Following up on the recent thread on the "best" overall exercise I thought we could go into fitness programs as well. Not that it has never been discussed here before but even just writing and reading about various training methods might motivate our members (myself included!) to get off the computer and do something about it...

So for starters, a few easily remembered and effective ways of combining bodyweight exercises, most of which can be done anywhere without additional equipment:

Ladders

Much more effective than sets of fixed reps, this is a good way to increase the overall volume without burning out. Start with a single rep, rest briefly, do 2 reps, rest again, then 3 reps etc.

For example, 1-6:
1/2/3/4/5/6

Rest between sets should only be as long as it takes you to complete each set, but never longer than 30 to 60 seconds at most.

This works best with relatively challenging exercises (pullups or one-arm pushups). The max set should be difficult but not impossible to complete. Alternatively, start with the max set and work your way down to a single rep, e.g. 6/5/4/3/2/1. That way seems to work better for me.

You can do several ladders in a row but only after a longer rest, 3-5 min.

If the exercise is easy so that you can crank out several dozen reps per maximum set ladders are not optimal. But you could multiply the number of reps per set and do something like this:
2/4/6/8/10/12 or the other way around. Great for pushups, burpees or squat thrusts.

Pyramids

Pretty much the same, only that instead of finishing with the maximum set you then follow up with progressively shorter sets back to 1:
1/2/3/4/5/4/3/2/1.

This works for some people but can lead to overtraining if you exceed the optimal volume.

Circuit training

Do one set, then proceed with a set of a different exercise immediately without rest. Works best if you alternate major muscle groups. Might look something like this:
30 squats
30 pushups
30 V-ups, crunches or anything else for the abs.

Can be done in timed rounds, usually 2-5 minutes total, with 30 to 60 seconds for each exercise.

Repeat the circuit several times after a 2-3 min. rest. For extra challenge, try active rest - do jumping jacks or jump rope between the circuits.

Tabata intervals

Simply put, a very high intensity 4 min. circuit. Do an exercise at top intensity for 20 seconds, rest 10 seconds and repeat for 8 times total.

Very effective for improving your anaerobic capacity. Ideal for sprinting, bike etc. Bodyweight squats are also a great idea, even pushups if you are good at them already. Only suitable for people who have already developed a strong foundation. You MUST push yourself to the point of maximum exertion though.

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All in all, you could integrate several of these methods into a reasonably short, yet very effective bodyweight regimen with an emphasis on strength/anaerobic endurance. With an extra 20-30 min. cardio workout several times per week you would be well on your way on developing excellent all-around fitness.