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!

This post contains affiliate links.

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.

View this post on Instagram

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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

View this post on Instagram

Happy Hump Day! Here’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. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” πŸ”ΉSide knee reaches 60 seconds, alternating each side πŸ”ΉMountain climbers 30-60 seconds (make it more challenging with a med ball) πŸ”ΉBoat sit ups 30-60 seconds πŸ”ΉScissor kicks 30-60 seconds (engage core, cross ankles over each other) πŸ”ΉBurpee, your variation 30-60 seconds πŸ”ΉHigh knees 30-60 seconds β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Rest allowing your heart rate to come back down, then repeat the series 2-4 times! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

Get ready for a sweaty but quick HIIT workout you can do anywhere! Save this next time you need a quick but effective workout. πŸ’ͺ🏼 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”- HIIT is all about bringing the heart rate UP ☝🏻 but also bringing it back down πŸ‘‡πŸΌ as much as possible. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” 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. πŸ˜… β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”- 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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

Zero equipment Lower body workout πŸ’ͺ🏼 β €β € Save this one! It’s great for travel, the gym, or at home. That’s the beauty of no equipment, you can do it anywhere! β €β € Grab a timer and let’s get going πŸ‘‡πŸΌ β €β € 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 β €β € Repeat 3-4 times and stretch/cool down after. πŸ‘ enjoy! β €β € . . . . #fitnessvideos #fitnessvideo #workoutvideo #workoutvideos #gymvideos #getstrongertoday #buildyourbody #fittips #workoutideas #workoutroutine #exerciseoftheday #strengthtraining #bodyweighttraining #homeexercise #lowerbodyworkout #gymsharkwomen #kiavaclothing #workoutanywhere #athomeworkouts #fitandwell

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

Here’s an a simple and effective mini band upper body workout for ya! I love mini bands, there’s so much you can do with them and they are so affordable! I got mine on Amazon and they’ve held up great. πŸ’ͺ🏼 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Save this one and let’s get going! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” βœ…kneeling bicep curls 10-15 each βœ…lat pull downs 10-15 βœ…bent over row 10-15 each side βœ…tricep extension 10-15 each βœ…shoulder raises with pulse 10-15 Repeat 3-4 times! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”- Stay safe and #stayhome friends. Have a great day! πŸ’™ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Outfit: @kiavaclothing πŸ‘πŸΌ 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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

Get ready to feel the burn!! πŸ”₯This back & shoulders workout is a fun one and all you need are some mini bands! πŸ’ͺ🏼 β €β € Save this one and let’s go! Do 10-12 reps…. β €β € πŸ”Ήshoulder press each arm πŸ”Ήrear delt raise with plank (modify on hands and knees) πŸ”Ήlat pull down πŸ”Ήdelt raise with bent elbows πŸ”Ήangled row (elbow out away from body) πŸ”Ήfront delt raise with plank πŸ”Ήhinged lat extension with pull β €β € Repeat 2-4 times and make it challenging for YOU! πŸ‘πŸΌ β €β € Outfit: @kiavaclothing code fitandwell always saves you some πŸ’°Workout bands are from Amazon, you can shop using the link in my bio! β €β € . . . . . . #workoutvideos #workoutvideo #fitnessvideo #fitnessvideos #gymvideos #workoutroutine #fittips #exerciseoftheday #strengthtraining #bodyweighttraining #homeexercise #upperbodyworkout #athomeworkout #workoutathome #shoulderworkout #minibands #minibandworkout #resistancebandsworkout #fitandwell #kiavaclothing #fitnessathome #workoutwednesday

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

Longgg day at work? Need to release some tension! I feel ya! πŸ˜… β €β € Try these simple yoga stretches to release some tension, loosen up, and let go of all that stress! πŸ§˜πŸΌβ€β™€οΈ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! β €β € 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! πŸ’™ β €β € . . . . . #positiveaffirmations #positiveenergy #positiveliving #positivevibesonly #selfgrowth #embracingaslowerlife #meetthemoment #capturequiet #peacefulmind #quietmind #yogapose #yogapractice #holisticwellness #intuitiveliving #mindbodygram #mindbodyspirit #yogaforstress #yogafortension #relaxingyoga #fitandwell #yogaforbeginners #yogaforhealth

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

Β 

View this post on Instagram

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

A post shared by Amy- BS ExSci, Nutritionist (@fitandwellamy) on

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!

Leave a Reply

%d bloggers like this: