Want to get fit at home without any fancy equipment? You can achieve your goal by trying out some yoga poses and strength training exercises using your own body weight to give you resistance. 

Hey, do you know what awesome? At-home workouts with bodyweight exercises are excellent to build strength and muscle, boost your cardio, and even assist you to manage weight. 

If going to the gym is not your cup of tea or coffee or you just don’t have the time, it is not a cause for worry! Just find a comfortable spot in your home and get moving in no time. 

This article provides 30 home workout tips that you can easily adjust to suit your fitness level whether you’re just starting, getting more serious or already a pro. Just select a move that appears promising and develop from there. 

Beginner Routine 

Here are our top 10 beginner bodyweight exercises helpful to give you a fantastic full body workout. 

Perform two sets of 10 to 15 repetitions for each exercise, taking a quick 30-second or one-minute break between. The whole circuit should take approximately 15 to 20 minutes. 

Bridge 

Activate your core and back muscles by getting them ready with a bridge. It is an excellent warmup move. 

Here is how you can accomplish it. 

• Lie on your back with your knees bent and feet flat on the floor, arms by your sides. Make sure your head, shoulders, and lower back are relaxed against the ground. 

• Extend your arms out to both sides. 

• Press your feet firmly into the floor and tighten your core muscles. 

• Lift your glutes off the ground until your hips form a straight line with your shoulders and knees. Squeeze your glutes at the top. 

• Lower your hips back down slowly to the starting position. Repeat the movement for the set reps. 

Chair Squat 

Bodyweight squats are excellent for boosting your muscle, tendon, and bone strength to really help keep you injury free and make everyday activities easier. To get the hang of it, start with a chair nearby. 

Here is how to accomplish this task. 

• Stand in front of the chair with your feet shoulder-width apart. Point your toes slightly outward. 

• Bend your hips and knees, lowering yourself until your glutes touch the chair. Reach your arms forward for balance. 

• Push through your heels to stand back up to the starting position. 

Give it a try. 

Knee push up 

This beginner style push-up is a fantastic way to develop upper body strength before tackling regular push-ups. Here is how you can do it. 

• Start in a high plank position with your knees resting on the ground. 

• Keep your body straight from head to knees. Bend your elbows, lowering your chest toward the ground at a 45-degree angle. 

• Push back up to the starting position. 

Stationary Lunge 

Let’s start working on those quads, hamstrings, and glutes with stationary lunges. 

Below is how to accomplish it. 

• Step forward with your right leg, keeping your right foot flat and your left toes on the floor. 

• Bend both knees, lowering your body until your right thigh is parallel to the ground. 

• Push up with your right foot to return to the starting position. Repeat as many times as desired before switching your legs. 

Plank To Download Dog 

This move is going to really work upper body, especially your shoulders. Here is how to accomplish it. 

• Start in a high plank with your hands stacked under your shoulders and your feet super close together. 

• Keep your core tight and your hands and feet in place. Lift your hips up and back to form an inverted V shape—this is the downward dog pose. Keep your neck straight and look at your feet. 

• Hold the position for a second, then come back to the plank to do it again. 

Straight Leg Donkey Kick 

Donkey kicks are not just for laughs but are also fantastic to get your glutes working. They really target those three glutes’ muscles to make them contract. Here is how to proceed with this exercise. 

• Start by getting on all fours with your hands directly under your shoulders and your knees directly under your hips. 

• Keep your back straight and core engaged. Push your right foot toward an imaginary wall behind you and keep your leg straight. 

• Keep your foot flexed with your toes pointing downward. Squeeze your glutes to keep your hips level with the floor at the top of the movement. 

• Return your right leg to the starting position. Complete the desired repetitions, then switch to your left leg and repeat. 

Bird Dog 

The bird dog pose is a comprehensive exercise that demands balance and stability. It is easily adaptable to individual skill levels. If you are a novice, this version is an excellent starting point. 

Instructions 

• Start on all fours, placing your hands under your shoulders and your knees under your hips. 

• Keep your neck neutral. Extend your left arm forward as you extend your right leg back. Hold for two seconds, keeping hips level. 

• Return to all four. Repeat the sequence with your right arm and left leg. 

Forearm Plank 

Planks are comprehensive exercises that help enhance overall strength, stability, and athletic performance while minimizing the risk of injury. 

Instructions 

• Begin in a forearm plank. Keep your body straight from head to heels, and ensure your lower back and hips remain neutral. 

• Hold the position for 30 seconds to 1 minute to constitute one set. Perform two sets. 

Side Lying Hip Abduction 

Although you may not consider strengthening your hip muscles when considering home fitness ideas, you will likely start doing so when they begin causing discomfort. Therefore, it is recommended to start strengthening your hip muscles, especially if you spend extended hours sitting. 

Instructions 

• Lie on the left side with your right hand in front of your body. 

• Keep your legs straight and stack your right leg over your left, making sure your hips stay facing forward. 

• Lift your right leg upward while keeping your body aligned, ensuring your hips don’t open. 

• Return to the starting position and repeat the exercise for the desired repetitions before switching to the other side. 

Bicycle Crunch 

Bicycle crunches specifically target the rectus abdominis, commonly referred to as the sixpack. 

Instructions 

Lie on your back. Extend your legs into a tabletop position. Bend your elbows and place your hands behind your head. 

Engage your core. Bring your right elbow toward your left knee while straightening your right leg. Release slightly, then switch bend your right leg, straighten your left leg, and bring your left elbow toward your right knee. 

Repeat the exercise as many times as you want. 

Intermediate Routine 

Great job on mastering the beginner routine! Now let us level off with these intermediate moves. 

Let us do two sets of 10 to 15 reps for each exercise below before taking quick one-minute breaks and moving to the next one. You could try timed rounds if you’re feeling really advanced. For example, do one-minute of each exercise and repeat the circuit twice. 

If you want to challenge yourself to get just one or two extra reps each time you finish the routine. However, remember to keep your form spot-on! It’s better to have fewer reps in good form than risk of injury by pushing yourself too hard. 

Bridged March 

Whenever you perform exercises on one leg, you inherently make it difficult. 

• Assume a bridge position. 

• • Lift one foot off the ground while keeping the leg bent, then lower the foot. 

• • Repeat the motion with the other leg. 

• • Finish with the same number of repetitions on each side. 

Squat 

• Remove the chair. Stand with your feet shoulder-width apart and toes slightly outward. To squat, bend your hips and knees, push your glutes back and down toward the floor. 

• The same motion still applies here. Imagine yourself sitting in a chair bending your hips and pushing your buttocks back. 

Push up 

A standard push-up is a more challenging version of any push-up. 

Assume a high plank position and exhibit the push-up in the same manner, permitting your elbows to extend outward to a 45-degree angle. 

Forward and Backward Lunge 

By engaging in a lunge instead of remaining stationary, you can enhance your lower body muscles and subsequently improve stability, mobility, and balance. 

• Initiate the lunge by positioning your feet together and stepping forward with your right leg. 

• • Propel yourself backward by pushing off the forward leg, returning to the starting position. Then, step backward into a backward lunge. 

• • Repeat the process by pushing off the backward leg to return to the center. 

• • This constitutes one repetition. Perform this exercise 10 to 15 times on your right leg, followed by the same number on your left leg. 

Pike Push-Ups 

Integrating a push-up into your Pike exercise will intensify the shoulder engagement. The primary focus of this movement lies in the arms necessitating the stabilization of the rest of the body. 

To execute this exercise as you hop assume a Pike position and bend at the elbows enabling them to extend outward to the sides while simultaneously directing the crown of your head toward the ground. 

Kneeling Squat 

Kneeling squats are an effective exercise for time under tension as they continuously engage the legs and glutes to enhance the burn. 

Instructions 

• Start by lowering into a squat position, making sure you stay stationary throughout the movement. 

• • Gradually lower your knees to the ground one at a time, transitioning into a kneeling position. 

• • Step your feet to the ground one at a time, maintaining the squat stance. 

• • Repetitions are best performed as quickly as possible while following the proper form. 

Superman 

Give your lower back and the rest of your backside a good workout with Superman! Take your time with this move to really benefit from it. 

Instructions 

• Lie on your stomach with your arms and legs fully extended. 

• • Keep your neck in a neutral position. 

• • Use your core and the back of your body to lift your arms and legs off the ground as high as possible. Keep your knees straight and lift your thighs as well. 

• • Hold at the top for a second, then slowly lower back down to your starting position. 

Plank With Alienating Left Lift 

Incorporating a leg lift into a standard plank exercise introduces instability necessitating heightened core engagement and increased weight support from the three limbs. 

Execute a leg lift by elevating one leg mentoring the position for five seconds and subsequently returning it to the ground. Repeat the process with the opposite leg. 

Kneeling Side Plank with Hip Abduction 

During hip abduction, holding your body up with your knee and extended arm simultaneously transforms this exercise into an upper body workout while simultaneously engaging the core muscles to a larger extent. 

• Start by kneeling on your left side supporting your body with your elbow. Bend your knees at a 90-degree angle, ensuring that your hips are aligned with your knees. 

• Press through your left knee and left arm to lift your hips off the ground. 

• Left your right leg up, pause for a moment, and lower it down. 

• Repeat this moment for 10 to 15 repetitions before switching sides and repeating the same sequence. 

Dead Bug 

Engage your core muscles effectively with the dead bug exercise. 

Instructions 

• Start by lying on your back with your legs extended at a tabletop position and your arms extended in front of you. 

• In a synchronized motion, simultaneously lower the heel of your left leg toward the ground and extend your right arm over your head, ensuring that your lower back remains flat on the ground. 

• Written your leg to the tabletop position and your arm to the front then repeat the sequence with the opposite arm and leg. 

Advanced Routine 

After you feel comfortable with the intermediate routine, you can try the following advanced moves. 

Try doing two sets of 10 to 15 repetitions for each exercise, taking a 30 second or one-minute break between each one. 

Alternatively, you could consider doing one set of each exercise to rest for a minute or two before repeating the whole thing again. 

Single Leg Bridge with Leg Extended 

Lifting the foot and subsequently extending the leg out will significantly increase the difficulty of performing a single leg Bridge. 

Maintain the flexed foot throughout the entire movement. Complete an equal number of repetitions on both legs. 

Overhead Squat 

Extending your arms overhead can challenge your mobility and range of motion in your upper body while simultaneously providing your lower body with the benefits of a squat. Additionally, it will compel you to engage and activate your core muscles. 

To execute this exercise, perform a squat while extending your arms overhead throughout the entire movement. 

One Legged Push-Up 

Elevating one leg will increase the load on the remaining three limbs to intensify the challenge. 

To accomplish this, assume a push-up position and lift one leg off the ground, subsequently completing the push-up. 

Jumping Lunges 

Plyometric exercises commonly referred to as jumping exercises demand maximum exertion for a brief duration. 

Due to the immense power and strength, they necessitate you will experience a rapid sensation of exertion. 

Incorporate a jump into your lunge routing, propelling yourself explosively with each repetition to enhance your challenge. 

Elevated Pike Push-Ups 

Elevating your feet during a fight. Will intensify the difficulty of this variation. 

Position your feet on an elevated surface such as a bench or step and execute an elevated Pike push-up. The greater the elevation of the surface, the more challenging this exercise becomes. 

Kneeling Squat with Jump 

instead of stepping your feedback up from kneeling jumping them. This exercise requires significant power and strength. 

Advanced Bird Dog 

Assume a high plank position and execute a bird dog exercise simultaneously lifting one off the corresponding leg. 

As with all advanced exercises maintaining a straight spine is crucial in this movement. 

One Leg Forearm Plank Hold 

Elevating one leg while maintaining a forearm plank position effectively increases the intensity of this exercise. 

Start in a static forearm plank position. 

Raise one leg and hold for the maximum duration possible before switching sides. 

Side Plank Hip Abduction 

For a comprehensive hip abduction exercise to form a plank with the foot of the ground instead of your knee. 

To execute this exercise, assume a side Plank position and then perform a leg lift. Repeat the movement on both sides. 

Hollow Hold to Jackknife 

This exercise necessitates the contraction of your abdominal muscles throughout the entire movement. However, if you are indulging in bodyweight exercises, you can expect to go through certain challenges before achieving your goal. 

Instructions 

Assume a hollow hold position: lie on your back and extend your arms above your head. Engage your core, lift your legs and upper body of the floor and maintain this position. 

Incorporate a jackknife: while keeping your legs fully extended, raise them and bring your arms overhead towards your toes ensuring that they make contact. 

Gradually lower your legs and arms back down until you return to the engaged hollow hold position. 

Frequently Asked Questions 

Are 10-minute home workouts effective? 

10-minute home workouts are better than no physical activity. However, restraining yourself for merely 10 minutes may not provide sufficient weekly exercise. 

The physical activity guidelines for Americans suggest getting at least 150 minutes of moderate intensity or 75 minutes of high-intensity exercise weekly to help prevent disease and enhance overall health. 

However, if your objective is weight loss or muscle gain, other elements like your diet may also play a role. 

Are Home Workouts Really Effective? 

Yes, home workouts may help improve muscle strength, balance, and endurance. 

Which Exercises Help Burn Belly Fat? 

Some cardiovascular exercises and weightlifting may help you burn belly fat. However, besides trying out the exercises discussed in this article and stretching at home, it is helpful to understand that spotting the fat from your belly or any part of your body is challenging. Even if you use the best home exercise apps to track your body fat, you are unlikely to receive any indications of exercises that target belly fat as it is essential to eat a well-balanced diet and to have a calorie deficit.