Are you looking for a way to get in shape and improve your fitness without leaving your home? If so, a bodyweight workout routine may be just what you need. Bodyweight exercises use your own body weight as resistance, making them an effective way to build strength, endurance, and muscle tone without the need for equipment.
This bodyweight full body home workout routine is designed to help beginners get started with their fitness journey. It includes seven exercises that target different muscle groups, including squats, kneeling push-ups, lunges, plank, glute bridges, and side plank. The workout can be completed in around 30 minutes and is suitable for people of all fitness levels.
Each exercise is explained in detail, with step-by-step instructions and images to help you perform them correctly. The routine also includes a warm-up and cool-down to help prevent injury and aid in recovery.
This workout is perfect for anyone who wants to get fit but doesn’t have access to a gym or equipment. By using your own body weight, you can build strength and endurance in the comfort of your own home. With regular practice, you’ll be able to progress to more advanced exercises and increase the intensity of your workouts.
Exercise | How To |
Warm-up (5-10 minutes) | Perform some light cardio exercises such as jumping jacks, high knees, or jogging in place to get your blood flowing and increase your heart rate. |
Squats (3 sets of 10 reps) | Stand with your feet shoulder-width apart and lower yourself as if you were going to sit down in a chair, keeping your chest up and your back straight. Push up through your heels and squeeze your glutes to return to the starting position. |
Kneeling push-ups (3 sets of 10 reps) | Positioning yourself on all fours with your hands slightly wider than shoulder-width apart. Extend your legs behind you and lower your body down onto your knees, with your toes pointed towards the ground. Keep your back straight, engage your core, and place your hands directly beneath your shoulders. Lower your body towards the ground by bending your elbows while keeping them close to your sides, until your chest is almost touching the ground. Push yourself back up by straightening your arms until you are back in the starting position. |
Lunges (3 sets of 10 reps per leg) | Step forward with one foot and bend both knees, keeping your torso upright and your front knee directly above your ankle. Push back up to the starting position and repeat on the other leg. |
Plank (3 sets of 30 seconds) | Get into a push-up position, but instead of lowering yourself, hold your body in a straight line from head to toe, with your forearms on the ground and your elbows directly beneath your shoulders. |
Glute bridges (3 sets of 10 reps) | Lie on your back with your knees bent and your feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes, and hold for a few seconds before lowering back down. |
Side plank (3 sets of 30 seconds per side) | Lie on your side with your forearm on the ground and your elbow directly beneath your shoulder. Lift your hips up, keeping your body in a straight line from head to toe, and hold for 30 seconds before switching sides. |
Cool-down (5-10 minutes) | Perform some light stretching exercises to help your body recover and reduce the risk of injury. |
Remember to rest for 30-60 seconds between each set to allow your muscles to recover. You can increase the number of sets or reps as you get stronger and more comfortable with the exercises. Good luck and have fun with your workout!
