Bodyweight Workouts Anyone Can Do At Home

It doesn’t take much time, effort, and money to create a workout space at home. Dumbbells, kettlebells, resistance bands, etc. are quite economical for a one-time purchase. Grab a resistance band and try a YouTube workout. Even if that you can not seem to imply then fill empty water bottles with sand to use as weights while strength training. They can be readily made. Even without such props you can burn calories and build muscles. If you want to shed weight brisk walk is the best start-up to power walk and then exercises like crunches and planks while lying on your living room rug will do wonders. None of it required you to buy, fetch or design anything or machine to workout. The point is, options are endless, ONLY if you are willing to. Be it home or gym or shiny equipment unless that willpower of yours starts to channel into you, you cant move forward.

The Components of Fitness

Every effective fitness program consists of these elements, that can be done at home as well without any hindrance. So just remember these before initiating any routine.

  • Warmup.
  • Cardiovascular workout.
  • Strength-building resistance exercises.
  • Cooldown

A warm-up can be anything from a brisk walk outside or on a treadmill or a slow pace one on a stationary bike. Cardio can be inclined power walk on the treadmill with max power and inclination speeds, any good aerobics workout video, or jumping a rope. Anything that gets your heart rate up is cardiovascular exercise. So do whatever you enjoy beating your heart to. The strength-training resistance moves can be simple squats, abdominals crunches, lunges. Or you can hold small dumbbells weighing 1-1.5kg each while doing the resistance training.

Let’s list some of the simplest moves and routines you can easily pin on your daily calendar.

Jump Rope

jump rope

Jump rope reminds me of my elementary school because all the little girls used to skip ropes there laughing their hearts off. But who knew how fast it can take your heart rate up. So why not do it instead as a good cardio workout in a matter of minutes.

Stair Stepping

stair stepping

Without paying much heed to it I realized stepping stairs is a great way to exercise at home as well. So skip the elevators and step the stairway up your building. Find a sports pavilion area nearby and hop hop. Keep an immovable heavy stool/chair in your living room and keep stepping up and down while watching your favorite TV show. It will work up your calves giving lean legs keeping them active and robust. And work up there till your core.



If you want to build up your core muscles, but don’t have a lot of time, but this is the best exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and keep increasing 10 seconds every day. See how long you can hold it for. It is certainly not easy but very effective. This will be one of the most challenging exercises, but also one of the best moves to hit that core of yours fast.



Lunges are the most effective and easy way to build strength in your quadriceps, glutes, hamstrings, calves, and core. You can do these at home as well whenever going down the hallway go while doing lunges and continue back and forth until you feel that intense burn in your legs. To make it more stimulating hold weights in your hands. Lunge your way back to those toned legs in no time. This is a basic lunge according to the SHAPE magazine.  

“Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.”

High Knees

High Knees

If you are a runner, this is your go to exercise. Bring your knees as high as you can and jump in place. Try running in place at home one day and see how it gets your heart pumping making you feel energized. Stand at one place a jog move those legs stepping up and down rapidly so your heels touch your hips each time you run. Kick that butt off and run run run.

Jumping Jacks

Jumping jacks

Another great and old school way or cardio workout but yet effective. Do sets of 30-50 jumping jacks while doing anything or being any place of your home. Just get up stretch and start jumping even in intervals during any activity you are busy doing.

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