A Simple and Effective Skinny Fat Bodyweight Workout Routine

Bodyweight training is one of the simplest, most accessible, and most effective ways for skinny fat guys and girls to start working out.

The question is, how can you pull it off effectively?

In this guide, we'll go over the benefits of bodyweight training, what exercises to focus on, how to set up an effective routine, and much more.

Let's dive in.

The Importance of Resistance Training For Skinny Fat People

A huge part of fixing the skinny fat look is building muscle, which improves your body's appearance, even at a slightly higher body fat percentage. For example, take a look at this guy:

He isn't necessarily lean, but he has some muscle on his frame, and he looks great. You don't have to be 200 pounds and five percent body fat to look good.

Resistance training plays a huge part in fixing the skinny fat look, regardless of how you approach it. For example, if you decide to bulk first, resistance training will lead to significant muscle growth, which will add shape to your body and improve how you look. Alternatively, you might choose to do a fat loss phase or a body recomposition. Resistance training will play a crucial role here because it will allow you to hold onto the muscle you have and lose primarily fat.

Some folks try to fix the skinny fat look without any training, but, as you’ve probably guessed it, trying that is a bad idea.

Is Bodyweight Training a Viable Option For Skinny Fat Folks?

The short answer: absolutely. Bodyweight training is an overlooked option that offers many of the same benefits you would experience in a gym setting. You can pick from various exercises, change the difficulty to fit your abilities, get stronger, and build muscle.

Sure, bodyweight training is more challenging to set up and pull off effectively, but the same principles apply. Let's take a quick look:

1. Enough volume

You need to do enough work in the form of hard sets to stimulate muscle growth. According to most guidelines, we should do between 10 and 20 weekly sets per muscle group. Splitting that volume into two or three sessions is excellent for managing fatigue and keeping your training quality high. 

2. Adequate effort

Effort is at the core of fitness results. Without it, no matter how good a training program we follow, we won't achieve good results. As a rule of thumb, you should leave a repetition or two in the tank on each set. Doing so allows you to work hard and make progress but reduces the risk of excessive fatigue that can hinder your performance on subsequent sets. 

3. Progressive overload

Progressive overload is a training principle that states:

To gain muscle, strength, or other athletic abilities, we must gradually increase the amount of stress we place on the body.

In other words, we can't do the same thing repeatedly and expect to improve in the long run. We have to find ways to progress with our training and keep ourselves challenged. The most obvious option is to lift more weight, but we have to look at other options since we are discussing bodyweight training. Some include:

• Doing more sets
• Doing more exercises
• Doing more repetitions
• Doing the same workout more frequently
• Having shorter rest periods between sets

Read more about the topic in this post.

4. Proper technique

Regardless of your training goals or available equipment, using proper form is crucial. Good technique allows you to train the correct muscles and reduces your risks of injuries. A potential issue of approaches like CrossFit is that you could rush through each set, increasing the risk of aches. But, when used correctly, CrossFit can be useful for fixing the skinny fat look.

5. Consistency

Consistency is the last piece of the puzzle. Often, a mediocre training program will deliver good results if you apply yourself and stay consistent. In comparison, a good program won't do you much good if you don't do your workouts consistently.

Five Solid Reasons To Do Bodyweight Training

1. It's Easy to Start Training Without Feeling Anxious

We don't need to sugarcoat it: Getting started with fitness can be nerve-racking. There are many things to learn, exercises to master, and gym rules to follow. Plus, you have to overcome your limiting beliefs and insecurities. Many people never start exercising because they feel too anxious.

The great thing about bodyweight training is that it can serve as a fantastic way for everyone to build a fitness foundation at home. You can learn exercises at your pace, make as many mistakes as you have to, and struggle without worry that someone might make fun of you.

As you train and improve your abilities, your confidence will improve, and you'll be in a much better position to transition into training at a gym or other facility. 

2. There Are Tons of Great Exercises to Pick From

A common argument against bodyweight training is that there aren't enough exercises to do. That can certainly seem like the case at first glance, but it isn't true. Take the push-up as an example. There are countless variations of that movement alone: classic, knee, decline, single-arm, plyometric, weighted, uneven, diamond, and many other push-ups.

The same is true for almost every exercise you can imagine. There is always a variation to pick or tweak to make. The same goes for calisthenics training.

3. You Can Keep Yourself Challenged For a Long Time

Another argument against bodyweight training is that it's too easy and only suitable for beginners. That is entirely false. Sure, you might not be able to challenge yourself in the traditional way (e.g., doing a single on the bench press with 300 pounds), but you can make your workouts as difficult as they have to be. We'll go over seven ways to adjust your difficulty on any bodyweight routine below.

4. Bodyweight Training Keeps You Honest

I love lifting weights. But even I can't overlook one significant drawback:

Your focus can get too narrow, leading to significant improvements in one area, but at the cost of other abilities. Let's take building muscle and strength as an example, seeing as these are the goals of many people. Many trainees start bulking to gain weight, build muscle, and get strong. They often get carried away with their nutrition and gain too much fat in the process. But since they mostly lift weights, they can't always notice that.

The beauty of bodyweight training is that it keeps us in check. For example, if you eat a bit too much food during the holidays, you'll begin to struggle with push-ups, pull-ups, and other bodyweight exercises. That can be the motivation you need to clean up your nutrition and get back on track.

5. It's Typically Easier to Recover From

This is mostly anecdotal, but recovering from bodyweight training is typically easier than from heavy gym workouts.

For example, having a full-body workout that consists of barbell rows, bench presses, barbell squats, shoulder presses, leg extensions, curls, and tricep extensions is quite tough. Add a few sets of deadlifts to the equation, and you'll be done training for at least a couple of days.

In contrast, a full-body bodyweight routine doesn't seem to cause as much fatigue. Sure, you have to challenge yourself, work hard, and get fatigued. But the fatigue is easier to recover from, and most people can go back to regular training within 24 to 48 hours.

Start With The Basic Exercises

The great thing about bodyweight training is that you only need a handful of movements to start:

• Chin-ups
• Push-ups
• Squats
• Romanian deadlifts

Doing these four movements will allow you to train a large percentage of your body and prevent muscle imbalances from occurring. Push-ups train your chest, front shoulder heads, triceps, and serratus anterior; chin-ups work opposite muscle groups: back, rear shoulder heads, and biceps. Similarly, squats train your quadriceps (front thigh muscle), whereas Romanian deadlifts develop your posterior: hamstrings and glutes. 

1. Chin-ups

The chin-up is one of the best bodyweight movements you can do. Chin-ups strengthen your back, improve your core stability, and develop your biceps. Plus, the movement's overloading potential is fantastic. You can add repetitions as you get stronger and build muscle for a long time.

The only downside is that you will need a pull-up bar to do these. Your most practical option is to invest in a pull-up bar and attach it to your door frame. That way, you can learn to do chin-ups in the comfort of your home without feeling anxious. Plus, these are cheap to get. One won't cost you more than $30 to $50.

But what if you can't do chin-ups yet? The movement isn't easy, and not everyone can do even one repetition. I recommend focusing on three things if you're in this situation:

1. Do slow negatives
2. Do the movement three to four times per week
3. Lose some weight

Slow negatives are a tactic where you reach the top position of a chin-up by using a chair or jumping up and controlling the descend. Lower yourself for as long as you can to build your back strength and learn how to engage the correct muscles. I used this tactic back in the day and could do my first unassisted pull-up when I started lowering myself for 45 to 50 seconds.

The second way to get to your first chin-up is to practice slow negatives regularly. Doing so will help you build strength faster. Losing some weight is also beneficial because it makes it easier to pull your body up a bar.

2. Push-ups

The push-up is another fantastic exercise to focus on in your bodyweight training. Push-ups work great because they train several major muscle groups, promote shoulder health, and don't require any equipment. Specifically, the push-up is great for chest and tricep growth. Plus, you can tweak them to fit your strength level. For example, you can start with knee push-ups to learn the movement and build a solid strength base.

Once comfortable with the movement, you can transition to classic push-ups and then move to decline push-ups. Plyometric, one-arm, uneven, and resistance band push-ups are also variations you can do to keep challenging yourself.

3. Squats

Squats are another classic exercise that builds your lower body strength and musculature, improves mobility, and boosts stability. Similar to push-ups, squats work great because you don't need any equipment. The bodyweight version will be more than enough for you to gain a solid strength foundation.

Depending on your strength, you should start with as many quality repetitions as you can per set. Meaning, you should squat to the appropriate depth, keep your heels in contact with the floor, and extend your knees fully on each rep.

Like push-ups, you can start with an easier variation (e.g., the bodyweight squat) and swap that for more challenging variations once you build adequate leg strength. Good examples of such movements include:

• Bulgarian split squat
• Single-leg squat

I recommend working up to 40 bodyweight squats per set before swapping the exercise for Bulgarian split squat. Once you're comfortable with that movement and can easily do 30 reps per leg, you can move to the third level: the single-leg squat.

4. Romanian deadlifts

The Romanian deadlift is a fantastic exercise for your posterior chain (hamstrings and glutes). Including Romanian deadlifts in your training is vital because doing so will prevent you from over-developing your quadriceps and having muscle imbalances.

Romanian deadlifts are more challenging to learn because it takes some time to master the hip hinge. With this movement, you should think, "Butt back, spine straight." In doing so, you maintain a healthy spinal position and put your posterior chain at a mechanical advantage to do all the work.

You should begin with the standard version of the movement but without using external resistance. Focus on proper technique and feel the back of your thighs engaging on every repetition. Here is a video of what the exercise looks like.

Once you're comfortable with Romanian deadlifts, you can start doing the single-leg version. The more challenging variation will help you make a lot of progress and improve your balance. Plus, training one side at a time is beneficial for improving your mind-muscle connection. 

A Simple Bodyweight Routine That Will Transform The Way Your Body Looks

The below might seem like an overly-minimalistic bodyweight routine, but it will work great, so long as you follow it, do each movement with proper technique, and focus on making steady progress. Your nutrition and sleep will also play a significant role in the equation.

The bodyweight routine consists of three workouts, but none are too long or particularly demanding to recover from. Their layout allows you to focus on one core exercise each day, which is beneficial for making progress from week to week.

Workout 1 (e.g., Monday)

Chin-ups - 4 sets of as many reps as possible -1 or 2
Push-ups - 3 sets of 6 to 15 reps
Squats - 2 sets of 5 to 30 reps
Romanian deadlift - 2 sets of 5 to 30 reps

Workout 2 (e.g., Wednesday)

Push-ups - 4 sets of 6 to 15 reps
Chin-ups - 3 sets of as many reps as possible -1 or 2
Squats - 2 sets of 5 to 30 reps
Romanian deadlift - 2 sets of 5 to 30 reps

Workout 3 (e.g., Friday)

Squats - 4 sets of 5 to 30 reps
Chin-ups - 3 sets of as many reps as possible -1 or 2
Romanian deadlift - 2 sets of 5 to 30 reps
Push-ups - 2 sets of 6 to 15 reps

If you can't do chin-ups, begin with three or four sets of slow negative where you descend as slowly as you can. As discussed above, doing these will build back strength and teach you how to engage the correct muscles.

How to Keep Challenging Yourself to Grow (With Photos And Examples)

A common argument against bodyweight training is that you can't challenge yourself much. The truth is, you can, but you need the right tactics. Here are seven actionable ideas:

1. Do more reps and sets

An obvious way to keep working hard with bodyweight movements is to do more reps and sets. For example:

• Week 1 - 3 sets of 8 reps
• Week 2 - 3 sets of 10 reps
• Week 3 - 3 sets of 12 reps
• Week 4 - 4 sets of 10 reps

There are plenty of ways to progress, but some combination of increasing reps and sets should be your go-to option.

2. Do unilateral exercises when possible

Unilateral exercises are those in which you train one side at a time. Using such movements is a great way to challenge yourself and reduce the risk of muscle imbalances. Here are some examples:

Push-ups ⇒ One-arm push-ups
Squats ⇒ Single-leg squats
Romanian deadlift ⇒ Single-leg Romanian deadlift

3. Do more challenging exercises

Picking more challenging exercises is another way to make your workouts more difficult. As discussed in the previous point, unilateral exercises are one option, but there are many other ways. For example, if squats get too easy, switch to Bulgarian split squats. If regular push-ups feel too manageable, do plyometric push-ups.

4. Change the angle of attack

Shifting your torso angle is another way to change an exercise's difficulty to fit your needs. For example, you can shift your body angle in several ways to adjust the difficulty of a push-up:

Incline push-ups ⇒ Classic push-ups ⇒ Decline push-ups

Here is how it might look for the pike-push-up:

Bent knees Pike push-up ⇒ Straight leg pike push-ups ⇒ Chair-elevated pike push-ups ⇒ Countertop-elevated pike push-ups

5. Increase the range of motion

Increasing the range of motion is another good way to make a movement more difficult. For example, if traditional push-ups feel too easy, elevate your hands on books or stands to increase the range of motion, causing a more significant stretch at the bottom. Another example is the squat. You can elevate your heels slightly and squat to a greater depth, even if you lack good ankle mobility.

6. Use resistance bands

Adding a resistance band to some exercises is another creative way to increase the difficulty. For example, you can:

• Wrap a looped band over your upper body and do push-ups
• Step over a resistance band, put it on your shoulders, and do squats
• Step over a band, grab it with both hands, and do Bulgarian split squats

7. Add extra weight

Adding external weight is another good way to make an exercise more challenging. For example, you can fill up a backpack with books or other heavy objects, place it on your back, and do push-ups or squats.