Strength • 10.11.2015 • Runtastic Team

9 Good Reasons for Training with Your Own Body Weight

Getting in shape doesn’t have to be complicated. Workouts with your own body weight are the perfect choice for improving your personal fitness, reaching your goals and staying healthy. And the best thing about them is that you can do the exercises practically anywhere. Still not convinced? That will change as soon as you have read our 9 good reasons for choosing bodyweight training.

Runtastic Results Video

1. Training with your own body weight is effective

Many people think that you can’t build strength and muscles with your own body weight. But that’s not exactly true: Although intense bodyweight training doesn’t take up a lot of time, it demands everything you’ve got. It is the perfect combination of strength and endurance training. Short rests keep your heart rate high, making this training a super fat burner. And regardless of your current fitness level: It’s always guaranteed to be challenging.

2. Bodyweight exercises are functional

Functional training involves body movements similar to those performed in the course of our daily lives. These exercises can help us improve our ability to carry out everyday tasks and prevent injuries. Common bodyweight exercises are burpees, squats or push-ups. Since there are countless variations of these exercises, you’re guaranteed to never get bored. This leads us directly to the next benefit:

3. No equipment required

You don’t need any barbells or kettlebells to do these exercises: All you need is your own body weight. Though the workouts are short, they are also quite intense, which means that they are more than enough to positively transform your body. And if you ever feel the need for a little extra weight, you can always add a water bottle or a pumpkin.

Man doing a plank

4. Greater balance

Have you ever tried single leg squats or jump lunges? It’s not so easy to keep your balance, is it? By incorporating these exercises into your regular routine, you can improve your balance and work on your core stability at the same time.

Woman doing bodyweight training

5. You save time and money

Two key advantages of bodyweight training are the time and money you save. You can do these exercises in the comfort of your home, saving you the time and effort of getting in the car or jumping on the bike and going to the gym. Plus, you don’t have to pay any expensive membership fees. You can spend the money instead on new sportswear or accessories.

6. You don’t have to worry about opening hours

Since training with your own body weight doesn’t require a trip to the gym, you can say goodbye to inconvenient opening hours. Mornings in the park before work or late at night in your apartment – it doesn’t matter, you can work out whenever you want.

7. There’s no such thing as boredom

That you can customize your bodyweight training, you learned above. It’s perfect for both beginners and more advanced fitness enthusiasts. Since you can modify every exercise, there is no chance of getting bored with your workout. Change up the exercises, take shorter rests, and increase the intensity. The more variety, the better. Exercise with your friends to keep up your motivation.

Two men doing push-ups

8. Bodyweight training can be done anywhere

Regardless of whether you are at home, visiting family or on a trip: Because you can do the exercises anywhere, your bodyweight training goes where you go. So say goodbye to all those lame excuses. In no time, you will see positive results.

9. You burn fat fast – really fast

Next summer is already on its way. That’s why this last reason is probably the most convincing one for bodyweight training: Intense interval training helps boost your metabolism in just a couple of minutes. Owing to the high afterburn effect, you continue to burn calories for hours after your hard workout. So, isn’t that reason enough to work out?

Have we finally convinced you of training with your own body weight, or have you already tried it? Let us know what you think in the comments below – we look forward to hearing from you.

Runtastic Results. Time for a transformation!
#Runtastic #RuntasticResults


Runtastic Team

Are you looking to lose some weight, get more active or improve your sleep? The Runtastic Team gives you useful tips and inspiration to reach your personal goals.

View all posts by Runtastic Team »
  • Runtastic Team

    Great job! Stay motivated 🙂

  • Runtastic Team

    Hi there!

    Yes, of course, you can also put on weight. Exercise on a regular basis and eat a balanced diet. It is actually quite simple: If you want to gain weight, you have to consume more calories than you burn. To help you gain weight, we recommend eating unprocessed, high-energy foods like nuts, avocados and dried fruit.

    Good luck and stay motivated!

    Best regards, your Runtastic Team

  • Fred Spigelman


    I just purchased the 6 month package and I cant seem to get the app to stop asking me to purchase a plan…. what di need to do to get to my fitness test?

    • Runtastic Team

      Dear Fred! Thank you for your comment, unfortunately our Communications Team is not able to answer your question. Please contact our Support Team by logging into your account and clicking here: They will be in touch with you soon!

  • Runtastic Team

    Hi Jorge, yes! You get your 12-week training plan if you are a Runtastic Premium user 😉

  • Chingiz Askarov

    Oh Yes I am completely agree with all 9 points. Now I can hardly return to a weight training in gym. And it is true that you notice the change in your body afterwards. It can get little bit more time but the changes are there to stay much longer than muscles pumped in the gym. I love my new body!! I love Runtastic Results. Wish it gets little bit warmer so I can add 25-30 minutes of running with Runtastic PRO. All above mentioned can seem an adverticement but I am just a normal Premium user in love with this App. Thanks a lot!!

  • PatienceTew

    Has anybody figured out how to lose that bit of ‘lower stomach flab’ after moderate weight loss?? (The surgeon’s knife?) (Ugh!!)