Body weight exercises are a mass favorite for their humorous benefits. For starters, they offer coordination, flexibility, stability and endurance during training. Plus, you don't need any equipment to perform them. What's even better is that you can practice these workouts without going to the gym every day.
Discover with us the 15 best home weight workouts to instantly improve your fitness game!
Bodyweight exercises are simple, effective, and give instant results. You increase the energy level and get fit immediately. That's why most fitness freaks like to start doing these workouts every time. All you have to do is maintain your body weight in order to perform these exercises. This also means that the risk of injury is minimal.
So if you are a beginner and you are worried about the workout, don't worry. Almost all of these exercises will suit you too!
1. Squats
- Stand with your feet parallel. You can also stand with your feet facing each other at 15 degrees.
- First, bend your hips and knees until your thighs are at least parallel to the floor.
- Your heels shouldn't be off the ground.
- Push through your heels to get back up.
- This is the best beginner workout that you can do at home.
2. Push-ups
- Get on all fours and place your hands a little wider than your shoulders.
- Extend your arms and legs.
- Lower your body until your chest is almost touching the floor.
- Pause and then back.
- Repeat the workout.
3. Last
- Start in a push-up position.
- Jump forward and let both legs return next to your hands.
- Go back to the starting position.
- Massively helps your lower body by pumping blood to almost all parts.
4. Skater hops
- Start from the left and then jump to the right. Make sure you go as far as you can.
- Sit back on your right foot and try not to touch the other.
- Now repeat the step to land on the other foot.
- It is undoubtedly an exercise done at home.
5. Burpee
- Start in a low squat position.
- Now kick your feet back into a push-up.
- Do a push-up and bring your feet back to a crouch.
- Jump up as far as you can and get back into the push-up.
- It's one of the best beginner exercises to get started.
6. Arm circles
- Extend your arms at your sides and stand tall. Make sure your arms are perpendicular to your torso.
- Now make clockwise circles about 1 foot in diameter for about 20 to 30 seconds.
- Now reverse the movement.
- Fortunately, it's the easiest to do. So any beginner can get started with this without even thinking about it.
7. Frozen V-Sit
- Lie on the floor with your arms and legs outstretched. Your hands and legs should be off the floor.
- Begin the workout by lifting your torso while your legs come down to your feet.
- Hold this position for about ten seconds.
- If you are craving those packs of 6, this is the way to get it!
8. Step-up
- Get a bench and put your right foot on the surface.
- Make sure your right leg is straight.
- Return to the starting position.
- Repeat for ten to twelve repetitions on each side.
- This is another potential workout for beginners.
9. Donkey whips
- Start on all fours and lift your right leg behind you.
- Now bring your right leg to the right side and then back to the center.
- Repeat on the other end.
10. Dips
- Hold the dip bars with your palms and straighten your arms.
- Now lower until your elbows are on the right side. Make sure they don't flare up.
- Get up again and repeat the workout.
11. Forward lunges
- Stand up. Make sure your feet are together.
- Now take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should barely touch the floor.
- Now push through your back front heel and stand up again.
- Repeat on the other side.
12. Sit-ups
- Lie on the floor and bend your knee.
- Put your hands behind your head and contract your core as you lift your torso.
- Lower yourself and return to the starting position.
- Repeat the workout for the best experience.
13. Fire hydrant
- Start exercising on all fours.
- Now lift your right leg to the side and keep your knee bent. Your knee should be at hip height.
- Lower yourself down and move your knee across the floor.
- Repeat on the other side.
14. Handstand wall walk
- Stand in a handstand position with your feet against the wall.
- Move your hands forward and walk down the wall until you are all the way down.
- It's a fun exercise to do at home.
15. Trunk twists
- Start on a high plank and attack your core.
- Your left knee should come under your body towards your right elbow by twisting your torso slightly.
- Repeat training on alternate ends.
frequently asked Questions
- How long does it take to see results?
People who exercise daily and eat healthily can see results within six months. However, there may be times when you notice changes within at least three months. - Can women do body weight training?
Of course! Both men and women can build strong muscles through daily exercise. - Do I need a trainer for this?
Not really! A guided tutorial and the instructions listed above are enough for you.