Maintaining a fitness routine at home is more accessible than ever especially with the rise of bodyweight exercises at home. These types of workouts offer a fantastic way to build strength boost stamina and increase flexibility without any equipment. Whether you’re just starting out on your fitness track or looking to get back into a routine. Here are 10 effective bodyweight exercises you can perform at home without any equipment.
- Push-Ups
Push-ups are a classic bodyweight exercise at home that can be done just about anywhere. Start in a plank position with your hands shoulder-width apart lower your body until your chest nearly touches the ground and push back up. If you’re a beginner try doing push-ups with your knees on the ground for a modified version.
- Squats
Squats are vital bodyweight exercises at home that target your lower body. Stand with your feet shoulder-width apart push your hips back and bend your knees as if sitting in a chair. Aim to lower your body until your thighs are parallel to the ground before pushing through your heels to return to a standing position.
- Plank
The plank is one of the most effective bodyweight exercises at home for building core strength. Get into a forearm plank position keeping a straight line from head to heels. Hold for 20-60 seconds. This exercise can also be improved by dropping to your knees if needed.
- Lunges
Lunges are dynamic bodyweight exercises at home that improve balance and strength. Start by standing tall and take a big step forward with one foot lowering your hips until both knees form 90-degree angles. Push back to standing and alternate sides making sure to keep your front knee above your ankle.
- Glute Bridges
Glute bridges are excellent bodyweight exercises at home that focus on the posterior chain. Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips while squeezing your glutes at the top. Hold for a second then lower back down.
- Mountain Climbers
For a great cardio blast incorporate mountain climbers—one of the most dynamic bodyweight exercises at home. Start in a plank position and alternate driving your knees towards your chest in a running motion. Keep your hips down to maximize the workout’s effectiveness.
- Burpees
Burpees are high-intensity bodyweight exercises at home that work every muscle group. Begin standing drop into a squat with hands on the ground kick your feet back to a plank perform a push-up return to the squat and explode into a jump. These can be challenging so modify as needed by skipping the push-up at first.
- Leg Raises
Leg raises are targeted bodyweight exercises at home that strengthen the lower abs. Lie flat on your back with legs extended. Keeping them straight lift your legs towards the ceiling while pressing your lower back into the floor. Lower them slowly without letting them touch the ground and repeat.
- Side Plank
For overall core strength try the side plank—another effective bodyweight exercise at home. Lie on your side and prop yourself up on one elbow while stacking your feet. Lift your hips off the ground to form a straight line with your body. Hold for as long as possible then switch sides.
- Jumping Jacks
Jumping jacks are a fun way to elevates your heart rate and involve multiple muscle groups. Stand with your feet together and arms at your sides then jump while spreading your legs apart and raising your arms overhead. Jump back to the starting position and repeat. This is an excellent warm-up or cardio finisher among your bodyweight exercises at home.
