How To Workout At Home: The Beauty Of Bodyweight Exercises


Just because you don’t have a gym membership doesn’t mean you can’t work out. Sure you can take your workout outside, going for a run, jog, bike ride or even some yoga in your backyard, but winter months have many just wanting to bundle up on the couch. Netflix binge anyone???

But even those snowed in in Boston can get their daily fitness goals checked off their to-do lists from the comfort of their own home. All you need to work out is your body—and a little thing we call gravity.

Bodyweight exercises are quickly becoming the next best fitness trend of 2015. Here’s why: using your own body helps build strength, making you stronger while keeping you toned to become leaner, and improves joint function.

What is bodyweight exercise? It is exercises that don’t require lifting weights. Instead, you use your own weight to create resistance during your movements. Examples include push-ups, squats and sit-ups.

The best part is you don’t need a pricey (or inexpensive) gym membership or equipment. Plus, you can reap these benefits from the convenience of your own home. Bodyweight home workouts are perfect for the busy fitness enthusiast. Sometimes we just don’t have the time or energy to race over to the gym or head out for an hour-long run. You can easily do a few sets of crunches or squats when watching your favorite TV show after work, during a lunch break or in between taking care of the house. These movies are so efficient, and you could really burn lots of calories if you take short rest times when going from one exercise to the next.

Bodyweight exercises also increases balance, flexibility and helps you build a strong core (important for runners!).

So how do you get the best home workout? By mixing up the moves.

Push-Ups: for your chest, shoulders, triceps, lower back. Get on all fours, back straight and lower your body down, staying parallel to the floor and come back up. You can do them on your knees if easier or do more advanced variations like one-handed or claps in between reps.

Squats:  for your butt, legs, hips, core. Stand up straight with your feet hip width apart. Lower your body back with your hips, making sure your knees don’t go over your toes. Keep your chest up and back flat, pause for a moment and comeback up to standing position. Take things up a notch by jumping up in between reps.

Mountain Climber: for your abs, butt, arms. Get on all fours as if in push-up position. Bring one foot under your chest while the other stays straight. Engage your core and power up as if running, switching legs.

Burpees: for EVERYTHING! If you have every done a Spartan Race like me, you know this dreaded word. While tough, a burpee is one of the best exercises you can master because it literally works out your full body. I have seen people start their burpees different. Some start off in a squat, put hands to the ground and push off into the push-up position. You then bring both feet back under your chest as quickly as you can and them jump up before repeating.

Other exercises that are fun and keep your muscles guessing are: lunges, wall sits, planks, leg lifts, dips, bicycle crunches, and the list goes on an on.

Here are some examples of a home workout routine:

40 Jumping Jacks
30 Squats
20 Push-ups
10 Mountain Climbers
5 Burpees
30-second Plank

Repeat entire sequence 3 times.

50 Flutter kicks (core work)
40 Pistol Squats
30 Lunges
20 Arm Circles
10 Calf Raises
30-second Plank

For more body weight exercises, check out this post from

Do you workout at home? What is your favorite home workout routine? Share in the comment section below!



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