Who said you cannot workout without equipment or a gym? You certainly can! Your body weight is an excellent “equipment” for a full-body workout – anytime, anywhere.
Bodyweight exercises are fun and super effective. In 20 minutes, you burn 300-500 calories. Do it 5 times a week, and you will burn 1500-2500 calories!
Warm-up
Before you start with the exercises, you must warm up for at least 10 minutes. Here’s a warm-up routine you can follow:
- Neck tilt – 1 set of 10 reps
- Neck rotations – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Arm rotations – 1 set of 10 reps
- Waist circles – 1 set of 10 reps
- Side bends – 1 set of 10 reps
- Side lunges – 1 set of 10 reps
- Spot jogging – 3 minutes
- Ankle rotation – 1 set of 10 reps
Bodyweight Workouts To Build Muscle and Strength At Home
1. Jump Squats
Target – Glutes, hamstrings, quads, and calves
How To Do
- Stand straight with your feet shoulder-width apart, chest out, shoulders relaxed, and abs engaged.
- Push your hips out, flex your knees, and get into a sitting posture. Your knees should not overshoot your toes.
- Get back up and jump. Throw your hands to the side to propel your body up.
- Land softly on the floor and squat down again.
Sets And Reps: 3 sets of 15 reps
2. Jump Lunges
Target – Quads, hamstrings, and glutes
How To Do
- Stand straight with your feet shoulder-width apart, chest out, shoulders rolled back, and abs engaged.
- Take a step forward with your right leg.
- Flex both your knees and lower your body. Stop when your right thigh is parallel to the floor.
- Push your body up into a jump. Simultaneously, bring your left leg forward and right leg backward.
- Land softly on the floor.
Sets And Reps: 3 sets of 10 reps
3. Calf Raises
Target – Calves
How To Do
- Stand straight with your feet hip-width apart, chest out, shoulders rolled out, and abs engaged.
- Raise your heels and hold for 1 second. Feel the stretch at the back on your lower legs.
- Slowly lower your heels and raise them again.
- Do it faster with your feet wider apart for the next set.
Sets And Reps: 3 sets of 20 reps
4. Donkey Kicks
Target – Glutes, hamstrings, and hip flexors
How To Do
- Get on all fours.
- Lift your right leg off the floor.
- Keeping the knee flexed, kick your leg back.
- Do this 10 times and then switch legs.
- This completes one set.
Sets And Reps: 3 sets of 10 reps with each leg
5. Single Leg Deadlift
Target – Quads, hamstrings, and calves.
How To Do
- Stand straight with your feet together. Roll your shoulders back, pop your chest up, and engage your core.
- Take a small step ahead with your right leg. This is the starting position.
- Keeping your left knee soft, bend forward and lift your left foot off the floor.
- Extend your hands and try touching the floor.
- Hold this pose for a second and then come back to the starting position.
- Repeat with the other leg.
Sets And Reps: 3 sets of 8 reps
6. Frog Jumps
Target – Quads, glutes, hamstrings, hip flexors, and calves
How To Do
- Stand straight with your feet wider than shoulder-width apart.
- Keep your chest up, shoulders rolled back, and core engaged.
- Flex your knees and do a full squat. Touch the floor with your fingertips.
- Get back up and take a small jump.
- Land softly on the floor and get into the full squat position.
Sets And Reps: 3 sets of 12 reps
7. Push-ups
Target – Deltoids, traps, lats, and biceps
How To Do
- Get into a plank position. Your elbows should be right below your shoulders, and hands slightly turned out. This is the starting position.
- Flex your elbows and lower your chest to the floor.
- Push your chest back up to the starting position.
Sets And Reps: 3 sets of 8 reps
8. Decline Push-ups
Target – Deltoids, traps, lats, and biceps
How To Do
- Place your feet on an elevation (stairs, box, etc.).
- Get into a plank position. Your elbows should be right below your shoulders, and hands slightly turned out. This is the starting position.
- Flex your elbows and lower your chest to the floor.
- Push your chest back up to the starting position.
Sets And Reps: 3 sets of 8 reps
9. Plank Up And Down
Target – Deltoids, traps, lats, and biceps
How To Do
- Get into the arm plank position.
- Flex your right elbow, make a fist, and get down.
- Flex your left elbow, make a fist, and get down. Right now, you are in the elbow plank position.
- Extend your left hand and get up.
- Next, extend your right hand and get back into the arm plank position.
- This completes one rep.
- Start with your left arm again.
Sets And Reps: 2 sets of 10 reps
10. Tricep Dips
Target – Triceps, lats, and deltoids
How To Do
- Sit in front of a sofa or a bench.
- Place your back against it and your palms on the sofa or the bench.
- Keep your legs straight and lift your buttocks slightly off the floor. This is the starting position.
- Push the bench and lift your body.
- Get back down to the starting position.
Sets And Reps: 3 sets of 8 reps
11. Russian Twists
Target – Obliques and abs
How To Do
- Sit on a mat with your knees slightly flexed, heels on the mat, and palms together.
- Lean back slightly and lift both your legs off the floor.
- Twist to your right and then to your left.
- Do this 20 times before taking a break of 10 seconds.
Sets And Reps: 3 sets of 20 reps
12. Plank Toe Touch
Target – Deltoids, lats, traps, biceps, abs, glutes, and hamstrings
How To Do
- Get into a plank position.
- Lift your left palm off the floor and touch your right foot. Push your hips up toward the ceiling while doing so.
- Get back to the starting position.
- Lift the right palm off the floor and touch your left toe.
- This completes one rep.
Sets And Reps: 3 sets of 12 reps
13. Double Leg Raises
Target – Lower abs, upper abs, and hip flexors
How To Do
- Lie down on a mat. Place your thumbs underneath your buttocks. Keep your abs engaged. This is the starting position.
- Lift both your legs until they are perpendicular to the floor.
- Slowly lower your legs down.
- Right before your legs are about to touch the floor, lift them again.
Sets And Reps: 3 sets of 20 reps
14. Alternating Leg Drops
Target – Lower abs, upper abs, glutes, and hamstrings
How To Do
- Lie down on a mat, place your hands close to your hips, and palms flat on the floor. Keep your knees soft.
- Lift both your legs straight up. This is the starting position.
- Drop your right leg.
- Bring it up again. Simultaneously, drop your left leg.
- This completes one rep.
Sets And Reps: 3 sets of 10 reps
15. Mountain Climbers
Target – Abs, lower back, glutes, hip flexors, hamstrings, quads, deltoids
How To Do
- Get into a plank position. Keep your core engaged.
- Flex your right knee and bring it close to your chest.
- Place your right leg back, hop, flex your left knee and bring it close to your chest.
- This completes one rep.
Sets And Reps: 3 sets of 25 reps
Bottomline
By the end of this bodyweight workout session, you’d be sweating and feeling so good! Try these exercises, eat right, and you are going to slim down and tone up without following the mad fads. Go be the best version of you – because you deserve it!
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