Strong and Toned – Why Bodyweight Exercises Are So Effective

We’re obsessed with bodyweight moves. We’ll admit it. But to be fair, there’s plenty of motivation: they offer fast gains in strength, fat loss and flexibility, and that’s proven by several studies, like this one by the University of Nicosia. 

They’re low-impact and are safer than other training methods, and you can do them almost anywhere (like for example, at home, thanks to the pandemic). Oh, and they can be done by nearly anyone too – age, fitness level and body shape doesn’t matter. Bodyweight training doesn’t discriminate; it just works. Hell, there was even one study by the Journal of Medicine & Science in Sports & Exercise that found that a 45-minute long workout can increase your body’s fat-burning potential for up to 14 hours!

Here’s the thing though: now that you’ve been sold on bodyweight moves, you’ll want to know which ones you should use, right? Squats, burpees, lunges, push-ups, sit-ups and more: there are literally hundreds of options. And, of course, you need to know how to do them correctly. 

Unless you’re a personal trainer, you won’t know how – but don’t stress, The Movement Empire has got you covered. We’ve got a stellar team of talented trainers and charismatic coaches: Ryan Botha, Kirsten Johnson and Maegan Ryan. Not only do they know exactly what you need to build your dream body quickly and safely, but they also know how to make it fun. Because honest talk: no one is going to stick to a training plan that’s hella boring (or feels like torture). 

Best of all, the cost of bodyweight training (with the right coaching) is super cheap: you sign up for the six-week plan for sonly R199 ($14.99) per month – that’s just R16.50 ($1.23) a session – or R160 ($11.99) per month on the annual plan. “You don’t waste money on equipment, as your body is all you need,” says head coach Ryan Botha. The pandemic has also turned more people onto the benefits of bodyweight exercises. “Covid-19 has forced trainers to become creative while keeping the fundamentals right. Limited equipment has required out-of-the-box thinking and paying more attention to bodyweight exercises to target the muscles,” says Ryan. 

So, it doesn’t matter if you are in a hotel room, backyard or your bedroom, bodyweight moves work several muscle groups at once, and it activates your core too. That’s the best bang-for-buck value you’ll get in training, as when you pair bodyweight moves with high-intensity exercises, you get ramped up fat-loss in short exercise sessions. And you will also be able to scale up these moves to be harder or easier to make it work for you. 

So what does that mean for you? You can start chiselling the boardshort or bikini body you’ve always wanted, and you can choose when and where you want to train – it’s always on your terms. Start right now by signing up here.