Bodyweight Training At Home

Bodyweight Training At Home

Published in Fitness
on 25/03/2020 by Fit Asylum

BodyWeight Training At Home

Bodyweight Training:

Bodyweight training is when you use your body weight to do strength training to increase your flexibility, mobility, strength, and even burning calories, which in turn helps you lose weight.

There's no need for equipment or going to the gym. There's a wild concept that strength training can only be done with the help of equipment and big machines to train your muscles, although your bodyweight itself helps to train your muscles.

Bodyweight training at home: Stuck at home in self-isolation and can't hit the gym? You don't have to hit the gym, but you can do HIIT at home with the help of your body weight. HIIT is the high-intensity interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.

Bodyweight training exercises: In this period where self-isolation is necessary, bodyweight training exercises could help you stay in shape without going to the gym or using high-end equipment. Bodyweight training has a lot of benefits when it comes to muscle maintenance /development and mental health. This is the best opportunity for you to work on your body to keep yourself active healthy, and it can also relieve stress and improve mental health.

Benefits of Bodyweight Training Exercise

Convenience: When it comes to convenience, bodyweight exercise is quite convenient as you just have to use your bodyweight to perform the exercise that we will discuss later in the article. An effective workout could be achieved by just using your body and items at home.

No Cost: Bodyweight exercises are not dependent upon some high-end gym equipment. It will save you a lot of money, whether it membership fee of gym or fee of your trainer. By following a proper routine and proper exercises, bodyweight exercise could help you save money getting the almost the same results that you will get out of gym workouts.

Efficiency: Since you are not using any equipment in training, moving from one exercise to another is faster, and the interval between them is less. This is very beneficial when it comes to burning calories and raising your base metabolic rate.

Bodyweight training circuits at home:

You don't need any equipment, you can even move your furniture, and that will be considered bodyweight training. You can do circuits around the house. The circuit includes reps of some basic exercises you can even include jumping up and down the stairs in your circuit but here's a basic circuit to help you get started:

Do three circuits of the following bodyweight training: Rest as appropriate to your fitness level between sets.

10 One-Legged Squats – each side

20 Bodyweight Squats

20 Walking Lunges (10 each leg)

20 Jump Step-Ups (10 each leg)

10 Press Ups (Full, ¾ or box press ups)

10 Dips – (Stairs or couch)

10 Chin-Ups (or inverted bodyweight rows with an underhand grip)

10 Burpees

30 Second Plank

Apps for bodyweight training at home

Keep yourself healthy at home during self-isolation. Have a good meal plan and get a good bodyweight training app on your phone. You won’t have to search for videos on YouTube or contact a trainer to learn about exercises. The following applications on your phone can help:

Bodyweight Work-out at Home

Freeletics Training Coach – Bodyweight & Mindset

Madbarz - Bodyweight Work-outs

200 Push Ups - Bodyweight Work-out, Fitness App

Virtual Trainer Bodyweight

Home Workout - Fitness & Bodybuilding

You Are Your Own Gym by Mark Lauren

Focus on each body part:

Bodyweight training helps you burn more calories than steady cardio. When you focus on working out on each body part, your body burns even more calories to maintain and in some cases rebuild muscle, thus also helps you lose fat mass and gain muscle mass.

Push and pull bodyweight exercises:

You need to include both pushing and pulling exercises to get better results. Pushing something and pulling something are two very different moves, and they either use different muscles or engage the same muscles differently.

Pull exercises:

Pulling engages the biceps and back muscles.

Push exercise:

Pushing engages the muscles in the chest, shoulders, and triceps.

You can use the following work-out plan to focus on each muscle this way you won't sore just one muscle by working it out too much and can also get better results:

Day 1 — Push

Day 2 — Pull

Day 3 — Legs

Day 4 — Rest

Day 5 — Push

Day 6 — Pull

Day 7 — Legs

Day 8 — Rest

Get yourself started:

The following are easy bodyweight training exercises you can do at home easily. We have made it easy for you to understand how to do each exercise.

You can also search on YouTube to see how to engage your body in each exercise.


Stand in a position where your feet are apart, and your body weight is mostly on your heels. Try to turn your feet slightly out.

Bend your knees so that thighs are parallel to the ground

Squeeze your butt keep your core tight as you stand.

Lateral Leg Raises

Lie on your side, legs extended.

Lift your top leg to around 45 degrees, then lower it down slowly

Try to do five lifts with your toe flexed, 5 with your toe pointed, and 5 with your toe pointed toward the ceiling.

Do this on another leg similarly.

Marching Glute Bridge

Lie on your mat, keep your knees bent and keep feet flat. Lift hips off the mat into a bridge.

Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.

Hold for five seconds. Slowly lower your right foot to the ground, but keep your hips lifted.

Lift your left foot off the ground to repeat on the other side.

Skater Hops

This exercise needs a bit of space, start from left or right

Then jump from one side to another

Try to put weight out one leg at a time

Do the same on the other side

Donkey Kicks

Put your arms and legs on the floor

Pull your right knee toward your chest, keeping your foot flexed.

Keep the knees bent and kick your legs in the backward upward position

Repeat on the other side.

Standing Oblique Crunches

Stand while keeping your feet hip apart keep hands-on tour sides

Lift your left knee toward your left elbow while you bend your torso up and over to the left.


Push-ups are a few of the evergreen exercises when it comes to body weight. While doing push-ups, focus on your pecs, triceps, and anterior deltiods. The number of push-ups is not much of a big factor s compared to the way you do it. Proper push-ups will make sure that your muscles do well in the long run.

Repeat on the other side.

Arnold Schwarzenegger 9 Step Home Work Out

In these pandemic conditions, Arnold recently shared his 9 Step work-out from home, where he emphasized people on training at home without any equipment. "Even without a gym, we can also control our physical fitness during this pandemic," he wrote. "Bodyweight, or freehand, training is the oldest method in the world."

Remember you can do the exercises in smaller amounts to achieve the set. Ie 5 x 5 to reach the total of 25 reps.

Arnold's work-out included:

Image credits: Arnold Schwarzenegger


Beginner : 25 reps - Advance: 50 reps

 Sit Ups

Beginner : 30 reps - Advance: 100 reps


Beginner : 25 reps - Advance: 50-70 reps

Calf raises

Beginner : 25 reps - Advance: 50 reps

Bent Leg raises

Beginner : 25 reps - Advance: 50 reps

Sit ups

Beginner : 25 reps - Advance: 50 reps

Tricep Dips Between Chairs

Beginner : 25 reps - Advance: 50 reps

Row Between Chairs

Beginner : 25 reps - Advance: 50 reps

Chin Ups

Beginner : 10 reps - Advance: 30 reps

The Bottom Line

In this modern era, where people usually consume a lot of food enriched in calories and fats. It is a necessity to keep the body fit and in shape, even in times when you cannot step out of your home. Hopefully, as things will settle down, you don't want to be less productive in your day to day routine.

Even if you are not someone who is used to doing some tense exercises, the simple push-ups or chin-ups could help you to keep the body somewhat fit and healthy. So get yourself on top of bodyweight training with the help of these exercises and keep your body fit or transform into a better shape.

This was our comprehensive guide on how you could use bodyweight exercises to stay fit and healthy by staying at home.

Which exercises are you going to adopt? Let us know.

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