10 at home bodyweight exercises
Fitness

10 Effective & Fun At Home Bodyweight Exercises to Try

Looking for some simple at home bodyweight exercises? Look no further. I’ve got ya covered!

I know many of us are missing the gym right now, but the truth and beauty is we can still keep up on our fitness right at home with little to zero equipment.

If you are looking to add equipment to your home gym, check out this post!

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Tips to Make the Most of Your At Home Workouts

At Home Bodyweight Exercises

If you’re used to lifting heavier weights or just want to make your bodyweight workouts a little more intense, here are some tips:

  • Shorten your rest periods to keep your heart rate pumping.
  • Add resistance bands or use milk jugs or soup cans for a little extra resistance.
  • Slow down the movement and really focus on the muscle groups you are working.
  • Include more total body moves that incorporate more muscles at once.
  • Hold poses to build endurance. Try wall sits, planks, and more.
  • Keep track of what you’re doing. Write down progress and set specific goals!
  • Include balance, stability, and plyometric moves for a well rounded exercise routine.

10 At Home Bodyweight Exercises to Try

Here are some simple bodyweight exercises you can do right at home. Most of these require zero equipment, but some include mini resistance bands which can help you get a better workout and work specific muscle groups. I also included some slower stress relieving “workouts” because, hey, we could all use it right about now.

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Zero equipment workout you can do ANYWHERE! ๐Ÿ’ช๐Ÿผ At home, at a hotel, your living room. Save this one and then letโ€™s get moving ya? โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-โ €โ € ๐Ÿ”นTricep dips X 10-15 ๐Ÿ”นSquat jumps with bum tap X 15-20 ๐Ÿ”นElevated lunge X 10-15 each leg ๐Ÿ”นShoulder taps X 20-30 (keep that core strong and try not to move your hips too much) ๐Ÿ”นOverhead crunch X 15-20 ๐Ÿ”นElevated bridge X 15-20 (squeeze that bum at the top, slowly lower down) โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-โ €โ € Repeat 3-5 times. Follow up with some stretching and deep breathing to cool off. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-โ €โ € Remember, youโ€™ll get the most out of each exercise when you move with control, an engaged core, and remember to breathe. ๐Ÿง˜๐Ÿปโ€โ™€๏ธ โ €โ € Wearing: @kiavaclothing white marble leggings and care free crop top. Use code fitandwell to save! โ €โ € . . . . . . #workoutathome #workoutanywhere #workoutvideo #hotelworkout #travelworkout #athomeworkout #noequipmentworkout #zeroequipment #getstronger #exercisevideos #exercisevids #strengthtrainingworkout #strengthtraining #resistancetraining #buildmoremuslce #strongwomen #womenwhowork #busywomen #fitandwell #kiavaclothing #workoutoutfit #workoutclothes #womenwhotrain

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Happy Hump Day! Hereโ€™s a quick HIIT and abs workout you can do anywhere! Save this one for the gym, your next trip, or when you just need to melt off some stress at home. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐Ÿ”นSide knee reaches 60 seconds, alternating each side ๐Ÿ”นMountain climbers 30-60 seconds (make it more challenging with a med ball) ๐Ÿ”นBoat sit ups 30-60 seconds ๐Ÿ”นScissor kicks 30-60 seconds (engage core, cross ankles over each other) ๐Ÿ”นBurpee, your variation 30-60 seconds ๐Ÿ”นHigh knees 30-60 seconds โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Rest allowing your heart rate to come back down, then repeat the series 2-4 times! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Bra: @kiavaclothing (use code FITANDWELL for a discount) Leggings: @gymsharkwomen . . . . . . . #hiitworkout #hiitworkouts #hiitvideo #athomehiit #athomeworkout #workoutanywhere #workoutvideo #workoutvids #exercisevid #fitnessvids #fitnessvideo #hiitandabs #abworkout #coreworkout #gymsharkleggings #strongcore #hiitcardio #hiittraining #kiavaclothing #gymsharktrain #coreexercises #coreworkouts

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Get ready for a sweaty but quick HIIT workout you can do anywhere! Save this next time you need a quick but effective workout. ๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- HIIT is all about bringing the heart rate UP โ˜๐Ÿป but also bringing it back down ๐Ÿ‘‡๐Ÿผ as much as possible. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Try one minute of each exercise followed with one full minute of rest in between each move. Repeat the whole set just 1-2 times and really focus on pushing hard during that one working minute. ๐Ÿ˜… โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- As always be sure to warm up properly before and cool down after. Do you like quick but intense workouts or would you rather take it slower for longer? . . . . . . #hiitworkouts #hiitcardio #hiittraining #hiitcircuit #hiitburn #workoutanywhere #travelworkout #hotelworkout #athomeworkouts #workoutathome #simpleathomeworkouts #fitnesstip #fittip #fitandwell #gymsharkwomen #girlyexercises #holisticwellbeing #sweatmore #thursdayworkout #wellnessbloggers #fitnessbloggers #utahfitfam #senitaathletics

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Zero equipment Lower body workout ๐Ÿ’ช๐Ÿผ โ €โ € Save this one! Itโ€™s great for travel, the gym, or at home. Thatโ€™s the beauty of no equipment, you can do it anywhere! โ €โ € Grab a timer and letโ€™s get going ๐Ÿ‘‡๐Ÿผ โ €โ € Wide squat with calf raises 30 sec Donkey butt kicks 15 each side Squat hops 30 sec Plyo lunge 15-20 reps each side Awkward bridge pulses 30 seconds Balance leg deadlift 15-20 reps each leg โ €โ € Repeat 3-4 times and stretch/cool down after. ๐Ÿ‘ enjoy! โ €โ € . . . . #fitnessvideos #fitnessvideo #workoutvideo #workoutvideos #gymvideos #getstrongertoday #buildyourbody #fittips #workoutideas #workoutroutine #exerciseoftheday #strengthtraining #bodyweighttraining #homeexercise #lowerbodyworkout #gymsharkwomen #kiavaclothing #workoutanywhere #athomeworkouts #fitandwell

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Hereโ€™s an a simple and effective mini band upper body workout for ya! I love mini bands, thereโ€™s so much you can do with them and they are so affordable! I got mine on Amazon and theyโ€™ve held up great. ๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Save this one and letโ€™s get going! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” โœ…kneeling bicep curls 10-15 each โœ…lat pull downs 10-15 โœ…bent over row 10-15 each side โœ…tricep extension 10-15 each โœ…shoulder raises with pulse 10-15 Repeat 3-4 times! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Stay safe and #stayhome friends. Have a great day! ๐Ÿ’™ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Outfit: @kiavaclothing ๐Ÿ‘๐Ÿผ they are having amazing flash sales today! Use code fitandwell to save always . . . . . . #athomeworkouts #athomeworkout #athomefitness #workoutanywhere #workoutathome #resistancebandsworkout #resistancebands #upperbodyworkout #athomegym #stayhomesavelives #stayhomestaysafe #strengthtrainingforwomen #workoutforwomen #workoutforanywhere #womenwhowork #workfromhomelife #healthyhappylife #kiavaclothing

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Get ready to feel the burn!! ๐Ÿ”ฅThis back & shoulders workout is a fun one and all you need are some mini bands! ๐Ÿ’ช๐Ÿผ โ €โ € Save this one and letโ€™s go! Do 10-12 reps…. โ €โ € ๐Ÿ”นshoulder press each arm ๐Ÿ”นrear delt raise with plank (modify on hands and knees) ๐Ÿ”นlat pull down ๐Ÿ”นdelt raise with bent elbows ๐Ÿ”นangled row (elbow out away from body) ๐Ÿ”นfront delt raise with plank ๐Ÿ”นhinged lat extension with pull โ €โ € Repeat 2-4 times and make it challenging for YOU! ๐Ÿ‘๐Ÿผ โ €โ € Outfit: @kiavaclothing code fitandwell always saves you some ๐Ÿ’ฐWorkout bands are from Amazon, you can shop using the link in my bio! โ €โ € . . . . . . #workoutvideos #workoutvideo #fitnessvideo #fitnessvideos #gymvideos #workoutroutine #fittips #exerciseoftheday #strengthtraining #bodyweighttraining #homeexercise #upperbodyworkout #athomeworkout #workoutathome #shoulderworkout #minibands #minibandworkout #resistancebandsworkout #fitandwell #kiavaclothing #fitnessathome #workoutwednesday

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Since mini band workouts are all the jazz these days, Iโ€™ll be posting not one but TWO workouts this week! ๐Ÿ‘๐Ÿป Iโ€™ll let ya all vote on the second one, but this one was the second most voted for last week so here it is! โšก๏ธ โ €โ € Get ready to work ALL the muscles in your lower body. Phew! ๐Ÿ˜… itโ€™s gonna be fun and if itโ€™s nice out this is a great one to do in the sunshine โ˜€๏ธ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ €โ € ๐Ÿ”นSquat jumps ๐Ÿ”นLateral leg raises ๐Ÿ”นAwkward clam pulses ๐Ÿ”นFire hydrants ๐Ÿ”นSquat with calf raise (featuring Roxy peeing in front of you all ๐Ÿ˜‚๐Ÿถ) ๐Ÿ”นSplit jumps ๐Ÿ”นSumo squat with calf raises โ €โ € Do each move for 30-60 seconds and repeat 2-4 times! And have a awesome week friends. ๐Ÿ’™ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Outfit: @kiavaclothing code fitandwell always saves you $$ โ €โ € . . . . . #workoutvideos #workoutvideo #fitnessvideo #fitnessvideos #athomeworkouts #bodyweighttraining #homeexercise #lowerbodyworkout #workoutroutine #minibandworkout #minibands #minibandworkouts #minibandexercise #resistancebands #resistancebandworkout #workoutathome #legworkouts #gluteworkouts #fitnessathome #fitandwell #resistancetraining #mondayworkout #miniband

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Try this gentle flow next time you need an energy boost or first thing when you wake up! ๐ŸŒ… โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Yoga always helps make me feel more alert and itโ€™s one of my goals to wake up with 5 min of yoga every weekend. ๐Ÿง˜๐Ÿผโ€โ™€๏ธ Hope you enjoy this little flow and let me know what you think! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Tips: ๐Ÿ’™Focus on your breath, donโ€™t forget to breath! ๐Ÿ’™Keep your body and muscles engaged and never sloppy. ๐Ÿ’™Press down into your feet for better balance. ๐Ÿ’™Listen to your body. If a pose doesnโ€™t feel good, modify it or donโ€™t do it. . . . #yogaflow #5minyoga #quickyogaflow #morningyogaflow #morningyoga #yogaforenergy #yogaforbeginners #fitandwell #holisticwellness #mentalhealthblogger #yogiintraining

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Longgg day at work? Need to release some tension! I feel ya! ๐Ÿ˜… โ €โ € Try these simple yoga stretches to release some tension, loosen up, and let go of all that stress! ๐Ÿง˜๐Ÿผโ€โ™€๏ธThese are also great to do first thing in the morning to help ya wake up. Make sure you breath during each stretch and have fun with it! โ €โ € Also, do you want to see more stretches and yoga flow ideas on my page? Let me know in the comments or send me a DM! ๐Ÿ’™ โ €โ € . . . . . #positiveaffirmations #positiveenergy #positiveliving #positivevibesonly #selfgrowth #embracingaslowerlife #meetthemoment #capturequiet #peacefulmind #quietmind #yogapose #yogapractice #holisticwellness #intuitiveliving #mindbodygram #mindbodyspirit #yogaforstress #yogafortension #relaxingyoga #fitandwell #yogaforbeginners #yogaforhealth

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#workoutwednesday Zero equipment abs/core ๐Ÿ’ช๐Ÿผ this is a fun one you can do anywhere or throw in after some cardio! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Do each move for 30-60 seconds and repeat 3-4 times. Make it challenging and have fun! Happy ๐Ÿช day! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Top: @kiavaclothing Use code fitandwell for a discount! Bottoms: @gymsharkwomen . . . . . #coreworkouts #abworkouts #workoutanywhere #workoutathome #workoutvideos #workoutvid #workout๐Ÿ’ช #fitnessblog #fitnessvideos #fitnessvid #exercisevideos #exerciseroutine #getfitathome #fitandwell #healthyhappylife #movementismedicine #movemorelivemore #workoutsforwomen #workoutsforbeginners #gymsharkwomen #kiavaclothing

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There you have it! 10 effective at home exercises for you to try. Let me know which ones are your favorites in the comments! If you have any suggestions for what workouts you want to see more of, I’m all ears!

I hope you enjoy this time at home. Pretty soon, life will return to the new “normal”. Stay safe and healthy!

10 Effective & Fun At Home Bodyweight Exercises to Try!

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