10 At-Home Bodyweight Workouts That Will Keep You Fit When You Can’t Hit the Gym

You can’t always make it to the gym, but that doesn’t mean you should slack on your fitness routine! It’s important to keep moving, so you can enjoy the numerous benefits of exercise, including a toned and tight body. Fortunately, you don’t have to give up on your fitness goals if you’re stuck at home. We’ve created 10 challenging and unique bodyweight workouts that don’t require any gym equipment. All you need is water, a sweat towel, some good tunes, and a willingness to push yourself.

A Quick Note for Different Exerciser Levels

When developing our 10 workouts with no gym equipment, we recognized the challenge of accommodating different types of exercisers. We want to make sure to offer challenging workouts for beginning exercisers, all the way to advanced exercisers. With this goal in mind, the 10 workouts below are designed for intermediate exercisers unless otherwise specified. Beginners should consider lowering the number of reps per set and increasing the amount of rest between sets. Advanced exercisers should consider increasing the number of reps per set and adding an extra set to each workout.

Now, let’s get moving!

Workout 1: Count to 50

Complete 5 sets with 30 seconds of rest between sets  

  •         5 push-ups
  •         10 sit-ups
  •         15 air squats
  •         20 high knees

This is an excellent beginner workout at home without equipment. On the air squats, make sure to keep your chest up and back flat (no rounding). Try to squat low enough so that the crease of your hip is lower than your knees. (Check out our squatting guide for more great info.) If push-ups are too challenging, try knee push-ups.

Workout 2: HIIT It Hard!

Perform 3 sets of 30 seconds at max capacity followed by 30 seconds of rest. Add one minute of rest between sets.

  •         Mountain climbers
  •         Air squats
  •         Prone back extension
  •         Bicycle crunch

The HIIT (High Intensity Interval Training) workout format is all about getting the biggest bang for your buck. During the “on” portion, try to work as fast and hard as you can. For the mountain climbers, see if you can get your feet as close to the outsides of your hands as possible. On the bicycle crunch, try to touch your elbow and knee and really feel that burn in your obliques (the sides of your abs).

Workout 3: HIIT the Ground Running

Perform 3 sets of 30 seconds at max capacity followed by 30 seconds of rest. Add one minute of rest between sets.

  •         Burpees
  •         Plank Shoulder Taps
  •         High Knees
  •         Flutter Kicks

Here’s another challenging HIIT workout for you. This one includes two cardio movements and two strength movements. On the plank shoulder taps, start in the plank position and lift one hand, tapping the opposite shoulder. To perform the flutter kicks, start on your back and get into a hollow position. Then kick your legs up and down. You’ll feel a good burn throughout your abs. If burpees are a challenge, you can modify them by stepping down and back up from the push-up.

Workout 4: Jump, Jump!

Perform 3 sets with 30 seconds of rest between rounds

  •         10 broad jumps
  •         20 jumping air squats
  •         30 jumping jacks

This plyometric workout is all about using the big, powerful muscles in your lower body, like your glutes, quads, and hamstrings, to provide explosive energy. This is a great training option for athletes who need to jump, sprint, or quickly change direction as part of their sport.

Workout 5: Ab Blaster

Perform 3 sets with a minute of rest between sets

  •         20 sit-ups
  •         Hollow hold for 30 seconds
  •         20 Russian twists
  •         Plank hold for 30 seconds

Tighten up that core with this ab grilling workout. On the hollow hold, make sure to keep your heels and shoulders off the ground. During the plank hold, keep your back flat and your booty down. After completing this workout, we recommend holding the cobra pose for 60 seconds to stretch your tired tummy. Here are 12 additional stretches to add to the end of any workout.

Workout 6: Death by Burpees

Using a stopwatch or stopwatch app on your phone, perform one burpee in the first minute, two burpees in the second minute, three burpees in the third minute, etc. until you cannot complete the required number of burpees over the length of the minute

  •         Burpees

Perhaps one of the most maniacal workout formats ever invented, the “Death By” structure feels incredibly easy in the beginning. After a few minutes, it gets increasingly challenging until it’s everything you can do to fit the burpees into the minute. Death by burpees is a great way to challenge your aerobic capacity. If you want to up the challenge and cut the time commitment of this workout, increase the rep count by two burpees each minute.

Workout 7: Fun with EMOMs

Perform the listed amount of reps of the indicated movement each minute, switching to the next movement in the list for the next minute. Perform 3 total sets with no rest between sets.

  •         3 20-meter sprints
  •         20 lunges
  •         10 planks to push-up position
  •         20 glute bridges

Short for “Every Minute on the Minute,” the EMOM format challenges you to maintain a consistent exercise pace even as your body begins to fatigue. Performing EMOMs like this one is an excellent way to improve your aerobic capacity. One great thing about EMOMs is that after completing your reps, you can rest for the remaining amount of the minute. Fast reps equal more rest time.

Workout 8: To Exhaustion

Perform each movement for as long as you can before your form breaks down. Complete 3 sets with a minute of rest between each round.

  •         Push-ups
  •         Bicycle crunch
  •         Groiners

The absolute best way to increase your muscular endurance, as well as your aerobic capacity, is to push yourself to failure. It’s not a pleasant feeling, but you’ll see fast results. Just make sure you stop when you begin to lose your form. Trying to get in those last few reps with poor form is a recipe for injury. For the groiners, start in a push-up position. Jump your feet to the outside of your hands and then back to the starting position.

Workout 9: A Good Challenge

Perform 5 sets with 30 seconds of rest between each set.

  •         10 incline push-ups on the edge of a chair
  •         10 v-ups
  •         10 chair dips
  •         30 seconds of machine gun

This workout is probably best for intermediate and advanced exercisers who already feel comfortable performing push-ups and crunches. For the incline push-ups and dips, place a chair against a wall to keep it from moving, and use the seat of the chair for your push-ups and dips. To make the push-ups and dips easier, bring your feet closer to the chair. On the machine gun, get into a quarter squat with your feet hip-width apart and move those feet fast.

Workout 10: Extra Credit

Perform 5 sets with one minute of rest between sets

  •         10 diamond-hand push-ups
  •         10 pistol squats (5 one each leg)
  •         10 handstand wall walks
  •         10 spiderman plank crunches (crunches on each side)

Advanced bodyweight exercisers need only apply for this extra-tough workout. Each of these movements requires a high level of bodyweight control as well as strong balance and coordination. Intermediate exercisers who are feeling courageous may want to cut the number of reps in half or at least start working on these movements.

For the diamond push-ups, place your hands together so that your thumbs and forefingers touch. Pistol squats require you to squat with one leg while holding the other leg out. To learn this skill, hold onto a table or the wall while performing the squats. For the handstand wall, start on your stomach with your feet against your wall. Push up and slowly walk your feet up the wall until you can almost touch your nose to the wall. Slowly walk back down, trying not to let your feet slide down the wall. Finally, the spiderman plank crunch requires you to start in a push-up position. Go down into a half push-up (elbows bent at 90 degrees) and then bend one leg so that your knee is near the outside of your elbow. Switch legs.

All the At-Home Bodyweight Workouts You Need

No more excuses! Now you’re equipped with ten excellent bodyweight workouts that you can do at home, in the park, or on the road if you can’t make it to the gym. Each workout will challenge you differently and help you become a bodyweight exercise master. At EōS Fitness, we want to keep you fit no matter where you are. Here are even more at-home workouts that you can try!

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