“You can’t workout without going gym or lifting weights,” most of the lazy people give that excuse.
In reality, there’re infinite ways (cardio, bodyweight) to working out without leaving your home to lead a healthy lifestyle.
Whether you’re a beginner, intermediate or advanced, below, I mentioned thirty effective at-home workouts move for all fitness levels with a proper workout routine to get the most out of your training.
Beginner At-Home Workouts
This beginner bodyweight workout plan mostly targets the large muscles and provides a great full-body workout without any special equipment.
Aim to do two sets of 10 to 15 repetitions (reps) of each exercise and 1 minute of rest in-between move. It should take 15 minutes to complete the circuit. If you can do only four to six reps, that’s OK. You aim to perform exercises consistently and gradually increase the number of reps every week.
Here are the ten effective beginner exercises to perform at home:
- Start in a plank with your knees on the floor and place your hands to the shoulder-width position.
- Bent your elbow at 45-degree, lower yourself to the ground, and maintain a straight line from your head to your knees.
- Push back with your arms and start.
Why: Knee pushup is an easier version of a regular pushup exercise. It’s a beginner type exercise that mainly activates your chest and triceps muscles, and this move will help you build strength to perform the standard pushup.
Plank to Downward Dog
- Start with plank position and hands under your shoulder.
- Push with your hands and up your hips, keeping your core engaged and legs straight (as much as you can)—contract shoulders at the top.
- Hold for a second and return to the starting position. Repeat.
Why: Finding a bodyweight shoulder workout can be challenging, but this ‘plank to downward dog’ is a great exercise option to target your shoulder. It is also beneficial for activating your back and hamstring muscles.
- Stand with your feet more comprehensive to the shoulder width and keep your arms up.
- Bent your knees and lower your hips to the knee height (If you don’t balance your body, take a chair or knee height platform in your back to balance your hip).
- Push up with your heels and return to the starting position. Repeat.
Why: Squat is a great and effective lower-body workout that targets your squats and hips muscles. It increases your lower body-balance and improves knees’ strength and mobility.
- Lie on your back with your knees bent, feet flat on the floor, and extend your arms on the floor.
- Pushing through your feet with a tight core, up your middle area until your hips are fully extended, squeezing your glut at the top.
- Slowly low your hips and back to the starting position. Repeat.
Why: Glute bridge is a crucial beginner exercise for building lovely, rounded hips. This exercise targets your glut, quats, and hamstring muscle as well.
- Start with a split position with your right leg forward and flat to the floor and your left leg up on its toe in the back.
- Bent your knees and lunge. Stopping when your right thigh parallels to the ground.
- Push back with your right leg to the starting position, repeat your desired reps, and then switch to your left leg.
Why: Stationary lunge target your squats, hamstring, and hips. It is a great workout to build a strong lower-body and improves your stability.
- Start with your hands on the floor aligned with shoulders and your knees aligned with hips.
- Keeping your back straight, push your right leg behind you while keeping your leg straight, and squeeze your hips at the top.
- Return to the starting position and perform desired reps, and then switch to another leg.
Why: Donkey kick is an effective glut exercise option to build hip muscles without any equipment.
Side-lying leg raise
- Lie on your right side and both your legs resting on the ground.
- Keeping your leg straight, lift your left leg and feel the tension on the hip. Make sure don’t open up your hip.
- Lower your leg to the starting position. Repeat your desired reps, then switch the other side.
Why: Side-lying leg raises are a straightforward exercise for building a nice and rounded hip.
- Start with your hands and knees on the floor aligned with the shoulder and hip.
- Keeping your back straight, push your left leg backward at the same time up your left hand forward. Hold for 2 seconds and squeeze your lower back and hip at the top.
- Return to the starting position. Repeat with the right leg and left hand.
Why: Bird dog is a full-body movement workout, and it’s useful to build body balance and stability. It is a superb warm-up option that you can do before performing your main exercise. This exercise mostly targets your lower back and hip area.
- Lie on your back, keeping your leg bent at a 60-degree angle and your hands behind your head.
- Up your head with the help of your hands and contact the core muscles.
- Slowly return to the start position. Repeat.
Why: Sit-up is an easy beginner workout to activate your abdominal area. It mostly targets and helps to build your upper-abs.
- Place your elbows and toes on the floor, keeping your body straight.
- Create muscle mind connection with your abdominal muscle.
- Tight your abs and hold them for 20 to 30 seconds.
Why: For building a strong core or increase abs’ visibility, a plank easy exercise to perform. It helps beginners to make a solid muscle mind connection with their core area.
Intermediate Home Workout
After mastering beginner routine, now it’s time to level up your workout intensity and taste various bodyweight workouts.
You aim to do 2 to 3 sets of 10 to 15 repetitions of each exercise and 1 minute of rest in between moves. This routine might be challenging initially, so start at a steady pace and then gradually increase your reps and intensity.
Here is the ten effective intermediate moves you should include in your home workout routine:
- Start with the pushup position. Your body (head to heel) should be straight, legs together, and hands place on the floor in a shoulder-width position.
- Bent your elbow and lower your chest towards the ground.
- Push back with your arms to the starting position. Repeat.
Why: The pushup is a straightforward and effective workout to target your chest and triceps and build a healthy upper body.
Bent Knee Shoulder Pushup
- Bent your knees and place them on the floor. Up your arms above your head, make a grip on the floor.
- Keeping your hip-area up, bend your elbow and lower your head towards the ground.
- Contact your shoulder muscle and push back with your arms to the starting position. Repeat.
Why: The bent knee shoulder pushup is an easier version of shoulder pushup. It an excellent body-weight exercise to hit your shoulder muscle. It makes your shoulder wider and strong.
It is the similar variation of standard push. When performing, your hands should be closer than your shoulder width, and everything will same as the pushup move.
Why: When you are doing a close-grip pushup, make sure you should create a muscle mind connection with your triceps muscle, not on the chest. This exercise provides the tension to grow your triceps muscles without taking the help of any equipment.
- Start with lying down on the floor, one leg on the floor, the other straight up in the air, and hands at your sides.
- Keeping your left leg up on the air, push with your right-leg heel and up your hip. Hold a second at the top and feel the tension at the glut.
- Return to the starting position and repeat with desired reps. Then move to the other side.
Why: Single-leg bridge is mainly targeting your hip muscles while engaging your hamstring, squats muscles.
- Stand with your feet together and hands in your side.
- Little jump, widen your feet to the shoulder width and lower your hip while your hands up.
- Jump and back in the starting position. Repeat.
Why: Squat is a beneficial exercise to train your squats muscles. Make sure before performing this move; you should warm-up your knees and hip joints to avoid possible injures.
- Stand with your feet together and hands at your sides.
- Bending your right knee and lunge. Stopping when your right thigh parallels to the ground.
- Push back with your right leg to the starting position, repeat your desired reps, and then switch to the other leg.
Why: First of all, the lunge is an effective exercise to improve your full-body balance. It hit your squats, hamstring, and hip muscles.
Standing Calf Raises
- Stand with your legs together and your arms at your waist.
- Pushing with your toes, up the calf muscles, and squeeze at the top.
- Return to the starting position. Repeat.
Why: Standing calf raises is a basic and easy exercise to improve your calf’s size and strength.
- Lying on your back, keep your legs together at a 20 to 30-degree angle while hands behind your head.
- Keeping your left leg upward and core tight, bend your right knee and move towards your chest simultaneously with your left elbow touch your right knee.
- Keep alternating with another side and contract your abs at the top. Repeat your desired reps.
Why: Bicycle crunch is a crucial core exercise that hits your upper abs and engages your lower abs as well. Make sure you should contact your abs at every rep.
- Lying on your back, keep your legs straight together, hands at your sides, and head on the ground.
- Tight your core and raise your legs upward at a 60 to 75-degree angle (taking the support of your hands).
- Contract abs at the top and slowly lower your legs. Repeat.
Why: Leg raises is a killer lower abs exercise that you can perform at home. In the beginning, if you’re not getting your legs that much higher, it’s OK. Practice and gradually increase your legs’ height, and don’t hesitate to take the support of your hands.
- Lie down at your left side and legs straight to the ground. Left hand at a stretch on the floor and right hand behind your head.
- Taking support of your right hand, up your head towards the waist, and squeeze the obliques at the top.
- Return to the starting position, repeat your desired reps, then switch to another side.
Why: The obliques play a very crucial role when it comes to your overall core strength. Oblique crunches are a very useful exercise to visible your oblique muscle and get an attractive and robust core.
Advanced Home Routine
Comfortable in intermediate routine? Great, It’s time to include some exciting advanced moves in your home workout routine.
Do three sets of 10 to 15 reps of each exercise and 1 minute of rest in between moves. Start at a steady pace and then gradually increase your reps and intensity.
Here is the ten impressive advanced moves you should include in your workout routine:
It is a variation of a standard pushup. All you have to is place your hands wider than shoulder-width and pushup. You can make it more challenging by taking a knee height chair or platform, placing your feet on the chair, and pushing up from the incline position.
Why: Wide-grip pushup is an excellent exercise for building a muscular and broader chest.
- Keeping straight your legs, bend your waist and head towards the ground.
- Your hands above your head and place on the floor and our body is now in ‘V’ shape.
- Keeping your legs straight, bend your elbow and lower your head towards the floor.
- Push up with your arms to the starting position. Repeat.
Why: Shoulder pushup is one of the most effective bodyweight exercises to train your shoulder muscles (front delt and rear delt).
- Stand with shoulder-width wider legs position and your arms at your sides.
- Keeping your back straight, bend your knees and lower your hips until you are in a squat position. Simultaneously back your hands.
- Jump upward with your feet while your hands are straight upward.
- Land gently on a squat position. Repeat.
Why: Jump squats is a crazy move to burn your squat muscles. It also engages your hip muscle. But make sure you properly warm-up your lower body before doing this exercise.
It would help if you had good body-balance before performing jumping lunges. How to? Start with a lunge position and alternating the legs while jumping.
This move targets your squats, hamstring, and hip muscles. Make sure your knees should be parallel to your toes. Jumping lunges is my favorite bodyweight move, and you should definitely give it a shot.
Forward Squat Walk
- Get into a half squat position with your thighs parallel to the floor. Keep your arms extended in front of you.
- Take a step forward with the left leg, trying to lift your hips and body as little as possible.
- Pull the right leg to the left leg, and return to the start position. Repeat.
Why: This is a killer exercise to engage your squat muscles continuously. That creates so much tension and helps to grow it fast.
Advanced Bird Dog
Start with dog position, lifting one arm and the opposite leg simultaneously. Make sure you should maintain a straight spine all the time.
While performing bird dog move, contract your hip and lower back muscles at the top position.
Lying Calf Raises
- Start with a high plank position, place your hands and toes on the ground.
- Your body is in a low ‘V’ shape position. Push with your toes and squeeze your calf at the top.
- Return and stretch the calf at the bottom. Repeat.
Why: Lying calf raises is some of the best bodyweight exercises to train calf muscles effectively. Remember, contracting calves while exercising is important.
Lying Reverse Crunches
- Lying on your back, lift your legs in the air, knees bent, and place your hands on the floor beside you.
- Putting pressure on your lower abs, slowly curl the hips off the floor and into your chest.
- Slowly back to the starting position. Repeat.
Why: Lying reverse crunch is a killer exercise for your lower abs. Before performing, you should properly warm-up your lower back to avoid feature injuries or pains.
Floor Oblique Crunches
Whenever you train your abs, it’s equally important to train your obliques as well.
The obliques play a very crucial role when it comes to your overall core strength and definition. This exercise also helps to reduce your love handles
Hollow Hold to Jackknife
- Hollow hold position: Lie on your back and extend your arms above your head. Engaging your core, lift your legs on the air and hold them there.
- Add jackknife into it: Crunch up, bringing your arms overhead toward your toes and your legs toward the center of your body.
- Slowly release back to the jackknife position. Repeat slowly.
When you’re doing hollow hold to jackknife, make sure your should contract your abdominal muscles throughout this exercise.
No matter what’s your fitness level, these bodyweight exercises will definitely make your at-home workouts challenging.
If you’re new in fitness, start with the beginner’s routine, and within a few months, you could become the expert of advanced level. Or you can take a week off from the gym and add this bodyweight home routine to test your bodyweight capacity.
Have any questions or quarries? Feel free to ask in the comment section below.