5 Bodyweight Exercises Everyone Can Do At Home

January 2, 2024

by Living Fit

You don't need thousands on thousands of dollars worth of equipment to get a solid workout in! These bodyweight exercises should be some of the staples to your home workout routine or even in your gym routine. If you want to spice it up a bit and add some resistance, we got you covered!

Squats

One of the staple bodyweight exercises is the squat. Squats offer a wide range of variations that can suit different body types and preferences. To increase the intensity without using weights, you can try tempo squats. This involves performing the squat movement with a specific tempo, such as taking three seconds to lower yourself, pausing for two seconds at the bottom, and then taking one second to return to the starting position. Alternatively, you can hold a milk or water jug like a goblet squat to add resistance and make the exercise more challenging.

Plank Hold Position

Plank holds, elbow to hands planks, shoulder taps, push-ups, and plank pull-throughs are other essential exercises that can be done without weights. These movements target the upper body and help build endurance. For plank pull-throughs, you can use items like books or canned goods that have handles, which you can grab and pull underneath you. To add resistance to push-ups or plank holds, you can place a phone book or a backpack on your back, similar to using a weight plate.

Lunges

Lunges are another fantastic bodyweight exercise that primarily target the glutes, quadriceps, and hamstrings. There are various types of lunges you can incorporate into your routine, such as forward lunges, reverse lunges, walking lunges, or side lunges. To make lunges more challenging, you can hold objects like canned goods, milk jugs, or wear a backpack for added resistance.

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Burpees

No bodyweight exercise list is complete without mentioning burpees. Burpees are a dynamic, full-body exercise that combines squats, push-ups, and jumps. They are excellent for improving coordination, agility, and cardiovascular fitness. Instead of going for a run, you can perform countless burpees at home to get your heart rate up and work multiple muscle groups simultaneously.

Mountain Climbers

Mountain climbers are another effective exercise that elevates your heart rate and engages your core muscles. Similar to burpees, mountain climbers are a dynamic movement that improves coordination, full-body strength, and overall fitness. Regularly incorporating mountain climbers into your routine can strengthen your core muscles, enhance stability, balance, and improve posture.

By including these bodyweight exercises in your workouts, you can achieve a well-rounded routine without relying on expensive equipment. Whether you're working out at home or in a gym, these exercises offer versatility and can be modified to meet your fitness goals. So, grab your water jugs, canned goods, or backpack, and get ready to challenge yourself with these effective bodyweight movements.