Bodyweight exercises that you can easily add in to boost your workout routine at home. Although strength training requires lifting heavy weights at the gym, but these bodyweight exercises will get you feeling the burn in no time and help build lean muscle.
Here are the Bodyweight exercises that you can do from the convenience of your living room:
Bodyweight Exercises for Legs and Lower body
Bodyweight SquatStand with your feet about shoulder-width apart . Hinge your hips and bend your knees until your thighs are parallel to the ground. Stand back up straight and squeeze your butt and keep your core tight as you stand. Squats workout our gluteus (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors, and calves.
Glute bridgeLie faceup with your knees bent and your feet hip-width distance apart. Lift your hips while your core is engaged and squeeze your glutes at the top. Then lower your hips back to the floor to return to your starting position. This bodyweight exercise works the hamstrings, lower back, abs, in addition to the glutes.
Reverse LungeStand with your feet about shoulder-width apart and engage your core. Step backward with your left foot keeping your heel off the ground. Bend both knees to 90 degrees as you sink into a lunge. Push off the ball of your left foot to return to your starting position. Now step back with your right foot, and do the same with your right side. Keep you core engages while going down into the lunge and switch dies doing one at a time. This bodyweight exercise works abdominals, back muscles, gluteal muscles, quadriceps, hamstrings and calves.
Donkey kicksStart on all fours. Then, kick your right leg up behind you and toward the ceiling, then back down, keeping your knee bent and foot flexed. Repeating on one side at a time. This exercise works glutes, core and shoulder muscles.
Bulgarian split squatStand in a lunge position, rest the top of your right foot on a chair or small side table behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to it. Hold the position and come back to the initial position. Exchange legs after at least 10 reps of each leg. Place you hands on your hips for more balance. This bodyweight exercise for legs focuses on quads, hamstrings, glutes, and calves.
Pile SquatStep your feet out wide with toes pointed out. Start to bend your knees, squatting down as far as you can go. Push up through your heels, squeezing your inner thighs and glutes at the top. This bodyweight exercise focuses on majorly quadriceps.
Jump squatsStand with your feet slightly wider than hip-distance apart. Come into the squatting position and jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees. Jump squats workouts quadriceps, hamstrings, calves, and glutes.
SkatersStand with knees somewhat bent. Quickly jump left foot to one side, arriving on your right foot with left leg somewhat bent and floating behind you. Utilize your arms for energy. Hold here momentarily, at that point bound off your right foot to hop horizontally to one side, arriving to your left side foot and floating the right leg behind you. Keep alternating your legs. this bodyweight exercise targets quads, hamstrings, glutes and calves.
Bodyweight exercises for Shoulders, Chest and Upper Body
Start in a plank position with hands shoulder-width apart and elevated on a a sofa or chair. Lower your chest toward the box, then use chest and triceps to push back up to the starting position. Therefor, this bodyweight exercise works out shoulders , arms (triceps) as well the abs, back and hips.
Plank-upStarting in a plank position on your elbows. In addition, keeping core tight, place the palm of one hand on the floor and push up, following with the other arm until you’re in a push-up position. Bring yourself back to the elbow plank position, one arm at a time. This exercise targets triceps, shoulders and abs.
Get down on your hands and knees and assume the standard push-up position. Now bend your elbows and lower your body down until it is halfway to the ground. Therefore, push yourself back up to the starting position. This completes one rep.. This bodyweight exercise for shoulders also work your chest, triceps and abdominal muscles.
Lay down face forwarding the ground. With your Retract your shoulder blades and squeeze your lats to lift your shoulders off the ground, bringing your arms up and back. Hold in this position for 1-2 seconds for every rep. This bodyweight lats exercise works your lats as well as your rhomboids and other important back muscles.
Superman Holds With SqueezeLie face down the floor and hold arms out to sides at shoulder-height. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to mat. It targets your back, glutes, and abs.
BurpeesBurpees is one of those bodyweight exercises that works out your upper body as well as your lower body. Therefore, to do so stand with your feet shoulder-width separated, arms by your sides. Now bend your knees and reach forward to put your hands on the floor. Kick your legs straight out behind you and promptly lower your whole body to the floor, bending at the elbows. Utilize your arms to rapidly push your body back up and bounce your legs back under your body. Jump straight high up, arriving at your arms overhead. End with your knees somewhat bowed. Burpees targets your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
Start in a plank and draw your right knee under your torso, keeping your toes off the ground. Return your right foot to the beginning position. Switch legs and bring your left knee under your chest. Continue exchanging legs as though you’re running set up. This exercise workouts your shoulders, hamstrings, triceps, quads and core.
Laydown faceup with your arms and legs broadened . Keep your abs tight and lift your hands and feet to meet over your middle, moving your center as you sit up. Lower your arms and legs back to the floor. Therefore, it workouts abdominal muscles, your entire core, abs, obliques, and back muscles. Checkout this article for more abs exercises.
Can you build muscle mass with bodyweight exercises?
Gaining and building muscle depends on number of things. As you are consistently following your workout routine, you slowly need to develop progressive overload. It could be through doing more reps, having lesser rest times, adding weights(could be household items such as a gallon of water).
In addition, being in a Calorie Surplus, that is eating more calories than burning in a day would help build muscle mass. Furthermore, increase you protean intake in your diet which not only helps in building muscle but also supports muscle recovery.
Do bodyweight exercises burn fat?
With consistent exercise and a calorie deficit diet, YES you can burn fat with bodyweight exercise. Focus on Progressive overload and increase the intensity of the exercises as you build your routine. In other words, when you are in a calorie deficit diet, your body starts burning the stored fat deposits to function. Remember, no particular exercise will burn fat more than the other. Above all, your diet combined with consistent workouts will stimulate the fitness goals you want to achieve.