Working out at home can be just as effective as going to the gym, especially if you don’t have any weights. There are plenty of bodyweight exercises that can be done to build strength and tone your muscles.
One of the best exercises to start with is push-ups. Push-ups work your chest, triceps, and shoulders and can be modified to make them easier or harder depending on your fitness level. To do a push-up, start in a plank position with your hands directly under your shoulders and your feet hip-distance apart. Lower your body down towards the floor by bending your elbows, keeping them close to your body. Push back up to the starting position, straightening your arms.
Another great bodyweight exercise is squats. Squats work your legs and glutes and are a great way to build lower body strength. To do a squat, stand with your feet hip-distance apart and your toes pointing forward. Lower your body down as if you were sitting back into a chair, keeping your back straight and your knees over your ankles. Push back up to the starting position.
Another effective exercise that doesn’t require any weights is the plank. Planks work your core and can help to improve your balance and stability. To do a plank, start in a push-up position with your hands under your shoulders and your feet hip-distance apart. Keep your body in a straight line from your head to your heels and hold for as long as you can, working your way up to longer holds as you get stronger.
Another bodyweight exercise that is great for building upper body strength is pull-ups. Pull-ups work your back, shoulders and biceps. If you don’t have a pull-up bar, you can do inverted rows instead. To do an inverted row, lie on your back under a sturdy table or desk. Grasp the edge of the table with your hands and pull your chest up towards the edge of the table. Lower your body back down and repeat.
Finally, burpees are a full-body exercise that will get your heart rate up and burn calories. To do a burpee, start in a standing position. Squat down and place your hands on the floor. Jump your feet back into a plank position. Lower your body down to the floor and then push back up to the starting position. Jump your feet back up to your hands, stand up and jump up into the air.
Here is a list of 10 more body weight exercises you can do in the comfort of your own home:
- Lunges: Lunges are a great exercise for your legs and glutes. Start by standing with your feet hip-distance apart. Step forward with one foot and bend both knees to lower your body towards the floor. Push back up to the starting position and repeat on the other side.
- Dips: Dips work your triceps and shoulders. You can use two chairs or a stable surface like the edge of a bed or a coffee table to do dips. Sit on the edge of the chair or surface, with your hands grasping the edge behind you. Lower your body down by bending your elbows and push back up to the starting position.
- Leg Raises: Leg raises are great for your abs and lower back. Lie down on your back and raise your legs straight up towards the ceiling. Lower your legs back down and repeat.
- Mountain Climbers: Mountain climbers are a great cardio exercise and also work your core. Start in a plank position and bring one knee towards your chest. Alternate legs and repeat.
- Jumping Jacks: Jumping jacks are a classic cardio exercise that also works your legs and arms. Start standing with your feet together and your arms at your sides. Jump your feet out to the sides and raise your arms above your head. Jump back to the starting position and repeat.
- Box Jumps: Box jumps are a great way to work your legs, glutes, and core. Stand in front of a sturdy box or platform and jump up onto it. Step back down and repeat.
- Diamond Push-Ups: Diamond push-ups are a variation of push-ups that target your triceps. Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down and push back up to the starting position.
- Handstand Push-Ups: Handstand push-ups are an advanced exercise that works your shoulders, triceps, and core. Start in a handstand position against a wall and lower your body down by bending your elbows. Push back up to the starting position.
- Single-Leg Deadlifts: Single-leg deadlifts work your legs, glutes, and lower back. Stand on one leg and bend forward at the hips, keeping your back straight. Reach towards the floor with the opposite hand and return to the starting position.
- Inverted Rows: Inverted rows are a great way to work your back and biceps. Lie on your back under a sturdy table or desk and grasp the edge with your hands. Pull your chest up towards the edge of the table and lower back down. Repeat.