Best 10 Bodyweight Exercises for Full Body Fitness at Home

Are you a busy professional struggling to fit in a workout? Perhaps you feel intimidated by the gym or are facing a plateau in your fitness journey. The good news is that you can achieve full body fitness right in your own home, without any equipment. The following bodyweight exercises are effective, require no special gear, and can be done in a small space. Let’s dive in!

Quick Stats Box

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

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and move in small circles, gradually increasing in size.

2. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees up toward your chest while pumping your arms.

3. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Swing one leg forward and backward while keeping your torso upright.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you lower down.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

Best 10 Bodyweight Exercises

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|---------------|--------|---------------------|---------------------------------------|--------------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds between sets | Keep your body in a straight line from head to heels | Knee push-ups (easier) / Decline push-ups (harder) | | Squats | 15 reps | 3 | 45 seconds between sets | Push through your heels to stand up | Partial squats (easier) / Jump squats (harder) | | Plank | 30 seconds | 3 | 45 seconds between sets | Keep your body flat; squeeze your glutes | Knee plank (easier) / Plank with shoulder taps (harder) | | Mountain Climbers | 30 seconds | 3 | 45 seconds between sets | Drive your knees towards your chest quickly | Slow mountain climbers (easier) / Cross-body mountain climbers (harder) | | Lunges | 10 reps each leg | 3 | 45 seconds between sets | Step forward and lower your back knee toward the ground | Reverse lunges (easier) / Jump lunges (harder) | | Burpees | 8-10 reps | 3 | 45 seconds between sets | Jump explosively at the top | Step back instead of jumping (easier) / Add a tuck jump (harder) | | Glute Bridges | 15 reps | 3 | 45 seconds between sets | Squeeze your glutes at the top | Single-leg glute bridges (harder) | | Side Plank | 20 seconds each side | 3 | 45 seconds between sets | Keep your body in a straight line | Knee side plank (easier) / Raise the top leg (harder) | | Bicycle Crunches | 15 reps each side | 3 | 45 seconds between sets | Keep your lower back pressed into the floor | Regular crunches (easier) / Extend legs fully (harder) | | Tricep Dips (using a chair) | 10-12 reps | 3 | 45 seconds between sets | Lower down until your elbows are at 90 degrees | Feet on the ground (easier) / Legs extended (harder) |

Cool-Down (3-5 minutes)

1. Standing Forward Fold

   • Duration: 1 minute
   • Form Cue: Bend forward and let your arms hang, relaxing your neck.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Reach toward your toes while keeping your back straight.

4. Shoulder Stretch

   • Duration: 1 minute (30 seconds each side)
   • Form Cue: Pull one arm across your body and hold with the opposite arm.

Complete in: 25-30 minutes

Conclusion

Now that you have a complete bodyweight workout plan, you can easily fit fitness into your busy schedule. Aim to complete this routine 3 times a week with rest days in between for recovery. As you get stronger, consider increasing your reps or sets, or try more advanced variations of these exercises.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you're performing each exercise correctly and effectively.