Bodyweight Workouts + Benefits : 10 Exercises You Can Do At Home

Welcome to the world of bodyweight workouts! Let’s explore the amazing benefits they can bring to your life.

Bodyweight workouts are highly effective and don’t require any expensive equipment, making them a great option for those who want to improve their health and fitness without breaking the bank. They’re incredibly versatile, too - you can do almost any bodyweight exercise in any setting, even if you don’t have access to a gym.

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Bodyweight workouts can help you build strength, improve your cardiovascular health, and torch calories. And by focusing on functional movements like squats and lunges, you’ll also gain improved balance and coordination.

In addition to that, bodyweight workouts can also be great for reducing stress and boosting your mood. Exercise-induced endorphins can go a long way towards improving your mental health, and bodyweight workouts are a great way to achieve this.

Body weight workouts are focused on using your own body to create resistance, so it’s important to begin with a proper warm-up. Increase your heart rate by doing dynamic stretching and jogging in place. Then get ready to work!

Exercise 1: Push-ups

• This classic exercise is one of the best ways to build upper body strength. Traditional push-ups help to strengthen your chest, shoulders, triceps and core as you press and lower yourself.

Exercise 2: Squats

• Squats are one of the best exercises for your glutes, quads and hamstrings. Stand with your feet shoulder-width apart, arms extended in front of you for balance. Bend your knees and lower your hips until your thighs are parallel to the floor, then slowly straighten back up.

Exercise 3: Lunges

• Focus on maintaining good posture with chest lifted and abs tight throughout the entire exercise. Step forward with one leg and lower your hips until your rear knee nearly touches the ground or slightly higher, then slowly bring it back up.

Exercise 4: Burpees

• This challenging move works out multiple muscles at once and raises your heart rate for a total-body workout. Start in a standing position and lower into a squat, then press your weight down into the floor to kick both feet back into a plank. Jump both feet back up towards your hands and explosively jump as high as possible.

Exercise 5: Mountain Climbers

• Start in a plank on your hands and toes, core engaged and keep your back straight throughout the exercise. Pull your knee towards your chest and quickly switch legs, alternating back and forth as though you’re running in place.

Exercise 6: The Plank

• Begin by lying face down on the floor, then come up onto your forearms and toes. Keep your body aligned in a straight line, with your neck and spine in a neutral position and your core engaged. Hold the plank for 30 to 60 seconds, or as long as you can.

Exercise 6: Side plank

• Lie on one side of your body, with your forearm directly beneath your shoulder and your feet stacked. Lift your hips off the ground, hold for a few seconds, and then lower your body back to the starting position. Repeat

Exercise 7: Jumping jacks

• Stand with your feet together, then jump into a wide stance, squat slightly and bring your arms above your head. Jump back to standing and repeat the motion 10 to 20 times.

Exercise 8: Shoulder taps

• Stand with your feet hip-width apart, and then raise one arm straight out and touch your opposite shoulder. Switch arms and repeat 10 to 15 times on each side.

Exercise 9: Stationary jogging in place

• Keeping your core engaged, pump your arms back and forth and move your legs as if you were running. Jog in place for 30 to 60 seconds.

Exercise 10: Reverse crunches

• Lie on the floor with your legs bent at a 90-degree angle, and raise your upper body towards the ceiling. Hold for two seconds, lower back down and repeat 10 to 15 times.

I hope this post was able to introduce you to some great bodyweight exercises that can be done from home. Remember, start with a warm-up, stick with proper form and move at a challenging pace. Rise up and get ready to unlock your inner fitness warrior!