Full Body Bodyweight Exercises vs. Weighted Workouts: What Yields Better Results?

In the world of fitness, busy professionals often face the dilemma of choosing between bodyweight workouts and weighted workouts. With limited time and space, many wonder which method will yield better results. Is it more effective to rely on your own body weight, or should you invest in weights for a more intense workout? This guide breaks down the differences, benefits, and results of both approaches, helping you make an informed choice that fits your lifestyle.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment for bodyweight; light dumbbells (5-10 lbs) optional for weighted workouts
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and engage your shoulders.
2. Bodyweight Squats - 1 minute (30 seconds slow, 30 seconds fast)
   • Form Cue: Push your hips back as if sitting into a chair.
3. High Knees - 1 minute
   • Form Cue: Drive your knees towards your chest, keeping a brisk pace.
4. Leg Swings - 1 minute (30 seconds each leg)
   • Form Cue: Keep your upper body stable while swinging your leg front to back.
5. Torso Twists - 1 minute
   • Form Cue: Stand tall and rotate your torso side to side, keeping your hips stable.

Bodyweight Exercises (5)

1. Push-Ups (Standard or Knee)

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Perform on your knees for an easier version.

2. Squats (Bodyweight or Jump)

   • Reps: 15-20
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your chest up and weight in your heels.
   • Modification: Use a chair for support.

3. Plank (Standard or Knee)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your core tight and back flat.
   • Modification: Drop to your knees for an easier version.

4. Burpees (Standard or Half)

   • Reps: 8-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Jump explosively and land softly to absorb impact.
   • Modification: Step back instead of jumping.

5. Lunges (Forward or Reverse)

   • Reps: 10-12 per leg
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your front knee over your ankle.
   • Modification: Perform static lunges by stepping back instead of forward.

Weighted Exercises (5)

1. Dumbbell Bench Press

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Squeeze the weights together at the top.
   • Modification: Use lighter weights or perform standing.

2. Dumbbell Goblet Squats

   • Reps: 12-15
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Hold the dumbbell close to your chest.
   • Modification: Use no weights for bodyweight squats.

3. Dumbbell Rows

   • Reps: 10-12 per arm
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Keep your back flat and pull the weight towards your hip.
   • Modification: Use a lighter weight or perform bent-over without weights.

4. Dumbbell Deadlifts

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Keep your chest up and hinge at the hips.
   • Modification: Use no weights or a single dumbbell.

5. Dumbbell Shoulder Press

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Press weights overhead while keeping your core tight.
   • Modification: Perform seated or with lighter weights.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modifications | |------------------------------|------------|------|------------|--------------------------------| | Push-Ups | 10-15 | 3 | 30 seconds | Knee Push-Ups | | Squats | 15-20 | 3 | 30 seconds | Chair Support | | Plank | 30 seconds | 3 | 30 seconds | Knee Plank | | Burpees | 8-12 | 3 | 45 seconds | Step Back | | Lunges | 10-12/leg | 3 | 30 seconds | Static Lunges | | Dumbbell Bench Press | 10-12 | 3 | 45 seconds | Standing Dumbbell Press | | Dumbbell Goblet Squats | 12-15 | 3 | 45 seconds | Bodyweight Squats | | Dumbbell Rows | 10-12/arm | 3 | 45 seconds | Bent-Over Without Weights | | Dumbbell Deadlifts | 10-12 | 3 | 45 seconds | Single Dumbbell | | Dumbbell Shoulder Press | 10-12 | 3 | 45 seconds | Seated or Lighter Weights |

Cool-Down (3-5 Minutes)

1. Child's Pose - 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.
2. Seated Forward Fold - 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.
3. Cobra Stretch - 1 minute
   • Form Cue: Lift your chest while keeping your hips on the ground.
4. Shoulder Stretch - 1 minute (30 seconds each arm)
   • Form Cue: Pull your arm across your body gently.

Conclusion: Next Steps and Progression Path

Both bodyweight and weighted workouts have their unique advantages. Bodyweight exercises are excellent for building functional strength and improving mobility without the need for equipment, making them perfect for busy professionals with limited space. On the other hand, weighted workouts can provide progressive overload, which is essential for muscle growth and strength gains.

To create an effective routine, consider alternating between both styles throughout the week. For example, you might do bodyweight workouts on Mondays and Wednesdays and weighted workouts on Fridays. As you progress, increase the intensity of your workouts by adding more reps, sets, or weight.

For personalized coaching that includes real-time feedback and tailored workouts, consider HipTrain's live 1-on-1 training sessions. With flexible scheduling and certified trainers, you can achieve your fitness goals without the intimidation of a gym.