10 Best Full Body Bodyweight Exercises You Can Do at Home

Are you struggling to fit a gym visit into your busy schedule? Do you find yourself intimidated by gym equipment or simply prefer the comfort of your own space? If so, you're not alone. Many professionals are turning to effective home workouts that require no equipment and can be done in limited space. In this article, we’ll cover the 10 best full body bodyweight exercises you can do at home, ensuring you can maintain your fitness without the need for a gym.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Intermediate (but modifications available)
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds each leg
3. High Knees: 1 minute
4. Torso Twists: 1 minute
5. Bodyweight Squats: 1 minute, slow tempo

The 10 Best Full Body Bodyweight Exercises

1. Push-Ups (Incline/Standard)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; squeeze your glutes.
• Modification: Perform on knees for an easier version.

2. Squats (Bodyweight)

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and keep your chest up.
• Modification: Perform on a chair for extra support.

3. Plank (Standard)

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders; avoid sagging hips.
• Modification: Drop to your knees for an easier version.

4. Burpees

• Reps: 8-12 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump explosively; land softly to reduce impact.
• Modification: Step back instead of jumping for an easier version.

5. Lunges (Forward)

• Reps: 10-12 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Perform static lunges (no stepping) for an easier version.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Maintain a tight core and run your knees towards your chest.
• Modification: Slow down the pace for an easier version.

7. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a wall for support.

8. Tricep Dips (Using a Chair)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to make it easier.

9. Side Plank

• Duration: 20-30 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your bottom knee for an easier version.

10. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep a steady rhythm and land softly.
• Modification: Step side-to-side instead of jumping.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------|------------------|------|---------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | | Squats | 15-20 reps | 3 | 45 seconds | | Plank | 30-60 seconds | 3 | 30 seconds | | Burpees | 8-12 reps | 3 | 60 seconds | | Lunges | 10-12 reps each leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15-20 reps | 3 | 45 seconds | | Tricep Dips | 10-15 reps | 3 | 45 seconds | | Side Plank | 20-30 seconds each side | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Standing Forward Bend: 1 minute
3. Seated Hamstring Stretch: 30 seconds each leg
4. Shoulder Stretch: 30 seconds each arm

Complete in: Approximately 25-30 minutes

Conclusion

Incorporating these 10 bodyweight exercises into your routine can provide a comprehensive full body workout you can do anywhere, anytime. Aim to complete this workout 3 times a week, allowing for rest days in between to aid muscle recovery.

As you progress, increase the reps or duration of each exercise to continue challenging your body. If you're looking for personalized coaching, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.