Exercise At Home: 15 Bodyweight Exercises for Beginners

 

Staying active and fit with exercise at home is more accessible than ever before.

 

And honestly, you don’t need any fancy equipment.

All you need is you and your bodyweight.

You can incorporate weights or bands if you have them, but your bodyweight will be just as beneficial.

This in-depth guide featuring 15 body weight exercises is designed to target various muscle groups that you can complete at home.

Each exercise comes with detailed instructions, ensuring you can learn and eventually master the movements for maximum effects of each exercise.

Additionally, we will talk about the specific benefits each bodyweight exercise brings to your body.

This will provide you with a holistic understanding of your home workout routine.

Starting a journey of home fitness obviously brings you physical benefits.

But did you know it will also benefit your mental well-being??

As you engage in these body weight exercises, take a moment to connect with your body.

Take some deep breaths.

 

Physical activity has been linked to improve your mood, reduce your stress, and increase your energy levels.

Whether you’re a beginner or an experienced fitness enthusiast, these exercises offer a versatile and convenient way to prioritize your health without leaving the comfort of your home.

Sounds easy, right?

Let’s get started.

 

Here are 15 bodyweight exercises you can compete at home for a simple easy to follow home workout.

Aim for doing 10-15 reps of each exercise. To make it more challenging and for a longer workout, repeat all exercises 2-3 times.

 

          Squats

1. 1. Stand with your feet shoulder-width apart.
   2. Next you will lower your body as if sitting back into a chair.
   3. Try to keep your chest up and knees over your toes. Stand back up straight.
   4. Repeat.
      
      Benefits: Squats are a powerhouse for lower body strength. They engage your quadriceps, hamstrings, and glutes while improving lower body flexibility and stability. Additionally, squats promote better posture by working on your core muscles.
      

Push-Ups

1. 1. Start in a plank position.
   2. Lower your body by bending your elbows
   3. Push back up.
   4. Repeat.
      
      Benefits: Push-ups are a classic upper body exercise that targets your chest, shoulders, triceps, and core. Beyond building strength, push-ups enhance shoulder stability and promote good posture, making them an excellent full-body workout.

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  Lunges

1. 1. Step forward with one foot.
   2. Lower your body until both knees are bent at a 90-degree angle, keeping your back straight.
   3. Stand back up.
   4. Repeat.
   5. Then switch which leg you have forward and repeat on that side.
      
      Benefits: Lunges are exceptional for targeting your quadriceps, hamstrings, and glutes. They not only build leg strength but also improve balance and stability. Lunges mimic everyday movements, promoting functional fitness.

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  Plank

1. 1. Get into a push-up position and hold your body in a straight line from head to heels.
   2. Hold for desired amount of time.
      
      Benefits: The plank is a core-strengthening superstar. Holding the plank position engages your core, shoulders, and back muscles, promoting overall body endurance and stability. A strong core is the foundation for various physical activities.

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  Burpees

1. 1. Begin in a standing position.
   2. Drop into a squat.
   3. Kick your feet back into a plank.
   4. Perform a push-up.
   5. Jump your feet back to squat position, and explosively jump up.
   6. Repeat.
      
      Benefits: Burpees are a dynamic, full-body exercise that not only builds strength but also provides cardiovascular benefits. They engage multiple muscle groups simultaneously, making them an efficient calorie-burning option.

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  Mountain Climbers

1. 1. Start in a plank position.
   2. Alternately bring your knees towards your chest in a running motion.
   3. Repeat for desired reps or desired amount of time.
      
      Benefits: Mountain climbers are a fantastic cardio exercise that targets your core, shoulders, and legs. This exercise improves cardiovascular fitness, enhances agility, and strengthens the entire midsection.

• 
  

  
  Tricep Dips

1. 1. Sit on the edge of a sturdy surface.
   2. Place your hands beside your hips.
   3. Lift your body off the ground, then bend and straighten your elbows.
   4. Repeat.
      
      Benefits: Tricep dips isolate and strengthen the triceps and shoulders. By engaging the muscles in the back of your arms, this exercise contributes to improved upper body definition and arm strength.

• 
  

  
  Leg Raises

1. 1. Lie on your back and lift your legs towards the ceiling.
   2. Slowly lower them back down without letting them touch the ground.
   3. Repeat.
      
      Benefits: Leg raises are an effective lower abdominal exercise. They target the muscles in your lower abdomen, promoting core strength and stability. This exercise also contributes to improved flexibility in the lower back.

• 
  

  
  Plank with Shoulder Taps

1. 1. In a plank position, lift one hand to tap the opposite shoulder.
   2. Then switch hands.
   3. Repeat.
      
      Benefits: Adding shoulder taps to the plank increases the challenge, further engaging your core and shoulders. This exercise improves stability and coordination while enhancing overall upper body strength.

• 
  

  
  Jumping Jacks

1. 1. Start with feet together.
   2. Jjump while spreading your arms and legs.
   3. Then return to the starting position.
   4. Repeat.
      
      Benefits: Jumping jacks are a classic cardiovascular exercise that elevates your heart rate. Beyond burning calories, they enhance coordination and improve overall cardiovascular health.

• 
  

  
  Wall Sits

1. 1. Lean against a wall.
   2. Lower your body until your thighs are parallel to the ground, holding the position.
   3. Hold for desired amount of time.
      
      Benefits: Wall sits are a fantastic isometric exercise that targets your quadriceps and glutes. This low-impact exercise helps build lower body strength and endurance, making it ideal for all fitness levels.

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  Superman

1. 1. Lie face down.
   2. Lift your arms, chest, and legs off the ground.
   3. Squeeze your glutes.
      
      Benefits: The Superman exercise targets the muscles in your lower back, glutes, and upper back. By engaging these muscle groups, you promote better posture and strengthen the muscles supporting your spine.

• 
  

  
  Side Plank

1. 1. Lie on your side.
   2. Prop yourself up on one elbow.
   3. Lift your hips until your body forms a straight line.
   4. Hold plank for desired amount of time.
      
      Benefits: Side planks focus on your obliques and core. This exercise improves lateral core strength, promoting better stability and balance. It’s particularly effective for targeting the muscles along your sides.

• 
  

  
  Calf Raises

1. 1. Stand on a flat surface.
   2. Lift your heels, rising onto your toes.
   3. Repeat.
      
      Benefits: Calf raises are a simple yet effective exercise for targeting your calf muscles. This exercise helps strengthen your lower legs, improves ankle stability, and can contribute to better overall lower body aesthetics.

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  Bridge

1. 1. Lie on your back.
   2. Bend your knees.
   3. Lift your hips towards the ceiling.
   4. Lower back down.
   5. Repeat.
      
      Benefits: The bridge exercise primarily targets your glutes and lower back. By engaging these muscle groups, you are enhancing your hip mobility, strengthening the posterior chain, and contributing to better overall lower body strength.

Incorporate these exercises into your home workout routine for an effective approach to fitness.

Remember to maintain proper form, start at your own pace, and gradually increase intensity as you build strength.

Like I mentioned before, feel free to use dumbbells or bands if you have them available.

Bodyweight for each of these exercises works great. And as you progress you can start to incorporate things to make the exercises more challenging for you.

 

If you don’t have access to weights or bands, you can always increase your reps as you progress.

Transform your living space into a personal fitness haven  for your home workouts.

 

Crank up your favorite tunes.

 

Challenge yourself with these simple exercises, and get excited about the sense of accomplishment you will have after each workout.

The beauty of home workouts lies in their adaptability and the freedom to make fitness uniquely yours.

I think we should try and make this process not just beneficial for your health but also fun and exciting.

People often feel like exercise is something we HAVE to do.

Our mindset right there isn’t the right approach.

If we made exercising more fun, our mindset changes to something we GET to do.

I know I stick to things better when it’s something I enjoy doing rather something that I feel like I have to do. Especially when it comes to my home workout.

Lets unleash our inner fitness enthusiast.

Enjoy the journey to a healthier, fitter you!

 

 

 

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