Fun, Effective Exercises To Do At Home

Regardless of whether you want to lose fat, build muscle, get stronger or boost your endurance, there are plenty of great exercises to do at home that will get you there.

Bodyweight training, also known as calisthenics or plyometrics, has been part of the exercise world as far back as the Roman Empire. The reason it’s stuck around so long?

It works.

That’s why here at Only Bodyweight we are so focused on creating challenging workouts that use your body, your best tool, to move you towards your physique and performance goals. Our generator draws on over 250 bodyweight exercises to do at home, created specifically according to your input.

So let’s get down to brass tacks: What are the exercises you should be doing?

We can split the best exercises to do at home into 4 categories, each with a different focus.

1. High Intensity Interval Training

Referred to as HIIT, this type of interval training is killer for getting your heart rate up, building your strength and endurance, developing visible abs and really defining your arms, legs and glutes. HIIT has recently been shown to be as effective as longer cardio sessions (for example, a 4-minute HIIT is equivalent to roughly 25 minutes of steady-state running), while being much more time efficient.

The most common form of HIIT is the sprint session, but you can create a HIIT session out of any aerobic activity. Here’s what you do:

Pick a tough exercise (say sprinting, burpees, toe touch jacks, Hindu pushups) to perform for 30 to 60 seconds, for 8 to 12 rounds. Take 15 to 20 seconds rest between each round. Alternately, you can pick a succession of tough exercises to proceed through for the same time frame and same number of rounds.

2. Upper Body Splits

Getting a well-defined upper body is a high priority for most of us – who doesn’t want a great back and sleek arms? Not to mention how important the strength of your upper body is for everyday activities.

Here is a sample upper body workout with exercises pulled from the Only Bodyweight library:

20 pushups
30 second rocking plank
15 bear crawl
20 tricep dips
15 mountain climbers
10 hand walkouts
15 Russian twists

Repeat this 3 to 4 times. Alternately, you could do as many rounds as possible in 20 minutes so you can try to beat your record next time around.

3. Lower Body Splits

Your lower body is where all your power is. Your legs, lower back and glutes are incredibly strong compared to the rest of your body, and need intense workouts to transform them.

Here’s a sample Only Bodyweight workout for your lower body:

15 toe touch jacks
10 jumping lunges
20 glute bridges
25 walking lunges
15 Superman raises
25 reverse lunges
20 single leg deadlifts
25 jump turns
30 lying leg raises
30 squats
2 30-second side planks
15 sumo squats
15 half squat calf raises

4. Whole Body Workout

Finally, it’s important every now and then to do a whole body workout and get all the moving parts working together.

Here’s a sample Only Bodyweight workout for your whole body:

15 tricep dips
1 30-second plank
20 myotatic crunches
30 lying leg raises
10 jump squats
16 Bulgarian split squats
20 walking lunges
30 squats
2 15-second assisted handstands
5 hand walkouts
15 mountain climbers
15 Superman raises
30 lateral lunges.

So there you have it – the four best workouts, all made up of exercises to do at home.

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