At-Home Workouts for Beginners: 20 Bodyweight Exercises to Build Strength Without Equipment

Are you looking to get in shape but don't have access to a gym or equipment? Look no further! Bodyweight workouts are a great way to build strength and tone at home, without the need for any equipment. In this guide, we will take you through 20 beginner-friendly exercises that target various muscle groups and can be modified to fit your fitness level. From push-ups and squats to lunges and planks, these exercises can be done in the comfort of your own home, at your own pace. So, grab a mat and let's get started on building a stronger you!

Squats

Introduction:

Squats are a compound exercise that work multiple muscle groups in your lower body, including your quadriceps, hamstrings, and glutes. They are a functional movement that can help improve your balance, stability, and overall strength. Squats can be done using bodyweight or with added weight such as dumbbells, barbell or kettlebells.

How to do Squats:

• Stand with your feet hip-width apart, and your toes facing forward.
• Begin by sitting back as if you were sitting into a chair, keeping your back straight and your chest up.
• Lower your body until your thighs are parallel to the ground. Keep your weight in your heels and your knees behind your toes.
• Push through your heels to return to the starting position.
• Repeat the movement for the desired number of repetitions.
• It's important to keep your core tight and maintain good posture throughout the entire movement to avoid injury.

Push-ups

Introduction:

Push-ups are a classic exercise that can help to tone and strengthen the muscles in your chest, shoulders, and triceps. They are a bodyweight exercise, which means that you use your own body weight as resistance, making them a convenient exercise to do at home or at the gym.

How to do Push-ups:

• Start in a plank position, with your hands placed slightly wider than shoulder-width apart on the ground. Your arms should be straight and your body should be in a straight line from your head to your heels.
• Lower your body towards the ground by bending your elbows, keeping them close to your body.
• Once your chest is close to the ground, push back up to the starting position by straightening your arms.
• Repeat the movement for the desired number of repetitions.
• It is important to keep your core engaged and your body in a straight line throughout the exercise.

Lunges

Introduction:

Lunges are a popular exercise that primarily target the muscles in the legs, including the quadriceps, hamstrings, and glutes. They are a dynamic movement that can improve your balance, stability, and overall lower body strength. Lunges can be done using bodyweight or with added weight such as dumbbells, barbell or kettlebells.

How to do Lunges:

• Stand with your feet hip-width apart and your hands on your hips.
• Step forward with one foot, keeping your feet facing forward.
• Lower your body by bending your front knee and keeping your back leg straight.
• Your front thigh should be parallel to the ground and your back knee should be hovering just above the ground.
• Push through your front heel to return to the starting position.
• Repeat the movement on the opposite leg.
• It's important to keep your core tight and maintain good posture throughout the entire movement to avoid injury.
• You can also do lunges in different variations like walking lunges, reverse lunges or side lunges for more challenges and to target different muscle groups.

Plank 

Introduction:

The plank is a bodyweight exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and lower back. It is an isometric exercise, which means that the muscle works by contracting and maintaining a static position. It is a simple yet highly effective exercise for building core strength and stability.

How to do a Plank:

• Start in a push-up position, with your hands placed slightly wider than shoulder-width apart on the ground.
• Keep your body in a straight line from your head to your heels, with your feet together.
• Engage your core muscles and hold this position for as long as you can, keeping your head and neck in a neutral position.
• To make it easier you can do a modified plank on your forearms instead of your hands, or do a plank on your knees instead of your toes
• Remember to breathe while holding the plank, inhale and exhale deeply, it will help you to maintain the position for longer.
• You can also incorporate variations like side plank and bird dog plank to target different muscle groups and increase the difficulty level.

 Sit-ups

Introduction:

 Sit-ups are a classic core exercise that targets the rectus abdominis, also known as the "six-pack" muscle. This exercise can also work on the obliques and hip flexors. They are a great way to strengthen and tone the abdominal muscles.

How to do Sit-ups:

• Lie down on your back with your knees bent and your feet flat on the ground.
• Place your hands behind your head or across your chest.
• Slowly lift your head, shoulders, and upper back off the ground, using your abdominal muscles to curl your torso towards your knees.
• Lower your body back down to the starting position and repeat the movement for the desired number of repetitions.
• Keep your lower back pressed against the ground and avoid pulling on your neck with your hands.

Burpees

Introduction:

 Burpees are a full-body exercise that target multiple muscle groups, including the chest, shoulders, triceps, quads, hamstrings, and core. They are a high-intensity, cardio-based exercise that can improve endurance and overall fitness.

How to do Burpees:

• Start standing with your feet hip-width apart.
• Bend down and place your hands on the ground, then kick your feet back into a plank position.
• Lower your body to the ground by bending your elbows and perform a push-up.
• Jump your feet back to your hands.
• Stand up and jump with your arms overhead.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged and maintain good form throughout the entire movement.

Mountain Climbers

Introduction: 

Mountain climbers are a full-body, cardio-based exercise that targets the core, shoulders, chest, and legs. They are a great way to increase endurance and improve overall fitness.

How to do Mountain Climbers:

• Start in a plank position with your hands placed slightly wider than shoulder-width apart on the ground.
• Bring one knee towards your chest while keeping the other leg extended.
• Switch legs and repeat the movement, as if you are running in place.
• Keep your core engaged and maintain good form throughout the entire movement.
• You can increase the speed and intensity of the exercise as your fitness improves.

 Dips 

Introduction:

 Dips are a great exercise to target the triceps, shoulders, and chest. They can be done using a chair or bench.

How to do Dips:

• Place your hands on the edge of the chair or bench, with your fingers pointing forward and your palms facing down.
• Slide your body forward, off the edge of the chair or bench, so that your arms are supporting your weight.
• Lower your body by bending your elbows, keeping them close to your body.
• Push back up to the starting position by straightening your arms.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged and maintain good form throughout the entire movement.

Leg Raises

Introduction:

 Leg raises are a core exercise that targets the rectus abdominis, also known as the "six-pack" muscle, as well as the obliques and hip flexors. They are a great way to strengthen and tone the abdominal muscles.

How to do Leg Raises:

• Lie on your back with your hands flat on the ground beside you or under your lower back.
• Keep your legs together and lift them up towards the ceiling, keeping your lower back pressed against the ground.
• Lower your legs back down to the starting position and repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid swinging your legs for momentum.

Jumping Jacks

Introduction: 

Jumping jacks are a cardio-based, full-body exercise that targets the legs, core, and arms. They are a great way to increase endurance and improve overall fitness.

How to do Jumping Jacks:

• Start standing with your feet together and your arms at your sides.
• Jump up and spread your legs out to the sides while simultaneously raising your arms above your head.
• Jump back to the starting position and repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and land with soft knees to reduce impact on your joints.

Step-ups

Introduction: 

Step-ups are a lower body exercise that targets the quadriceps, hamstrings, and glutes. They can be done using a staircase or step.

How to do Step-ups:

• Stand in front of a step or staircase with one foot on the step.
• Push through your heel to lift your body up onto the step, bringing your other foot up with you.
• Step back down with your lead foot, then repeat the movement on the other side.
• Keep your core engaged and maintain good form throughout the entire movement.

Inchworm

Introduction: 

Inchworm is a full-body exercise that targets the shoulders, chest, triceps, core, and legs. It is a great way to improve overall fitness and flexibility.

How to do Inchworm:

• Stand with your feet hip-width apart and bend over, placing your hands on the ground.
• Walk your hands forward into a plank position.
• Walk your feet forward to meet your hands, and stand up.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged and maintain good form throughout the entire movement.

Calf Raises

Introduction:

 Calf raises are a lower body exercise that targets the gastrocnemius and soleus muscles in the calf. They are a great way to strengthen and tone the calf muscles.

How to do Calf Raises:

• Stand with your feet hip-width apart and your toes pointing forward.
• Slowly lift your heels off the ground as high as you can, then lower them back down.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged and maintain good form throughout the entire movement.

Shoulder Taps

Introduction:

 Shoulder taps are a core exercise that targets the obliques, rectus abdominis, and deltoids. They are a great way to strengthen and tone the abdominal and shoulder muscles.

How to do Shoulder Taps:

• Start in a plank position with your hands placed slightly wider than shoulder-width apart on the ground.
• Tap one shoulder with the opposite hand, then repeat on the other side.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid letting your hips sag.

Tricep Dips

Introduction:

 Tricep dips are an upper body exercise that targets the triceps, shoulders, and chest. They can be done using a bench or chair.

How to do Tricep Dips:

• Sit on the edge of a bench or chair with your hands placed on the edge next to your hips, fingers pointing forward.
• Walk your feet out in front of you and lift your hips off the bench.
• Lower your body by bending your elbows, then press back up to the starting position.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid letting your shoulders shrug up to your ears.

Supermans 

Introduction:

 Supermans are a full-body exercise that targets the lower back, glutes, and hamstrings. They are a great way to strengthen and tone the lower back muscles.

How to do Supermans:

• Lie face down on the ground with your arms and legs extended.
• Simultaneously lift your arms, legs, and head off the ground, squeezing your lower back muscles.
• Hold for a second before lowering back down to the starting position.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid arching your back.

Glute Bridges

Introduction:

 Glute bridges are a lower body exercise that targets the glutes, hamstrings, and lower back. They are a great way to strengthen and tone the glutes.

How to do Glute Bridges:

• Lie on your back with your knees bent and feet flat on the ground.
• Drive through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement.
• Lower your hips back down to the starting position.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid arching your lower back.

 Russian Twists

Introduction:

 Russian twists are a core exercise that targets the obliques, rectus abdominis, and lower back. They are a great way to strengthen and tone the abdominal muscles.

How to do Russian Twists:

• Sit on the ground with your knees bent and your feet flat on the ground.
• Lean back slightly, engage your core and lift your feet off the ground.
• Hold a weight or a medicine ball and twist your torso to the right, tapping the weight on the ground next to you.
• Return to the center and twist to the left, tapping the weight on the ground next to you.
• Repeat the movement for the desired number of repetitions.

High Knees

Introduction:

 High knees are a cardio-based, full-body exercise that targets the legs, core, and arms. They are a great way to increase endurance and improve overall fitness.

How to do High Knees:

• Stand up with your feet hip-width apart and your arms at your sides.
• Bring one knee up as high as you can, driving your opposite arm forward at the same time.
• Switch legs and repeat, bringing the opposite knee up as high as you can, driving the opposite arm forward.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and maintain a quick pace.

 Leg Lowering Exercise

Introduction:

 Leg lowering exercise is a core exercise that targets the rectus abdominis and the obliques. They are a great way to strengthen and tone the abdominal muscles.

How to do leg lowering exercise:

• Lie on your back with your hands placed under your lower back for support, and your legs straight up in the air.
• Slowly lower your legs towards the ground, keeping your lower back pressed into the floor and your core engaged.
• Lower your legs as far as you can without allowing your lower back to lift off the floor, then lift your legs back up to the starting position.
• Repeat the movement for the desired number of repetitions.
• Keep your core engaged throughout the exercise and avoid arching your lower back.

In conclusion, bodyweight exercises are a great way to build strength, tone, and fitness at home without the need for any equipment. Whether you are a beginner or looking to add some variety to your workout routine, these exercises can be modified to fit your fitness level. Remember to start with a manageable number of reps and work your way up, and to always listen to your body and rest when needed. With dedication and consistency, you'll be on your way to achieving your fitness goals in no time. So, get moving and start building a stronger you today!