Working out at home is easy to do when you have a bodyweight workout plan in mind. You don’t need a lot of space and you need absolutely no equipment. Best of all, bodyweight exercises are really effective. You can burn calories, and get strong with the right bodyweight workout plan. Plus mixing these moves into your regular gym routine will help keep you engaged and motivated.
The nine exercises below hit different muscle groups creating a great at home full body workout if you do them all together. You can also take this bodyweight workout plan outside to the park, or on vacation with you. All you’ll need is a bench for a couple of the moves.
How to do a bodyweight workout plan at home
1. Jumping squats
- Start in a standing position with your feet shoulder width apart.
- Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
- Pushing through your heels, jump straight up landing back down into a squat position.
- Continue without pausing.
2. Tricep dips (using a couch or chair)
- Using a bench or a couch sit close to the edge and place your hands palms-down on either side of your hips.
- With your knees bent at 90 degrees, slide your butt off the bench using your arms to support your upper body.
- Bending your elbows lower your body until your arms are parallel with the floor.
- Push through the palms of your hands to straighten your elbows and back into the starting position.
3. Speed skaters
- Start in a standing position with your feet slightly wider than shoulder width apart with your arms by your sides.
- Bending your right knee, swing your left leg behind your right leg in the air behind you, with both arms swinging to the left to follow.
- Switch legs in a continuous motion, leaping to your left leg, keep your knee bent, swinging your right leg behind your left leg. Swing you’re your arms to the right following the direction of your leg.
- Continue jumping backing and forth between each leg in a continuous motion.
4. Abdominal V-ups
- Start by lying flat on the mat, face up, with your arms stretched out past your head.
- At the same time, lift your arms and upper body up towards your torso, and bring both legs straight up creating a V-shape with your body.
- Lower back down to the mat, and repeat without pause.
5. Walking lunges
- Start in a standing position with your legs together. Take a big step forward bending your knee at 90 degrees in front of you.
- Lower your body until your back knee hovers just above the ground.
- Then push through your front heel to return to the standing position.
- Alternate between legs.
6. Side plank
- Start on your side with your feet together and your forearm directly below your shoulder.
- Lift your hips off the floor creating a straight line with your body from head to feet.
- Hold the position without letting your hips drop, then repeat on the other side.
7. Incline push up (using a couch or chair)
- Using a bench or a couch, start with your hands on the bench shoulder width apart in front of you, your back straight and your legs extended on the floor behind you on your toes.
- Lower yourself allowing your elbows to bend out to the sides of your body until your chest is just an inch or so away from the bench below you.
- Push your body back up engaging your abdominals and keeping your back straight, until your arms are fully extended to starting position.
8. Step ups (using a couch or chair)
- Start by facing a bench or chair, with your dumbbell at chest level.
- With your back straight, plant your right foot firmly on the bench keeping your knee at 90 degrees.
- Push through your right heel to thrust your body up and balance with your left knee at 90 degrees in the air.
- Lower yourself back down to the starting position keeping your weight in your right heel.
- Continued your repetitions, and then move on to your opposite leg.
9. Plank jack
- Start in plank position with your hands on the floor shoulder width apart and your legs extended behind you on the balls of your feet
- Jump your feet apart to the outside of your mat.
- Then, jump your feet back in together.
- Repeat the movement without pausing.
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If you think you need heavy weights to get sweaty and build muscle you’re wrong. The right bodyweight workout plan will challenge you, get your heart rate up and hit all the muscles groups you’re aiming for to reach your body goals.
Don’t forget to hydrate during and after your workout, and fuel your muscles for recovery once you’re done.
Do you incorporate bodyweight exercises into your workout routine regularly? Share your thoughts with us in the comments below.