For some people it might make sense to progress to using free weights like dumbbells. But what if you’re not ready for weights (this may help you figure that out btw) or don’t have access to them? There are actually a lot of really simple ways to make bodyweight exercises more challenging without involving a single piece of equipment.

Here are a few ideas for changing up your go-to bodyweight exercises so that you can work your muscles in slightly different, more challenging ways.

1. Slow them down.

“People assume faster is better in so many cases, but the first thing you can do to make an exercise more challenging is to actually truly slow down the tempo,” Kira Stokes, celebrity trainer, group fitness instructor, and creator of the Kira Stokes Fit app, tells SELF. For example, she suggests taking three to four seconds to lower down into a squat, holding at the bottom for a count or two, and then taking three to four seconds again to stand back up. (Remember to pause for a moment at the top of the movement too!) By moving more slowly, you take any momentum out of it and rely more on strength. It also forces you to engage your core more to stay balanced longer, Stokes explains, adding a little extra core stability work. The biggest benefit, though? You’ll keep your muscles under tension (aka working) for longer.

Slowing down also forces you to think about what you’re doing, or what Stokes calls “minding your muscle.” When we do something fast, we often don’t have time to think about it and just go through the motions. When you slow things down, “you have to think about what is going on in your body and what needs to stay engaged,” says Stokes. This can help you engage the right muscles more effectively.

Stokes suggests experimenting with slowing down the entire exercise, slowing down just the lowering portion, and slowing down just the lifting portion.

2. Speed them up.

Adding speed gets your muscles working in a different way and will also get your heart rate higher more quickly, increasing cardiovascular conditioning and muscular endurance depending on how long you do it for. The most extreme way to add speed would be adding explosive power, which we know as plyometric exercises, says Stokes. Some explosive movements, she adds, can be applicable to sport-specific training, like squat jumps and one-legged jumps if you’re a runner. If you’re going to progress all the way to a plyometric (like a jump squat in which your feet come off the ground versus a regular squat in which your feet stay put), Stokes recommends starting with the regular exercise to get your muscles warmed up first. “Make it a progression,” she says.

Why Bodyweight Workouts Are Much Harder Than You Think (Plus, 5 Moves You Might Be Doing Incorrectly) — Tara Laferrara

#5. Lateral Lunge

Most of our lives, we are taught to move forward. We run, bike, or hop on the elliptical, never realizing that all of these movements require us to move in one direction only. Really, we should move in every direction (also called moving across every plane), including side-to-side, forward-and-backward, and rotationally. Lateral lunges are one of my favorite moves to work the sides of my body. To do them correctly, try the following:

Do keep both feet pointed forward, even when you step outward.

Don’t bend both legs. The leg that steps outward should be bent, while the other should be straight. I know this is hard to think about, so try focusing on…

Do visualize sitting one butt cheek into a chair. If you step your right leg out, then think about sitting that right booty into a chair, but the left one can’t quiteeee reach it.

Don’t look to the side, instead keeping your eyes forward, toes forward, and your knee directly over your ankle.

Don’t let your straight leg do the work. Make your bent leg do the work, pushing through that heal.

Bodyweight Movements and Bodyweight Workouts are as Hard as You Make Them

Two people can do the exact same workout, and one may leave drenched in sweat while the other won’t have to reapply deodorant. Bodyweight workouts are as hard as you make them, and there are unlimited ways to make them the most grueling part of your routine. You can pulse, hold, or add a hop to virtually any movement to feel the most satisfying burn of your week.

And if someone gives you an AMWRAP? Hell, do that acronym justice and give as many rounds as you possibly have.

To add more bodyweight workouts to your routine, ones that will give you sweaty satisfaction with the freedom to do them outside your gym, I’m releasing a complete bodyweight workout eBook next week. Inside the cover, you’ll find 25 workouts that you can crush anywhere, anytime, with no equipment and minimal space. I personally do these workouts when I’m traveling or when I can’t make it to a gym class, and I promise they are just as hard as they look.

Stay tuned—TL Body: 25 Bodyweight Workouts You Can Crush Anywhere officially launches on July 9th!

10 Ways to Make Bodyweight Exercises Harder

Bodyweight training is simply, purely, and utterly awesome.

It’s free, accessible to all fitness levels, and can yield tremendous results regardless of experience.

Sure, bodyweight exercises get knocked for being too “easy”, not good for building muscle, and only “effective” for burning calories and losing weight.

But, the simple truth of the matter is that bodyweight exercises can be used to build incredible amounts of strength.

The reason many individuals fail to continue seeing results from bodyweight exercises is that they’re doing the same old exercise variations for the same old number of sets and reps.

When viewed in this light, is it really the exercise’s fault for lack of results, or the exerciser?!

Today, we’re going to give you 10 ways to make bodyweight exercises harder for those of you who have progressed beyond simple push ups, pull ups, and bodyweight squats.

Let’s get started!

Top 10 Ways to make Bodyweight Exercises Harder

#1 Change Leverages

By simply adjusting the angle of your body, you can make an exercise easier or more difficult.

A common example of this is the push up. For many individuals, the push up is a staple exercise for building a chiseled upper body. But, after some time, the regular push up doesn’t offer much challenge.

To increase the difficulty of the movement, you can elevate your feet on a box, bench, step, or ottoman.

This angle adjustment increases the demand on your chest, shoulders, and triceps by forcing you to press a greater percentage of your bodyweight off of the ground due to the angle of force.

The feet elevated push up also mimics the same movement pattern as the incline dumbbell/barbell bench press, which emphasizes the clavicular head of the pecs (upper pecs).

On the flip side, if the standard push up is too hard for you, you can regress the movement and make it easier by elevating your hands on a box, bench, step, or ottoman and keeping your hands on the floor. Then, as you gain strength and the elevated push ups become easier, you can lower the height of the platform onto which your hands are placed.

Changing leverages can be applied to just about any bodyweight exercise, including pull ups and inverted rows.

#2 Increase Range of Motion

Another simple way to make bodyweight exercises more challenging is to increase the range of motion.

The greater distance over which your muscles are stressed the more work they do, which is another means of progressive overload.

Using the push up again as an example, you can use push up handles or place your hands on top of 45-lb plates or thick textbooks. This slight elevation will allow you to drop your chest below the level of your hands, which places a greater stretch on the pecs, ultimately forcing them to do more work while making the exercise more challenging.

This can also be applied to leg exercises like squats, lunges, and step ups. You can increase how low you squat, how deep you sink into a lunge, or how high of a platform you step onto when performing a step up. You can also elevate your front foot onto a book, plate, or exercise step as you did with a push up to increase the range of motion on exercises like split squats and reverse lunges.

#3 Paused Reps

Pauses reps are truly diabolical, but they provide a powerful muscle building stimulus while also ingraining proper exercise techniques and forcing your muscles to work harder by eliminating the stretch reflex.

With pauses, you typically hold an isometric contraction in the most difficult portion of the exercise. But, you can also incorporate pauses in any other portion of the lift where you might feel weak or unstable.

For instance, when performing bodyweight squats, instead of bouncing out of the hole as soon as you reach the bottom, pause for 1-3 seconds while maintaining whole-body tension. This pause increases the time under tension for your muscles, allowing more metabolites to build up, which increases the burn and the challenge of the exercise.

To make back exercises like pull ups and inverted rows even more challenging, incorporate pauses at the top of the movement (the point of peak contraction). This will light up your back muscles and make even the strongest lifters struggle with bodyweight exercises.

#4 1.5 Reps

Still another way to increase the challenge of bodyweight exercises, as well as the time under tension, is to use 1.5 reps. Note, that these also help build mental toughness as you’ll soon find out for yourself that 1.5 reps are incredibly taxing not only physically, but psychologically too.

The execution of 1.5 reps is pretty simple as you’re about to see.

Again, we’ll use the humble push up as our example exercise. To perform 1.5 reps, descend into the bottom position of the push up where your chest is touching the floor, press halfway up to the top, then lower to the bottom again before finally pressing all the way back up to the top.

This same technique can be applied to squats, lunges, split squats, floor leg curls, pull ups, rows, and just about every other bodyweight exercise you can think of.

Give it a try for yourself and see just how challenging 1.5 reps can be!

#5 Use Compound Sets

Compound sets are a type of superset in which two exercises are performed back-to-back with no rest between. Unlike traditional agonist-antagonist supersets which pit two opposing muscle groups together, compound sets combine two exercises that hammer the same muscle groups.

This increases the total time under tension of the muscle groups as well as the total amount of work they’re doing before getting a much deserved rest.

Some great compound sets to incorporate into your training programs are:

Dips supersetted with push ups

Pull ups supersetted with inverted rows

Squats supersetted with lunges

Sliding leg curls supersetted with hip bridges

#6 Try 21s

“21s” are another advanced training to help you intensify the challenge of bodyweight exercises.

Most commonly, 21s are used with bicep curls, but the truth is that you can use the technique with just about any exercise you use.

To perform a set of 21s:

Perform 7 reps from the bottom to the midpoint, then

Perform 7 reps from the midpoint to the top, then

Perform 7 reps using a full range of motion

As with the other techniques outlined above, 21s increase the amount of work your muscles are doing by exposing them to increased time under tension and greater metabolic stress.

#7 “Elevators”

“Elevator” reps are where you incorporate mini-pauses or stops throughout the range of motion of an exercise, similar to an elevator stopping at different floors as it goes from the top of the building to the bottom and vice versa.

How many stops you make along the way is up to you, but realize the more stops you do, the greater the challenge each rep will be as these stops help reduce momentum and increase time under tension, both of which make your muscles work harder.

If you’re going to give elevator-style reps a shot, start slow with only incorporating one or two “stops” on the way down and up until you get used to the technique.

#8 Slow Down the Tempo

Yet another way to make bodyweight exercises harder is to slow down the speed with which you perform the exercise. This increases time under tension and creates a ton of metabolic stress, which supports muscle growth.

Instead of lowering in one second and immediately lifting in one second, take 3-5 seconds to lower to the bottom position of the exercise, and then lift your body up, either in a typical fashion or using an elongated concentric phase.

The longer you make each rep last, the more fatiguing (and harder) each rep will be.

If you really want to up the ante, try combining a slow lowering tempo with a pause in the hole and then trying to explosively press back up to the top.

Speaking of moving explosively…

#9 Be Explosive

Incorporating elements of plyometrics into your bodyweight exercises can also make them harder since the more explosive and powerful you contract a muscle, the greater amount of muscle fibers are recruited.

For instance, if bodyweight squats are a breeze, try exploding from the bottom as powerfully as possible. The more explosive you try to make the concentric, the harder your muscles have to work, which increases the challenge.

Now, when discussing “explosive” movements, many individuals think it involves some kind of jumping, and it can, but “explosive” can also mean trying to move as rapidly and powerfully as possible. This is important to keep in mind if you have a history of injury or joint pain and can’t perform typical explosive movements like jump squats, jumping lunges, or plyometric pushups.

If you can perform these movements, that’s great! But if you can, you can still try to perform the concentric (lifting) phase of each rep as rapidly and powerfully as possible to increase the challenge and do more work.

#10 Wear a Backpack

Just about everyone has some kind of book bag or backpack at the house. If you do, throw some heavy books in there or some soup cans or weight plates (if you have them), and strap it on your back.

You’ve now added some external loading to your body, which increases your bodyweight, and makes your muscles have to work harder to move your body through space.

If you’ve never trained with a weighted backpack or weighted vest, you’ll find that even walking briskly for prolonged periods of time can be challenging.

Weighted backpacks are great to use for lower body exercises, like squats and lunges, as well as push ups and inverted rows.

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