Health & Fitness Journal

10 Best Bodyweight Exercises at Home

What are bodyweight exercises??

These are strength training exercises that use your body weight as resistance. Post-pandemic with all the gyms closed, people have learned the right way that you do not need gym equipment to stay fit, strengthen that core and get into that desired shape. Instead, stay at home and use any home gym equipment. Or engage inconvenient and- equipment bodyweight exercises. Here comes the most popular fitness myth that the only way to build muscles or gain muscle mass is by lifting heavy weights or weight training. Well, the fact is that bodyweight workouts or exercises are as effective as using weights. With weights, we challenge ourselves by lifting more weights.

But with bodyweight exercises, we need to:

  1. Increase reps and decrease rest times as you make progress.
  2. Try variations or alternative forms of exercise.
  3. Keep training & pushing yourself until you physically fail. But do not forget Recovery.
  4. Keep it slow and increase your time under tension.

Benefits of bodyweight exercises

  1. It’s FREE!!– Literally. Forget about your gyms’ monthly, quarterly, or yearly membership fees. It is time to kickstart your free bodyweight exercise routine to stay fit.
  2. Wherever & Whenever– You do not need a room full of equipment or a dedicated gym to work out. Also, you do not need time-restricted gym slots now. Bodyweight exercises provide the convenience of working out whenever and wherever. So, now you can start your exercise at Home.
  3. Accessible to all levels– Bodyweight workouts are accessible not only to beginners but to all fitness levels. You can implement variations and challenge your body based on your ability and physical strength.
  4. Build Muscle & Flexibility– These “Workout at Home” exercises are a perfect combination of cardio and strength training. They can help you build muscle as well as improve flexibility, strength, and endurance. Your mobility increases significantly due to the movements involved in bodyweight exercises.
  5. Safe & Secure– Since you are not carrying any weights and aren’t surrounded by heavy machines, you are less prone to injuries.
  6. Burn that fat– Bodyweight exercises burn fat not only while you are working out but even continue long after you are done. Therefore, they are very effective in burning fat.
  7. Full-body Workout– If you are looking for a full-body workout without switching your gym machines, bodyweight exercises are just for you. They help you to work on your core, shoulders, legs, arms, chest, glutes, and whatnot. Hence, you can do your HIIT workout at home, cardio exercises at home, chest workout at home, weight loss exercises at home, and everything else.

Below is the list of the 10 best bodyweight exercises that you can do at home. Do your preferred exercises at least three times a week with 10-15 reps of each for at least 3 sets.

  1. Squats Squats are an amazing exercise that targets your entire lower body and engages your core also.
    Stand with your feet just shoulder-width apart and toes slightly pointed out. Send your hips back and bend your knees to lower your body until the thighs are parallel to the ground. Now as you press through your heels to rise, squeeze your glutes and keep your core tight. This is one rep.
  1. Plank Plank is an all-in-one full-body workout that targets your entire body and engages your core, glutes, legs, and shoulders.
    Keep your hands about shoulder-width apart and your toes touched to the ground. Keep your body in a straight line from head to heels and tighten your core, glutes, and thighs. Hold the position for 40- 60 seconds.
  1. Push-Ups Push-ups are the ultimate bodyweight exercise that targets your core, legs, and upper body very effectively.
    Start in a plank position with hands just shoulder-width apart. Keep your body straight, and engage your core, glutes, and legs. Bend your elbows to lower your chest to the floor then push back up. This is one rep.
  1. Mountain climbers Mountain climbers build both strength and fitness. They are effective in challenging you by targeting your entire body from the upper body to the core to your legs.
    Start in a high plank position with hands just shoulders width apart. Tighten your core, and glutes and keep your legs straight. Now bring your left knee in towards the chest and quickly switch to the other leg. This is one rep of both sides.
  1. Russian Twist Russian twist is a great bodyweight exercise to build a strong core. You can implement variation by using weights.
    Sit with your upper body leaning back at 45 degrees angle. Keep back straight, knees bent and heels touched to the ground. Engage the core, bend the elbows and bring both hands in front of the chest. Now rotate your torso to the left and then the right. You can also lift your heels off the ground to increase difficulty. This is one rep of both sides.
  1. Burpees Burpees activate all your body muscles and burn enormous calories, therefore, offering a full-body workout.
    Stand with feet about hip-width apart, with back straight, and engage core and glutes. Then get into a low squat position with hands on the floor. Jump and kick your feet back to get into a high plank position. Do a push-up by lowering the chest to the floor. Now jump your feet forward by pressing your arms and jump straight upwards. This is one rep.
  1. Wall sits Wall sits is a very beneficial exercise to brace your core, quads, hamstrings, and adductors.
    Start with your back against a wall. Engage your core and slowly slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles. Hold this position for 30 to 60 seconds. Lower back down and repeat.
  1. Glute Bridge Glute bridge stabilizes your core and strengthens the glutes and hamstrings, thus, improving balance and posture.
    Lie down facing upwards, arms by side and knees bent with feet touched to the ground. Engage your glutes while lifting the hips off the floor so that the body forms a straight line from shoulders to knees. Hold for 2 seconds and then lower down. This is one rep.
  1. Bicycle Crunch Bicycle crunches are excellent in targeting your entire core- the rectus abdominis (Upper abs), obliques (Side abs muscles), and lower abs. Also, it engages your glutes and hamstrings.
    Lie down on your back with your hands behind your head. Keep your knees bent and feet lifted. Engage your core and lift your shoulders to bring your left elbow to the right knee while keeping the left leg straight in the air. Now switch to the other side.
  1. Triceps Dip Triceps Dips are an effective strength workout for your upper body. It builds and strengthens your arms and shoulders.
    Sit on a chair/ a bench/ any other stable surface and grip the front edges with your hands. Keep your arms straight and slide your hips slightly forward so that it does not touch the edge of the surface. Keep legs at 90- a degree angle. Now bend arms to a 90- degree angle to lower body down. Engage your triceps and core and lift your body. This is one rep.