Best 10 Bodyweight Exercises for a Full Body Workout at Home

Finding time to get to the gym can be a challenge, especially for busy professionals. The intimidation of crowded spaces or the fear of plateauing can further complicate your motivation to work out. Luckily, bodyweight exercises provide an effective solution for full-body workouts that can be performed right in your living room, without any equipment. In this guide, we’ll explore the best bodyweight exercises that deliver results, no matter how tight your schedule is.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Prepare your body for the workout with this quick warm-up to increase blood flow and reduce the risk of injury.

1. Arm Circles: 30 seconds forward, 30 seconds backward

   • Form Cue: Keep arms straight and engage your shoulder muscles.

2. High Knees: 1 minute

   • Form Cue: Drive your knees up to hip level and pump your arms.

3. Bodyweight Squats: 1 minute

   • Form Cue: Keep your chest up and push your hips back as you squat.

4. Torso Twists: 1 minute

   • Form Cue: Keep your hips steady while twisting your upper body side to side.

5. Lateral Lunges: 1 minute (30 seconds each side)

   • Form Cue: Keep your foot flat as you push your hips back.

Bodyweight Exercises

1. Push-Ups (Standard/Modified)

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

2. Bodyweight Squats

   • Reps: 15-20
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your weight on your heels and push through to standing.
   • Modification: Use a chair for support.

3. Plank to Shoulder Tap

   • Duration: 30 seconds
   • Sets: 3 sets
   • Rest: 30 seconds between sets
   • Form Cue: Keep your hips stable as you tap each shoulder with the opposite hand.
   • Modification: Drop to your knees for a modified plank.

4. Lunges (Forward/Reverse)

   • Reps: 10-12 each leg
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your front knee behind your toes as you lower down.
   • Modification: Reduce range of motion for a gentler version.

5. Burpees (Standard/Modified)

   • Reps: 8-10
   • Sets: 3 sets
   • Rest: 1 minute between sets
   • Form Cue: Jump back into a plank position, keep your core tight.
   • Modification: Step back instead of jumping.

6. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3 sets
   • Rest: 30 seconds between sets
   • Form Cue: Drive your knees towards your chest quickly while maintaining a strong plank position.
   • Modification: Slow down the pace for a gentler version.

7. Glute Bridges

   • Reps: 12-15
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
   • Modification: Perform one leg at a time for added challenge.

8. Tricep Dips (Using a chair or low table)

   • Reps: 10-12
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your elbows close to your body as you lower down.
   • Modification: Bend your knees to reduce difficulty.

9. Supermans

   • Reps: 15
   • Sets: 3 sets
   • Rest: 30 seconds between sets
   • Form Cue: Lift your arms and legs simultaneously, squeezing your lower back.
   • Modification: Lift one arm and the opposite leg at a time for a gentler version.

10. Side Plank (Left/Right)

    • Duration: 20-30 seconds each side
    • Sets: 2 sets
    • Rest: 30 seconds between sides
    • Form Cue: Keep your body in a straight line from head to heels.
    • Modification: Drop your lower knee to the ground for support.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|------------------|------|---------------| | Push-Ups | 10-15 | 3 | 45 seconds | | Bodyweight Squats | 15-20 | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Lunges | 10-12 each leg | 3 | 45 seconds | | Burpees | 8-10 | 3 | 1 minute | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 | 3 | 45 seconds | | Tricep Dips | 10-12 | 3 | 45 seconds | | Supermans | 15 | 3 | 30 seconds | | Side Plank | 20-30 seconds | 2 | 30 seconds |

Cool-Down (3-5 minutes)

Finish your workout with these stretches to promote recovery and flexibility.

1. Child's Pose: 1 minute

   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Fold: 1 minute

   • Form Cue: Reach for your toes while keeping your back straight.

3. Standing Quad Stretch: 30 seconds each leg

   • Form Cue: Pull your foot towards your glutes while keeping your knees together.

4. Shoulder Stretch: 30 seconds each arm

   • Form Cue: Pull your arm across your chest, keeping your shoulder down.

Complete in: 25-30 minutes

Conclusion

With these 10 bodyweight exercises, you can achieve a full-body workout in the comfort of your home, with no equipment required. Aim to complete this routine 3 times a week, allowing rest days in between for recovery. As you progress, consider increasing the reps or sets, or reducing rest times to challenge yourself further.

For personalized coaching and real-time feedback, consider booking a session with one of our certified trainers at HipTrain.