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Homebody is connecting the world through a shared passion for health, fitness and wellness by making workouts with your favorite creators accessible no matter your fitness goals. Fuel your body like never before. Join a community, transform your mind, welcome change and let’s look good but feel better together. sign up now.
Whether you're a beginner just starting your fitness journey or a seasoned fitness enthusiast looking for new challenges, HomeBody Fitness offers a variety of routines to suit all levels.
Boost your fitness and experience lasting weight loss by working out at home! This innovative exercise plan contains six routines that combine strength training and cardio without the need for expensive gym equipment.
Join Today. Healthy habits start with nutrition. It is the foundation to creating a ripple effect to becoming healthier, happier and more productive. Our community makes it easy to show up everyday.
- Overview
- Beginner routine
- Intermediate routine
- Advanced routine
- The bottom line
You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.
If the idea of a home workout makes you yawn, think again!
When executed correctly, using just your body weight can give you a run for your money.
So, whether the gym isn’t your thing or you’re short on time, clear out a space in the living room and prepare to sweat.
Bridge
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup. Directions: 1.Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. 2.Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top. 3.Slowly return to the starting position and repeat.
Chair squat
Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form. Directions: 1.Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out. 2.Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you. 3.Push up through your heels and return to the starting position.
Knee pushup
A beginner-style pushup, this move will help you build strength before attempting a standard pushup. Directions: 1.Get into a high plank position from your knees. 2.Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle. 3.Push back up to start.
If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.
Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.
An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.
Compete against yourself to get just 1 or 2 more reps each time you complete the routine.
Bridge with leg extended
Lifting the foot then extending the leg straight out will make a single-leg bridge even more difficult. Keep your foot flexed throughout the movement. Complete the same number of reps on both legs.
Overhead squat
Extending your arms overhead will challenge your mobility and range of motion in your upper body, as well as give your lower body the benefits of a squat. To perform, complete a squat with your arms extended overhead throughout.
One-legged pushup
Lifting one leg will again put more weight into your other three limbs, thus creating more of a challenge. To get it done, assume a pushup position and lift one leg off the ground, then complete the pushup.
Bodyweight exercises will make your at-home workout challenging no matter your fitness level. Start with our beginner routine, and in just a matter of months, you could be well on your way to mastering the advanced routine. Earn that sweat equity today!
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more.
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Mar 31, 2022 · At-home workouts can be simple, fun, and effective. Check out our motivation tips and full-body workouts that include chest exercises, leg and ab workouts, and more.
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