bodyweight at home workout

There are all different types of workout routines. HIIT workout routines, at home workouts, gym workouts… The list goes on and on!

Each exercise program varies is intensity, type, and benefits. If you’re interested in a workout routine without equipment that still provides you lasting results, a bodyweight fitness routine is for you.

Here are some of the benefits of bodyweight exercises and some easy moves you can begin with right at home!

Benefits Of A Bodyweight At Home Workout

You Can do it Anywhere

This is definitely one of the best benefits of bodyweight exercises! You don’t have to leave your home or purchase a gym membership.

You can do a bodyweight workout at home, at the office, or at a nearby park. Better yet, head to a beach to absorb some sun rays and do a bodyweight exercise.

When you travel away from home, there’s not equipment you need to take with you. It’s easy to do a bodyweight routine in a hotel room or outside on your hotel balcony, without having to look for the hotel gym or workout in the same space as others.

Workout Your Entire Body

Another reason to start bodyweight exercises is because it can workout your entire body. Most bodyweight moves are able to target specific muscles, but there are many compound movements you can incorporate into your routine for maximum benefits.

For instance, planks can strengthen your core and abdominal muscles, but other muscles like your arms, shoulders, back, butt, and legs are also getting an amazing workout.

Compounds movements that work multiple muscles at once like jumping jacks, wall sits, burpees, and mountain climbers are all perfect for getting the most out of your fitness routine.

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There is Cardio and Strength Training

Many people think using their bodyweight is only for strength training, but many movements provide a high-intensity cardio as well.

If you don’t like an endless amount of running in your cardio workouts, try short bursts of jumping and high-intensity bodyweight moves instead! There are many different types of high-intensity workouts other than just jumping jacks.

High-intensity bodyweight workout moves include:

  • Squat jumps
  • Skater hops
  • Burpees
  • Lateral lunge knee drive
  • High knees
  • Foot shuffle
  • Box jumps

bodyweight at home workout

Tips for Adding A Bodyweight At Home Workout

If you want to start an at home bodyweight workout routine, but don’t want to rely on it 100%, then incorporate it with your regular fitness routine. Here are some great and simple ways to add a bodyweight at home workout to your fitness regimen.

Choose Some Easy Moves to Start With

I won’t lie to you… Adding bodyweight movements to your regular exercise routine may be difficult!

To start incorporating bodyweight movements, you should first learn how to do each movement. If you’re a beginner to bodyweight workouts, it’s a good idea to start with basic moves first, then gradually add in more complicated movements.

This might be starting out slow like adding a 30-second plank before your regular workout, or doing some jump squats and mountain climbers as a small warmup to your regular workout routine.

Don’t feel like you need to do an entire bodyweight workout at once, especially if there are movements you’re not comfortable doing safely.

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Consider Workouts That Use Bodyweight

An easy way to begin bodyweight exercises to find workouts that already incorporate them.

Instead of doing a bodyweight routine separately, try a workout that uses bodyweight moves along with others to promote a fit and trim body.

Workout routines like Pilates, yoga, and CrossFit all add in compound movements and specific bodyweight movements to get you started.

Alternate Days

When you’re ready to drop the gym membership or just add bodyweight onto your regular workout routine, start alternating days instead of incorporating them every day.

There is room for to customize your workout routine by adding in some bodyweight movements. You can add your new routine a couple days a week, or every other day combined with other workouts.

A bodyweight at home workout typically only takes about 10-15 minutes of your workout routine, so substitute it for other workouts, use it as a warmup, or drop the gym membership all together.

Are you ready to get start with doing a bodyweight at home workout? Then start with these

Easy Bodyweight Moves for the Morning

When you wake up in the morning, you might not be prepared for a long, intense workout, but you can still benefit from bodyweight exercises.

Start with a bodyweight routine that will increase your energy, rev up your metabolism, and get you in a positive mindset for the day. Try some of these bodyweight moves you can use to start your day right!

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Jumping Jacks

Jumping jacks are an simple bodyweight workout to start with in the morning because they will increase your energy.

It’s difficult to wake up some mornings and have enough stamina to complete morning workout, so start with jumping jacks to increase your heart rate. Eventually you can do jumping jack intervals with other bodyweight movements.

If you are in need of a warm-up before jumping jacks, walk or march in place for a minute or two and combine it with other moves like arm swings and shoulder rolls.


Lunges are always recommended for anyone doing a bodyweight at home workout because they are easy and require a small amount of space.

Lunges are a compound movement that works multiple muscles including the quads, hamstrings, and glutes.

While strengthening and toning your lower body, there are many different variations of lunges so you are never bored. Plus, you can target specific muscles in the legs and glutes with different movements.

Try some of the following lunge variations:

  • Forward alternating lunges
  • Curtsy lunges
  • Side lunges
  • Reverse lunges


The morning is a great time to incorporate squats. You can do them in a sequence with other exercises, or create an entire routine around squats.

If you’re waiting for coffee to brew or your omelet to finish cooking, do 20 squats in the kitchen!

Ask anyone what the number one exercise to building strong glutes and they will tell you squats. Plain and simple!

bodyweight at home workout


The final bodyweight at home workout you should do in the morning is planks. An elbow or full plank only requires you to hold it for 30 seconds.

Eventually you can challenge yourself by holding planks longer or doing THIS ULTIMATE PLANK WORKOUT.

Planks can also be done with minimal space and on a time crunch.

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Since you don’t need any weights with these exercise moves, you will be working on long, lean muscles. You need to worry about bulking up.

You will be able to lose the extra pounds and tone your body with a bodyweight at home workout.


Works Cited

Many Benefits of BodyWeight Training |

An Easy Bodyweight Workout That You Can Do Right in Your Bedroom – Aaptiv