Best 5 Bodyweight Exercises for a Full Body Workout at Home

Finding the time to hit the gym can be a challenge, especially for busy professionals. With long hours spent at work and the intimidation factor of crowded gyms, many of us struggle to stay fit. The good news is that you can achieve a powerful full-body workout right at home using just your bodyweight. No equipment is necessary, and these exercises can be done in a small space.

Quick Stats Box:

• Total Time: 20 minutes (including warm-up)
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

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

Full Body Exercises

1. Push-Ups (Standard or Knee Push-Ups)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do knee push-ups for an easier variation.

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back as if sitting in a chair, keeping your chest up.
• Modification: Perform squats to a chair for added support.

3. Plank to Shoulder Tap

• Reps: 12 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable and avoid rocking side to side.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform single-leg glute bridges for a challenge.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest while keeping your core tight.
• Modification: Slow down the pace for an easier variation.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|----------| | Push-Ups | 10-15 reps | 3 | 45 secs | | Bodyweight Squats | 15-20 reps | 3 | 45 secs | | Plank to Shoulder Tap | 12 taps/side | 3 | 45 secs | | Glute Bridges | 15-20 reps | 3 | 45 secs | | Mountain Climbers | 30 seconds | 3 | 45 secs |

Cool-Down (3-5 minutes)

• Child’s Pose: 1 minute
• Standing Forward Bend: 1 minute
• Seated Hamstring Stretch: 30 seconds each leg
• Cat-Cow Stretch: 1 minute

Complete in: 20 minutes

Conclusion and Next Steps

This full-body workout can be done anywhere, making it perfect for busy professionals. Aim to complete this routine 3 times a week, allowing rest days in between. As you progress, you can increase the number of reps or sets, or reduce your rest time for an added challenge.

For more personalized coaching and real-time feedback to ensure you’re performing each exercise correctly, consider signing up for HipTrain's live 1-on-1 sessions.