{"id":37194,"date":"2025-07-04T04:57:12","date_gmt":"2025-07-04T04:57:12","guid":{"rendered":"https:\/\/www.europesays.com\/us\/37194\/"},"modified":"2025-07-04T04:57:12","modified_gmt":"2025-07-04T04:57:12","slug":"5-bodyweight-moves-that-get-you-ripped-fast","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/37194\/","title":{"rendered":"5 Bodyweight Moves That Get You Ripped Fast"},"content":{"rendered":"

If you\u2019re looking to get ripped, you only need your body weight to do so. In fact, your nervous system doesn\u2019t know the difference between swinging a kettlebell, lifting dumbbells, or using your body as resistance, says Luke Jones<\/b>, certified personal trainer at HERO Movement<\/a>. Below, Luke rounded up five bodyweight exercises<\/a> to help you get ripped.<\/p>\n

\u201c<\/b>Bodyweight training works the same way as many other form of resistance training<\/a>: tension, time under load, recovery, and consistency,\u201d Luke explains. \u201cYou can create overload by slowing things down, increasing reps, changing the angle, or reducing rest. Combine that with decent nutrition<\/a> and adequate recovery, and you\u2019ve got all the ingredients to build heroic strength and mobility with little to no kit required.\u201d<\/p>\n

Bodyweight training<\/a> is accessible and scalable. Whether you\u2019re training at the gym, in the park, at home, or in a hotel room, all you need is your body weight.<\/p>\n

\u201cWhile some enjoy chasing heavier loads in the gym, others are drawn to the kind of progression bodyweight training offers\u2014not by adding weight, but by moving toward more advanced skills,\u201d Luke says. \u201cFrom wall-supported pushups to kneeling, to full reps, then even onto dips or hand-balancing variations\u2014each step builds on the last.\u201d<\/p>\n

Let\u2019s dive into the five best bodyweight moves to build muscle and strength. Perform 3 to 5 sets of each exercise, keeping your movements controlled.<\/p>\n

5 Bodyweight Moves That Get You Ripped Fast
\n\tGlute Bridges (Reps: 10\u201312, per Side if Single-Leg)<\/p>\n

\"fitShutterstock<\/p>\n

    \n
  1. Lie flat on your back with bent knees and feet on the ground.<\/li>\n
  2. Lift your hips toward the ceiling, squeezing your glutes as you do so.<\/li>\n
  3. Use control to lower.<\/li>\n
  4. For a challenge, lift one leg off the floor and perform single-leg reps.<\/li>\n<\/ol>\n

    5 Core Moves That Flatten Your Stomach Without a Single Crunch<\/a><\/p>\n

    \tChin-up or Inverted Row (Reps: 6\u201310)<\/p>\n

    \"YoungShutterstock<\/p>\n

      \n
    1. Stand tall and begin the exercise from a dead hang position.<\/li>\n
    2. Bend your elbows as you pull yourself up until your chin clears the bar.<\/li>\n
    3. Use control to lower.<\/li>\n<\/ol>\n

      9 Strength Moves Men Over 50 Should Be Doing Daily<\/a><\/p>\n

      \tClock Lunges (Reps: 6\u20138 Rounds)<\/p>\n

      \"WomanShutterstock<\/p>\n

        \n
      1. Begin standing tall.<\/li>\n
      2. Step forward with your right leg into a lunge.<\/li>\n
      3. Return to the center.<\/li>\n
      4. Step into a side lunge using the same leg.<\/li>\n
      5. Step into a reverse lunge.<\/li>\n
      6. Repeat on your left side. That counts as one full round.<\/li>\n<\/ol>\n

        5 Daily Bodyweight Moves for Visible Results in 2 Weeks<\/a><\/p>\n

        \tTempo Pushup (Reps: 8\u201312)<\/p>\n

        \"fitShutterstock<\/p>\n

          \n
        1. Assume a high plank.<\/li>\n
        2. Slowly lower your chest toward the floor for a count of 3.<\/li>\n
        3. Pause for a moment at the bottom.<\/li>\n
        4. Use control as you press up.<\/li>\n<\/ol>\n

          \tHollow Body Hold or Plank Reach (Reps: 20\u201340 Seconds)<\/p>\n

          \"womanShutterstock<\/p>\n

            \n
          1. For the hollow body hold, lie flat on your back.<\/li>\n
          2. Lengthen your arms and legs.<\/li>\n
          3. Hold the \u201cbanana\u201d shape with a tight core and steady breath.<\/li>\n<\/ol>\n

            \tOptional Finisher: Sprint Repeats (Reps: 2\u20136 Sprints, 5\u201320 Seconds Each)<\/p>\n

            \"womanShutterstock<\/p>\n

              \n
            1. Find some space, whether that be a patch of grass or a quiet road.<\/li>\n
            2. Begin short, sharp sprints, sprinting all-out for 5 to 20 seconds and resting for 1 to 3 minutes.<\/li>\n<\/ol>\n

              \u201cAs you build up, you can add rounds or stretch the distance slightly. It\u2019s a simple way to tap into power, raise your heart rate, and round things off with a bit of intensity,\u201d Luke explains.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

              Alexa Mellardo<\/p>\n

              \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re looking to get ripped, you only need your body weight to do so. In fact, your…\n","protected":false},"author":3,"featured_media":37195,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1728,1198,210,67,132,68],"class_list":{"0":"post-37194","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-united-states","12":"tag-unitedstates","13":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114793194818464640","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/37194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=37194"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/37194\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/37195"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=37194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=37194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=37194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}