Recent events have changed the way many of us look at fitness. We used to rely on being able to hit the gym a few times a week to stay fit and healthy. However, with social distancing and government-mandated business shutdowns, going to the gym ceased being an option.
There are some people, however, who’ve never enjoyed the gym atmosphere and prefer working out at home. Either way, it doesn’t mean you can’t get in a good workout. As with any exercise routine, it all comes down to consistency and hard work.
The only question is, what are the best bodyweight exercise to do? Keep reading to find out.
Table of Contents
1. Air Squats
Bodyweight squats or air squats are some of the most beneficial and versatile exercises you can do at home with no equipment. You can increase intensity in a number of ways. For example:
- Tempo squats (count 3 seconds on the way down, pause at the bottom for 5 seconds, then count 3 seconds on the way up)
- Jump squats (explode out of the squat stance on the way up, letting your feet leave the ground)
- Squat holds (Hold the bottom squat position as long as possible)
As you can see, there are tons of possibilities for strength and conditioning with squats.
One of the most efficient bodyweight exercises for building upper body strength is the pushup. The pushup strengthens your chest, shoulders, triceps, and core. Like the squat, there are various types of pushups you can do, such as:
- Wide grip
- Narrow grip
- Clapping pushups
- And more
Just make sure you use a mat or pillow if you’re attempting clapping pushups to avoid injuries.
Hands down, one of the best full-body exercises you can do with no equipment is the burpee. While it’s typically viewed as a conditioning exercise, it also helps build lean muscle mass.
To perform a burpee:
- Start in the standing position
- Crouch down placing your hands on the floor
- Kick both feet back and drop your chest to the floor
- Push yourself back up into a pushup position
- Jump both feet back in
- Explode out of the squat and jump toward the ceiling
During your workout, start with a few dozen burpees total. You’ll quickly see how effective they are.
4. Bodyweight Rows
Another vital bodyweight exercises you can do while you stay at home is the bodyweight row. We recommend using workout straps you can attach to a door frame or other secure fixture. Avoid common mistakes like attaching load-bearing equipment or devices to weak points in your roof, which could be detrimental, to say the least.
The best thing about bodyweight rows is that you can adjust how difficult they are based on the angle you lean away from the handles. The more horizontal you lean, the more difficult the rows will be.
5. Dead Bugs
Core strength is an important aspect of fitness. However, typical crunches have shown to irritate people’s backs over time. That’s why we recommend doing dead bugs for ab development with no equipment.
- Lie on your back with your arms and knees pointed toward the ceiling (90-degree bend at knee joint)
- Simultaneously extend your right leg and your left arm to the floor (without touching the floor)
- Bring them back up and repeat (alternating sides)
6. Mountain Climbers
Finally, incorporate mountain climbers into your home gym fitness routine. Mountain climbers build strength in your legs, core, arms, and shoulders. They’re also great for conditioning.
Start in the pushup position with one foot forward underneath your body. Transferring your weight onto your arms, switch your stance in a single movement while keeping your core tight. Find your rhythm and continue switching back and forth until you need to rest.
Looking for More Bodyweight Exercises or Lifestyle Advice?
Working out looks different for each person. Some people like running, others like lifting weights at the gym. If you are the type of person that likes to workout out at home doing bodyweight exercises, there’s absolutely nothing wrong with that. Just make sure you stick to your routine and stay consistent to ensure you’re seeing results.
And if you’re looking for any more fitness or lifestyle advice, be sure to check out some of our other articles before you go.