A lot of people do not have weights at home, and find it hard to to fit the gym into their everyday schedules. Here are five bodyweight exercises that can be done in the comfort of your own home, while raising your heart rate and engaging multiple muscles in your body. Depending on the shape you are in switch up the amount of repetitions for each exercise and the amount of sets you do. At the end of this article you can find an example workout incorporating these exercises for individuals in moderate shape.
1. Push up
Begin this exercise facing the floor. Distribute your weight equally on your hands and feet. Your body should be rigid and straight, and your hands are placed approximately shoulder width apart (in the plank position). Lower your body until your chest nears the floor at the bottom of the movement, and then return up to the starting position. Remember to engage your core throughout the exercise and to move in a fluid motion. Breathe out on the way down, and breathe in as you come back up.
An alternative for a push up if you are unable to do one is to place your knees on the ground. This puts less pressure on your upper body, and once you have conquered this you can move into a full push up, removing your knees from the ground.
2. Squat Pulse
Begin this exercise with your feet hip-width apart and arms stretched out in front of you. Do a squat as you normally would, dropping down towards the ground with your butt pushed back and knees never over your toes. Instead of coming back to the starting position right away, hold that seated squat position and pulse a few inches up and down for the entire exercise.
3. Mountain Climbers
Begin this exercise in a push-up position with your arms straight and your body in a straight line from your head to your ankles. Then raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. This is considered one repetition.
4. Jumping Jack
Begin the exercise standing with your feet together, knees slightly bent, and arms to your sides. Jump while raising your arms and separating your legs to the side. Land on your forefoot with your legs apart and arms above your head. Jump again while lowering your arms and returning your feet together.
5. Curtsy Lunge
Begin standing with your feet hip-width apart. Take a big step back with your right leg, crossing it behind your left leg. Bend both knees and lower your body towards the floor until your front knee forms about a 90-degree angle. Return to initial position and repeat the exercise on the other side. This is considered one repetition.
Example Workout:
- 10 x Push Ups
- 20 seconds rest
- 15 x Squat Pulse
- 20 seconds rest
- 20 x Mountain Climbers
- 20 seconds rest
- 20 x Jumping Jacks
- 20 seconds rest
- 15 x Curtsy Lunge
- 20 seconds rest
- Next Round (do 5 rounds)
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