I understand that we are living in difficult times & still at numerous places the gyms/fitness centers are shut. But that doesn’t mean you have to put an end to your fitness journey too. Especially Beginners who want to start their fitness journey shouldn’t be concerned at all because there are a lot of Bodyweight Home Workout Exercises which you can follow to kickstart your lifelong journey of fitness. And trust me Home Workouts can be a lot of fun if you include the right exercises & keep it challenging for yourself & not be monotonous. So in this article, I’ll be sharing 7 Best Bodyweight Home Workout Exercises that every beginner should do or start with to level up their fitness game.
What To Expect From This Article:-
- 7 Best Bodyweight Home Workout Exercises for Beginners.
- What areas these exercises target.
- Gifs demonstrating the proper form of all the exercises.
- I’ll tell you how many reps & sets to perform.
- Basic & easy to do exercises to start with.
- And lastly, I promise you it’s going to be fun. 😎
7 Best Home Bodyweight Workout Exercises
It is basically a lower-body strengthening exercise that primarily focuses on Quadriceps & also on Calves & Hamstrings to an extent. It is a very important compound movement that helps you to build muscle mass, gain strength & enhance your metabolism & thus helpful in burning fat. Once you master this basic movement, you can move onto the advanced level which is weighted squats.
If you are having difficulty in performing these, start with assisted bodyweight squats & then progress to normal bodyweight squats.
Another great lower body weight exercise that helps you to gain strength & endurance. It specifically targets your glutes, quadriceps & hamstrings. As it is a single leg movement, it helps to develop balance, mobility & coordination by activating the stabilizing muscles. There are quite a lot of variations that one can include while performing this exercise such as Stationary lunges, Side lunges, Walking lunges, Reverse lunges, Curtsy lunges & more. In the demonstration below, I’m performing basic Stationery lunges.
Who doesn’t love doing pushups? Right! Pushups are one of the most basic exercises to build upper body strength. It targets the Chest (Pectoral muscles), triceps & shoulders. It also engages core muscles & helps to strengthen it. Its really an effective bodyweight exercise to enhance your upper body strength in no time & also see some muscular gains. Again there are a lot of variations that you can try but the best place is, to begin with, a standard pushup.
If you don’t have the strength to do a standard pushup right now, then I would recommend you trying out these assisted pushup variations to build up your strength & then try doing standard ones.
A simple yet not so easy exercise. Yeah, that’s how I would like to define it. As an intermediate myself, I still find this exercise a bit challenging because it questions your endurance level & strength at the same time. And if you want to improve both, just go for it. Highly recommended. It’s basically a two-part exercise comprising of a pushup followed by a leap in the air. It can be tiring but the benefits are immense as I said it build strength & endurance, burns a lot of calories & improves your cardiovascular health.
Again there’s a basic variation of it that you can try if it’s too hot to handle for you right now.
I think the word Abs & Crunches should be made synonymous. 😀 This exercise has been the mainstay of ab workout for years now. It’s a great exercise to strengthen & stabilize your core muscles as it targets the rectus abdominis that runs along the front of the torso. But this exercise doesn’t guarantee your abs to pop out because for that you have to be on a lower side of body fat percentage.
This is considered to be one of the best core engaging exercises. It enhances your core strength as well as provides a lot of stability too. Having a strong core helps you a lot during performing other compound exercises as well as any physical activity. The plank works a wide range of muscle groups from the rectus & transverse abdominis to your spine, trapezius, rhomboids & pectoral muscles.
It is one of the best cardio exercises ever (my personal favorite). It’s easy, it’s simple & a whole lot of fun. If you are not into running or cycling a lot, you can lean towards skipping because the benefits are immense. It burns more calories than running, cycling, or any other cardiovascular exercise, even swimming, can you believe it? Also, it improves your heart rate & enhances your agility & balance. So you don’t have to go anywhere, just buy a rope & skip. That’s it.
Points To Remember
- Always warm-up before any getting into any kind of physical workout. I’ll recommend you doing dynamic warm-ups as it promotes blood flow, prevents injuries & muscle soreness.
- Always stretch post your workout sessions to increase your recovery & it also helps you with muscle soreness.
- This was a very basic workout routine for beginners so that you can all get a hold of it & enhance your strength further to lift weights in the future.
- Workouts & exercises are just 20-30% of your healthy lifestyle. Nutrition plays the lead role here as what you eat, you eventually become. So eat healthily, maintain your calories according to your goals & include protein-rich diets in your daily lifestyle.
- Last but not the least, It’s not going to be easy but it’s going to be WORTH IT.