Except for your own bodyweight, the finest at-home workouts don’t need a lot of equipment—or any equipment at all. That’s great news for many exercisers who don’t have access to dumbbells, kettlebells, resistance bands, or other equipment at home, especially after gyms and fitness studios closed (and social distance was recommended) due to the new coronavirus.
If you don’t have much equipment, at-home bodyweight workouts are a great way to keep your fitness programme going. If you don’t have a complete rack of equipment at your disposal, you might assume your options are restricted, but this is far from the truth. From your quadriceps (squats) to your buttocks (glute bridges, anyone?) to your chest (yes, you can perform a push-up!) to your core (plank variants for the win! ), bodyweight exercises can train virtually every muscle in your body.
They’re useful for more than simply increasing muscle, though: Bodyweight workouts may serve as a cardio programme, especially if you pick routines that are simple to ramp up in intensity and do them in a fashion that pushes your cardiovascular system (typically circuit-style, with little recovery).
Plus, because there are so many different bodyweight exercises, the options for bodyweight workouts are virtually infinite, and we’ve compiled a list of some of them for you here. Do you want to focus on your lower body in particular? Workout might be beneficial to you. Looking to work up a sweat in the same way you do when you run? Try. If you want to strengthen your shoulders and arms, this is a good exercise to attempt.
Whatever your fitness objective is, the list of the greatest at-home workouts that just require your bodyweight below has you covered. Try a few of SELF’s exercises to see which ones you like most.
There are a few exercises in here that we bet you haven’t done before, including the runner’s lunge to balance (excellent for speed and agility) and the corkscrew (a dynamic plank variant that will definitely test your core strength). This exercise, designed by Amy Eisinger, C.P.T., will put your endurance to the test throughout. Then, just when you think you’ve finished, there’s a cardiac burnout at the end that will test you one final time. By adjusting the amount of break you take between exercises in the circuit, you may make it easier or harder.
Many at-home HIIT exercises include a lot of plyometric techniques (read: “a lot of leaping”), which is excellent for some individuals but not the greatest option for those who have joint issues. Because it incorporates lower-impact exercises like side kick throughs and crab toe touches, this HIIT programme, designed by Equinox group fitness instructor Colleen Conlon, is gentler on the joints than other HIIT routines. Some exercises, like as skater hops, have a heavier impact, so if you’re not sure if this workout is right for you, see your doctor or physical therapist beforehand.
Do you want a total-body aerobic exercise that you can do at home? Then you should attempt this Eisinger-created procedure. The circuit will cycle through five exercises that will train your legs (squat pulse), core (tuck-up), and shoulders all at the same time (frogger). You’ll end with an AMRAP (as many repetitions as possible) finisher once you’ve completed the circuit for the desired amount of rounds.
Yes, you can strengthen your arms by using only your bodyweight. Variations of the plank, where your shoulders and triceps put in a lot of effort, are a terrific method to achieve that. This exercise, designed by certified trainer Lita Lewis, will begin with skating to get your heart rate up, then lead you to the floor for three plank-based moves: push-up, shoulder tap, and plank forearm reach. With the plank jack and forearm plank, the second circuit is heavy on plank variants as well. Because you’ll be maintaining the plank for a long period of time with these exercises (because they’re back-to-back-to-back), if it’s too difficult to maintain proper form, descend to your knees.
Burpees and mountain climbers aren’t your thing? Then this high-intensity interval training (HIIT) programme is for you. This total-body bodyweight workout, created by Conlon, has you moving in numerous planes of motion to train all of your muscle groups. The exercises she chose—moves like the lateral shuffle and explosive crab reach—allow you to move at a faster speed, which is crucial for HIIT training. Before beginning the programme, try doing each motion 10 times at a reasonable intensity on its own to familiarise yourself with any new movements.
The aim of this full-body at-home aerobic workout designed by Eisinger is to do three actions as rapidly as possible: froggers, bird-dog crunches, and a three-point toe touch. If you want to get sweating, try this 30-minute exercise that serves as a cardio programme (no running necessary). It’s a wonderful workout for people who are just starting started since you may pick your rest-work times based on your fitness level.
The good thing about abs workouts is that they’re pretty easy to do at home without any equipment. The not-so-good part? Abs workouts can be superhard, which is why we’re all for one that’s over in eight minutes. With this at-home workout, which was created by Amy Marturana Winderl, C.P.T., you’ll spend 30 seconds on five separate exercises, including dead bug, forearm plank rock, and plank up-down, taking no rest between the moves until the circuit is complete. After three rounds, your abs will definitely be burning.