Five Body Weight Home Workouts

Updated: Oct 15, 2018

Many people want to get in shape but can’t go to the gym for a variety of reasons. They might not have the time, or maybe they can’t afford an expensive Gym membership. The good news is you can get a great workout at home and no equipment is required. Links on how to perform each workout can be found at the end of the article. Here are five great workouts you can do at home.

Push-ups

Push-ups work out your chest and triceps while engaging your core. There are many variations of the push-up that target different muscles. To increase the number of push-ups you can do perform 3-5 sets of the workout below three days a week. Try not to go to your knees when changing positions.

Workout

Traditional Push-up X 10

Wide-Grip Push-up X 10

Close-grip Push-up X 10

Two minute rest

Squats

Target your thighs, hips and buttocks. Just like the push-up there are many variations of this exercise that target different areas. Perform 3-5 sets two or three time a week. Make sure to give yourself a few days in between lower body exercises to give your legs time to recover.

Workout

Body weight Squats X 20

Squat Jacks X 10

Jump Squats X 10

Two minute rest

Lunges

Lunges work your glutes, hips, hamstrings and quadriceps. To increase the intensity you can hold something heavy you have at home in each hand or hold your arms straight up while performing the exercise. Perform 3-5 sets of this workout two to three times a week. You can do them on the same days that you perform your squats for an effective leg day. Remember, NEVER skip leg day.

Workout

Lunges X 30

Side Lunges X 20

Rest two minutes

Core

Your core includes your abs, obliques and lower back. To target these we are going to perform a few different exercises that are sure to have your core burning. Perform 3-5 sets three to four times a week.

Workout

Rowers X 20

V-ups X 20

Bicycle kicks X 30

One minute plank

Two minute rest

Burpees

Burpees have many benefits. They burn a lot of calories, they work your arms and legs and they provide a cardiovascular workout that you can do anywhere. To increase the intensity of your burpees add one or two push-ups after you kick your legs out. Perform 3-5 sets of this workout three to four times a week.

Workout

Burpees X 30

Rest for thirty second

Burpees X 20

Rest for thirty second

Burpees – as many as you can do in 60 seconds

Rest for two minutes