Hydration Blog

5 Reasons to Try Bodyweight Training

As we move into the peak of long distance training season, it is more important than ever to discuss the benefits of strength training as it contributes to our overall health and performance. At nuun, one of our favorite ways to fit in strength training is through the use of our own body weight. This eliminates the need for a gym or costly equipment while also making efficient use of time!

Besides the obvious cost savings, here are some reasons to consider integrating bodyweight training into your overall conditioning plan:

1. Working out in beautiful places.

One of the best things about body weight training is that your gym is 100% mobile. You can bring your workout with you wherever you go. You know that gorgeous park you’ve been meaning to visit? How about the beach view down the road on your vacation? Turn it into your bodyweight gym this weekend!

2. It’s functional fitness!

Bodyweight training benefits overall athletic ability since your body is moving in organic and dynamic ways. Not only will this support your running and/or cycling, but you’ll notice increased function and mobility in everyday movement. Bodyweight training can easily translate into a high intensity interval training (HIIT) workout (see suggested workout below). HIIT will challenge your cardiovascular system to work harder for shorter amounts of time, ultimately increasing your overall strength and performance.

3. Joint protection.

Your body is acclimated to supporting the weight you carry around day-to-day. Using it as your weight source in dynamic training minimizes risk for unexpected or intolerable stress on your joints. Bodyweight training also works to reinforce tendon and muscle strength around the joints that can become vulnerable and risk injury during long distance training.

4. It can speed up your pace.

Similar to the way speed workouts improve your long-distance performance, bodyweight training also contributes to increased speed. By integrating explosive movements (think: jump squats and burpees), your body is using fast-twitch muscle fibers, building up strength and power to supplement your endurance training.

5. You get to be a kid again.

When was the last time you swung on the monkey bars and did jumping jacks? Bodyweight exercise is a great way have a little fun and even include your mini-me’s into your workout!

Below is one of our favorite full-body bodyweight circuits. You’ll be sure to get your sweat on with this quick powerhouse workout!

Circuit: 15 minutes

Complete the following circuits as many times as possible in 5 minutes:

  • 15 explosive jumping squats
  • 40 walking lunges (20 each leg)
  • 20 bench jumps
  • 40 step-up knee ups (20 each leg)

Rest until heart rate normalizes.

Complete the following circuits as many times as possible in 5 minutes:

  • 25 laying down leg raises
  • 20 push ups
  • 30 bicycle crunches (15 each side)
  • 20 tricep dips

Rest until heart rate normalizes.

Complete the following circuits as many times as possible in 5 minutes:

  • 30 jumping lunges (15 each leg)
  • 40 mountain climbers
  • 20 tuck jumps
  • 0:45 second plank 

Like to pump the music during your workout? Try our HIIT That Beat playlist on Spotify!

POSTED IN Bike, Fitness & Health, Run

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