You don’t need any weights, machines, or expensive gym memberships to get fit! A home bodyweight workout is a great way to work your entire body in the comfort of your home and enjoy the benefits of it, including weight loss. Because of this accessibility, this workout style is perfect for those with busy lifestyles. Try going through these exercises first thing in the morning to energize your day, or go through the exercises during your favorite TV show at night.
Home Bodyweight Workout Warm Up
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, belly, hips, and legs. Relax your arms at your sides. Engage your core. Shift your shoulders forward, lift them upward, then roll your shoulders back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 10 repetitions in each direction.
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Shoulder Rolls
2. Standing Twists
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, belly, hips, and legs. Place your hands on your shoulders. Engage your core and twist your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions in each direction.
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Standing Twists
3. Semi-Squats
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a semi-squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions.
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Semi-Squats
Home Bodyweight Workout Routine
1. Single Leg Deadlift
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the back of a chair for support if needed. Engage your core, transfer all your weight onto one foot, and bend your supporting knee slightly. Hinge your hips and bend your upper body forward to be parallel to the floor while extending your opposite leg back. Return to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
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Single Leg Deadlift
2. Wall Push Ups
Begin in an upright position in front of a wall, keeping your head, shoulders, hips, and legs in alignment. Place both hands on the wall at shoulder height and step back with both feet to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and toes. Engage your abdominal muscles and bend your arms to lower your upper body towards the wall. Straighten your arms to raise your upper body and complete the push-up movement. Repeat the movement. Start with 1 set of 10 repetitions.
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Wall Push Ups
3. Wall Tricep Push Ups
Begin in an upright position in front of a wall, keeping your head, shoulders, hips, and legs in alignment. Place both hands on the wall at shoulder height and step back with both feet to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and toes. Engage your abdominal muscles and bend your arms to lower your upper body towards the chair, keeping your arms tucked close to your upper body. Straighten your arms to raise your upper body and complete the push-up movement. Repeat the movement. Start with 1 set of 10 repetitions.
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Wall Tricep Push Ups
4. Lateral Leg Lifts
For this exercise, use a wall or the back of a chair for support if needed.
Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the back of a chair for support and place your other hand on your hip. Engage your core and lift one leg out to the side. Lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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5. Reach and Pulls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Extend both of your arms in front of your body at chest height. Bend your knees and hinge through your hips to move into an athletic position. Contract your core and pull your arms back in a rowing motion, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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Reach and Pulls
6. Squats
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Clasp your hands together in front of your body at chest height and tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a squat position. Keep your knees behind your toes. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions.
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Squats
7. Seated Elbow to Knee Twists
Begin in an upright position on the front of a chair with your knees bent and your feet flat on the floor. Position your hands at your ears or interlace your fingers behind your head. Tighten your core and lift one knee as you twist your upper body to bring your opposite elbow towards your raised leg. Start with 1 set of 5 repetitions on each side. Return to the starting position and repeat the movement.
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Give this short home bodyweight workout a try and see how you feel. Increase your repetitions or complete two or more sets of the exercises as your strength and endurance improve. For an added challenge, add resistance to the exercises by holding light dumbbells or incorporating resistance tubing into the movements.
