Home workouts are where it's at these days, because if you can get just as good of a workout minus the gym commute, the waiting for the equipment, the hunt to find floor space . . . why wouldn't you? This bodyweight workout created by Bach [1] personal trainer Ashley Kelly [2], NASM, is great if you're just starting to strength train or getting back into it after a break — or for anyone else who's looking for a simple but effective workout to do anywhere [3].
Basic Bodyweight Workout
Equipment needed: a mat or some comfortable floor for "Y" and "T" exercises. You can also use a stable chair, bench, table, or bed for chair dips, or simply do them on the ground.
Directions: Complete two sets of each superset, with a 90-second rest between each set. Start with the five-minute warmup and end with the five-minute cooldown of static stretching.
| Warmup | Time |
|---|---|
| In-place jog or march | 1 minute |
| Deep squat sits | 3 sets of 5-second holds |
| Knee-to-chest stretch | 45 seconds |
| Heel-to-butt stretch (Flamingo), both sides | 45 seconds |
| Toe touch, both sides | 45 seconds |
| Side bend, both sides | 45 seconds |
| Arm circle, forward and backward | 45 seconds |
| Superset 1 | Reps |
| Push-up or knee-down push-up | 10 reps, 20 reps for modification |
| Prisoner squat | 15 reps |
| 90-second rest | |
| Superset 2 | Reps |
| Triceps dip or chair dip | 10 reps |
| Split lunge | 10 reps on each side |
| 90-second rest | |
| Superset 3 | Reps |
| "Y" and "T" arm raise | 10 reps for each position |
| Burpee | 10 reps |
| 90-second rest | |
| Cooldown: 3 sets per stretch | Time |
| Seated hamstring stretch | Hold for 15 seconds |
| Cobra | Hold for 15 seconds |
| Lying knee tuck | Hold for 15 seconds |
| Cat-cow | Hold for 15 seconds |
Keep reading for details on how to do each move.
Warmup: Run in Place
- Run in place landing softly on your feet.
- Do for one minute.
Warmup: Standing Knee to Chest
- Stand tall and alternate pulling one knee at a time to your chest, and hold the hug for a few seconds before switching legs.
- Repeat for 45 seconds.
Warmup: Deep Squat Sits
- Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground as far as you can while keeping your heels on the ground.
- Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees.
- If you can, place your hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back.
- Hold for five seconds, then stand.
- Repeat for three sets.
Warmup: Heel-to-Glute Stretch
- Bend one leg behind you, and grab it with the hand on the same side.
- Hold for a few seconds, then switch legs.
- Continue to switch back and forth for 45 seconds.
Warmup: Toe Touches
- Standing on your right leg, step your left leg forward with your toes flexed.
- Reach your left hand to your toes, keeping your back flat — you should feel a gentle stretch in the back of your thigh. Hold this position for just a moment, then place your left food next to your right as you return to standing upright.
- Switch sides to stretch your right hamstring. Continue alternating sides for 45 seconds.
Warmup: Standing Side Bend
- Stand with your feet under your hips and interlace your fingers above your head with your palms toward the ceiling.
- Lengthen the right side of your torso as your lean to the left. Hold this for a few seconds, then switch sides.
- Continue switching back and forth for 45 seconds.
Warmup: Forward and Backward Arm Circles
- Draw large, slow circles with your arms, reaching high and back.
- Go backwards for 20 seconds, then repeat going forwards.
Push-Up
- Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
- Complete 10 reps.
Modification: knees-down push-ups [4].
Prisoner Squats
- Set your feet hip width apart and place both hands behind your head, with your elbows out to the sides.
- Lower into a squat, pushing your butt back and keeping your knees behind your toes.
- Push into your heels to return to standing. This counts as one rep.
- Complete 15 reps.
Triceps Dips or Chair Dips
- Position your hands shoulder width apart on the floor or on a secured bench or stable chair.
- Move your booty in front of the bench with your legs out in front of you and feet placed about hip width apart on the floor.
- Straighten your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. This counts as one rep.
- Complete 10 reps.
You can also do triceps dips on the edge of a sturdy chair, bench, or bed. Make sure to keep your shoulders above your elbows.
Split Lunge
- Stand with the feet hip distance apart.
- Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and your other knee lowers gently to the floor.
- Activate your inner thighs by squeezing your legs toward each other, and keep the weight in your front heel as you push back up to standing, keeping your right foot in place so you can lower back down.
- Continue to lower and lift with your right leg forward for 10 reps.
- Repeat with the left leg forward for 10 reps.
Burpees
- From standing, lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back, simultaneously bending the elbows behind you, touching your chest to the floor.
- As you jump the feet forward to the hands, straighten the arms and come back to into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Complete 10 reps.
You can do a low-impact version of the burpee by: stepping in and out of the plank, rather than jumping back; and replace the jump with heel raise. [5]
Cooldown: Modified Hurdler Stretch
- Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh.
- Fold over your left leg, keeping your back straight.
- Hold for three sets of 15-second holds.
Cooldown: Cobra
- Lie on your belly and extend your arms out in front of you.
- Keeping your legs and pelvis grounded, slowly walk your hands toward your chest, keeping a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades for a nice stretch in the chest and neck.
- Hold for three sets of 15-second holds.
Cooldown: Lying Knee to Chest Stretch
- Lie on your back with your legs extended.
- Gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
- Keep your right leg relaxed in a comfortable position.
- Hold for three sets of 15-second holds.
Cooldown: Cat-Cow
- Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
- On the exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine, really engageing your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
- On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
- Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
- Hold for three sets of 15-second holds.