At Home Bodyweight Exercises – Get Results Without Expensive Equipment

For some people getting to the gym isn’t very convenient.

I get it, after a long day of work you don’t want to go back out and get in the car to drive all the way to the gym. This can turn a 45-minute workout in to 2 hours or even more for some people.

So what is the other option? Buy a bunch of expensive equipment so you can work out at home? What if you don’t have the space for any workout equipment?

What would you say if I told you that you can get a good workout and see results with nothing more than your own body weight?

Other than running and working on different boxing skills Mike Tyson used to do mostly body weight training and he was world champ! (Tweet this) Below is his crazy workout:

  • 2000 squats
  • 2500 sit ups
  • 500-800 dips
  • 500 push ups
  • 500 shrugs with 30kg barbell
  • 10 minutes neck work

He would split this bodyweight workout up in to 10 sets done throughout the day, that may make it sound easier but it’s still pretty difficult, and he would do this 6 days per week.

I like at home bodyweight exercises because you do them anywhere in your house; or even out in the yard, and you don’t need any equipment to do it. If you check out my post on weight training tips for beginners you will see there are 3 mechanisms for creating muscle hypertrophy (an increase in muscle size) and you can achieve all of these with nothing more than your own body weight.

Below are 25 at home bodyweight exercises that you can use to create your own workout without a gym. For a couple of these you will need a kitchen chair or something similar that you can find around the house.

1

Squats

  • Stand with your feet shoulder width apart, keep your weight on your heels and your core muscles tight.
  • Sit your butt and bend your knees until your thighs are parallel to the ground.
  • Drive through your heels and squeeze your glutes as you stand back up straight.

2

Single Leg Glute Bridge

  • Lie on your back facing the ceiling, bend your knees and place your feet flat on the floor.
  • Lift your butt to create a bridge
  • Straighten your lleft leg and point your toes
  • Now lift your hips up while pushing in to the ground with your right foot. Repeat for desired amount of reps and then switch legs.

3

Leg Lifts

  • Start on all fours, drop down on to your elbows.
  • Lift your left leg up behind you as high as you can reach.
  • Switch legs and do it on the other side.

4

Lunges

  • Start standing with your feet shoulder width apart.
  • Step forward with your left leg and bend your knees until your legs create two 90 degree angles.
  • Push with your left leg to stand back up straight and bring your feet back to shoulder width apart.
  • Repeat with the other leg.

5

Reverse Lunges

  • Start standing with your feet shoulder width apart.
  • Step back with your left leg and bend your knees until your legs create two 90 degree angles.
  • Push in to the ground with your right leg as you stand back up and bring your feet back to shoulder width apart.
  • Repeat with the other leg.

6

Side Lunges

  • Start standing with your feet shoulder width apart.
  • Take a big step to the left and allow your right leg to go straight while keeping both feet on the ground.
  • With your weight over your left leg bend your knee and push your hips back until your thigh is parallel with the ground.
  • Push your left foot in to the ground as you stand back up and bring your feet back to shoulder width apart.
  • Repeat with the other leg.

7

Split Squat Jump

  • Start with your left foot forward and your right leg behind you.
  • Bend both knees until your legs form two 90 degree angles.
  • Pushing in to the ground with both feet straighten your own legs as you jump up off the ground.
  • While in the air move your left foot forward and your right foot behind you and when you land go back down in to the lunge position.

8

Skater Hops

  • Start standing with your knees slightly bent and your feet just narrower than your hips.
  • Push with your left leg as you jump to the right landing on your right foot.
  • Bring your left leg over to touch the ground beside your right foot.
  • Now push with your right foot jumping to the left landing on your own left foot.
  • Bring your own right foot over to touch the ground beside your left foot and repeat for the desired amount of reps.

9

Alternating Calf Raises

  • Standing with your feet just narrower than your hips and your heels turned out push the balls of your feet in to the ground so you rise up on your toes while squeezing your calves.
  • Slowly lower yourself back down so your heels are on the ground.
  • Turn your heels in and push back up on to your toes.

10

Burpees

  • Start standing with your feet just narrower than your hips.
  • Bend your knees as you bend forward to put both hands on the ground.
  • Jump your feet up and back so you are in a plank position.
  • Bend your elbows to lower your chest to the ground and press back up so your arms are straight.
  • Jump your feet back to beside your hands and jump up so your feet come off the ground

11

Pushups

  • Start in a plank position with your hands shoulder width apart.
  • Bend your elbows to lower your chest to the ground and press back up so your arms are straight.

 

12

Wide Grip Pushups

  • Start in a plank position with your hands wider than shoulder width apart.
  • Bend your elbows to lower your chest to the ground and press back up so your arms are straight.

13

Chair Lat Row

  • Lay facing up under neath a kitchen chair positioned with the chair above your chest.
  • Grab either side of the chair with your hands.
  • Keep your body straight and keeping your elbows out pull your upper body up with your heels on the ground.
  • Squeeze your shoulder blades together until your elbows are behind you.
  • Lower yourself back down to the ground.

14

Chair Dips

  • Start sitting on a chair with your legs straight out in front of.
  • Put your hands on either side of you on the chair with your hands turned so your fingers point to your sides.
  • Lift your own butt off the chair by pressing down with your own hands and straightening your own arms.
  • Bend your elbows to 90 degrees as you lower yourself in front of the chair with the edge of the seat just about touching your back.
  • Press your hands in to the chair to bring yourself back up and straighten your arms.

15

Pike Pushups

  • Start in a downward dog yoga position with your hands just narrower than your shoulders.
  • Bend your elbows to lower your head to touch the ground while keeping your toes planted on the ground.
  • Push your hands in to the ground to bring yourself back up and straighten your arms.

16

Mountain Climbers

  • Start in a high plank position with your hands shoulder width apart.
  • Bring your right knee up in to your chest so your right foot touches the ground just behind your right hand.
  • Push your right foot back to the starting position so your are in a plank position again.
  • Repeat the same for your left leg.
  • For added intensity go quickly almost as if you are running.

17

Crossbody Mountain Climbers

  • Start in a high plank position with your hands shoulder width apart.
  • Bring your right knee up as you twist your body to the left.
  • Touch your right foot outside of your left hand.
  • Push your right foot back to the starting position so you are in a plank position again.
  • Repeat the same for your left leg.

18

Crunches

  • Lay flat on your back with your knees bent and your feet flat on the floor with hands crossed on your chest.
  • Squeeze your abs as you roll your shoulders off the ground and bring your elbows toward your knees.
  • In a controlled manner lower your shoulders back to the ground.

19

Side Plank Twist

  • Start in a side plank with your left elbow and left foot on the ground.
  • Twist your body back while raising your right hand up and reaching behind you with your right foot.
  • Now as you twist forward and reach under your body move your right foot to touch in front of your left foot.
  • Complete the desired amount of reps and do the same for the right side.

20

Plank Twist

  • Start in a high plank position with your hands shoulder width apart.
  • Rotate your hips to the left almost touching your hip to the ground.
  • Twist back to the starting position and rotate to the right.

21

Side Plank Scissor Jacks

  • Start in a side plank with your left elbow and left foot on the ground.
  • While holding your body level scissor your right arm and right leg in front of your body and then behind you.

22

Plank Scissor Hops

  • Start in a high plank position with your hands shoulder width apart.
  • Push off with your feet and spread them apart landing on your toes.
  • Push off again and bring them back together, like a jumping jack.

23

Russian Twists

  • Sit on the floor slightly reclined with your legs bent at the knee and your  heels on the ground.
  • Lift your legs up so your feet are a couple of inches off the ground.
  • Twist your upper body to the right touching your right hip with both hands.
  • Twist to the left and touch your left hip with both hands.

24

Toe Reach

  • Lay flat on your back and raise your legs up so your body forms an L.
  • with your hands straight above your chest squeeze your abs and curl your shoulders off the ground as if you were trying to touch your toes.
  • Lower your shoulders back down to the ground.

25

Leg Raises

  • Lay flat on your back with your hands at your side.
  • Keeping your legs straight raise your legs up to a 45 degree angle.
  • Squeeze your lower abs as you raise your legs up over your body and curl your pelvis so your hips come off the ground.
  • Lower your hips back down and lower your legs to the 45 degree position.

Now that you have some at home body weight exercises you should be able to put together a workout plan that will be challenging and rewarding.

What is your favorite bodyweight exercise? Or looking for some other moves to target certain muscle groups? Let me know in the comments below.

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6 thoughts on “At Home Bodyweight Exercises – Get Results Without Expensive Equipment”

  1. Hey,

    i really wanted to look for bodyweight exercises without much equipment at home and i reached this website and i found everything that i needed to reduce bodyweight. this site is very clean and perfect.

    this site has given me all the information that i needed. all the points are given very clearly and nicely. i recommend everyone to go through the website once as it is very informative.

    Regards

    Aparna

    Reply
  2. Thank you and a big hello to you Tyler.

    This is definitely bookmarked on my browser. Since beginning of this year, I have decided to cut my expenses on gym and studio. Instead, I do everything at home; and it is challenging at times to be honest. I like Skater hops exercise. I bet it will also help with the ability to walk on high heels later on hahah. Side Plank Scissor Jacks also looks pretty fun and interesting, I’m going to try that on my next workout to make things more interesting rather than usual exercises.

    Regards,
    Tam.

    Reply
  3. Hi 

    Your home bodyweight exercises are great , you have done  a great job detailing all the exercises. The videos showing the exercises are done well. 

    The information provided is vast, 

    The idea is great I feel this is a need for this due to the current situation with corona with all the gyms shut, I feel this will be a growing industry with more people prefer to workout from home, 

    As you have demonstrated, you do not need expensive equipment just the knowledge of the exercises and how long to train, 

    This is also great for those who are training but need to work on specific parts of the body depending on what sport thy are doing and the time they have available to train. 

    Cutting down on traveling time and expensive gym costs.

    Questions 

    How do your customers access their fitness levels?

    What age group can do those exercises?

    What exercises would you recommend for the following body shape, Body Builder, Athletic and toned?

    Also what time frame will it take to see the results and reach your goals?

    Recommendations

    I would recommend breaking up those exercises to have various sets of whole body workouts which your customers could  choose which set would be right for them depending on fitness level, age, ability, goals etc 

    Being a general fitness person and martial artist I think the above would be a good idea as I would like the idea of just having the sets for whole body workouts ready for me to pick and start training. 

    Hope this helps 

    I wish you all the success 

    Thanks 

    Winston

    Reply
    • Hey Winston,
      Thanks for the comment and for the suggestions. This particular post was only showing different body weight exercises, for other workouts and some of the answers to your questions check out the other posts in my blog.
      Thanks,
      Tyler

      Reply
  4. This was really helpful. I really like that you included short videos of the exercises. I have always found that my biggest issue with doing workouts at home is knowing whether or not I am doing them correctly. Definitely going to be bookmarking this page.

    Reply

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