The 5 Most Effective Bodyweight Workouts You Can Do Without Leaving Home

Because not having weights should not be an excuse not to get your sweat on.

By: Emily Freeman

A lot of people are still under the notion that you can’t get fit without all the fancy equipment at a gym. We are here to bust this myth once and for all. There is an endless number of exercises you can do from anywhere (living room, hotel, outdoors) that build strength and burn fat as effectively as your favorite gym machines. We’re not saying never step foot inside a gym again, but if you don’t have that option or you want to switch up your routine, there’s a number of awesome benefits to adding bodyweight training to your regimen all through effective home workouts. 

5 Reasons to Start Bodyweight Training 

First, let’s break down why bodyweight training is so effective, and why it’s one of the best ways to take your home workouts to the next level. 

#1 Burn Fat, Fast

By combining bodyweight strength exercises with high-intensity plyometric movements, your home workout can easily become a calorie-blasting machine. But that’s not all. Plyometric movements have been proven to help you build muscle while burning fat. Yes, please!

#2 Build Muscle and Core Strength

Performing push-ups, walking lunges, tricep dips, or burpees is no walk in the park. These bodyweight exercises can be just as challenging as a seated leg press when done correctly and put into the right sequence. 

Better yet, since they are compound movements, you rely on your core to perform them correctly. This means you’re whitling your midsection while building all-over muscle. Bonus!

#3 Improve Range of Motion and Flexibility 

Most bodyweight exercises are compound movements, meaning they target multiple muscles and require the mobility of multiple joints at once. 

Some of our fav bodyweight exercises include: 

  • Lunges (walking, static, curtsey, jump)
  • Crab walks
  • Squat to sidekicks
  • Mountain climbers

These all challenge your mobility while sculpting your body and burning calories. 

#4 Work on Your Stability 

Movements like single-leg deadlifts, jump lunges, single-leg squats, planks, and push-ups all require a large amount of core strength and recruit your smaller stabilizing muscles that are harder to target when lifting heavier weights. 

To successfully and safely do these exercises, you will need increased body awareness and control to maintain stability. Your balance is a crucial part of your everyday life – think picking up something off the ground, catching yourself if you almost fall, maintaining good posture while sitting at the computer, etc.—and these exercises help. 

#5 Save time 

Working out from home means less commute time and/or waiting for machines and more time for the other important parts of your life that matter just as much as your fitness!

The Most Effective Home Workouts to Build Muscle and Burn Calories

These workouts combine compound strength movements and heart-pounding calisthenics to help you start seeing and feeling the benefits from your home workouts. 

Ready. Set. Sweat! 

#1 Full Body Strong & Defined

Trainer Christine Bullock takes you through a dynamic 30-minute full-body workout that sculpts your muscles and gets your heart rate up with no equipment. But for those of you who have a pair of dumbbells at home and want to increase the intensity, she gives you the option to use them. 

#2 Love Handle & Thigh Barre Bootcamp 

Feel the burn with this low-impact workout that sculpts your thighs and trims your waist with your favorite barre exercises that require no equipment. Trainer Katie Dunlop takes you through an effective sequence that includes exercises like wide-second plies, leg lifts, and arabesque. 

#3 Full Body Sculpt 

When you only have 10 minutes to spare, this is your new go-to total body workout! Trainer Aubre Winters challenges you with some of the basics, like bodyweight squats, and then picks up the intensity with exercises like squat jacks. 

#4 Total Body Toner 

Trainer Christine Bullock gives you the option to use dumbbells and a glider/towel if you want to kick up the intensity, but you can still get an effective workout done with no equipment if needed. 

This creative routine combines Pilates and barre-inspired exercises with traditional strength moves to build long, strong muscles. 

#5 Full Body Burnout 

Get your heart rate up and sculpt your entire body head-to-toe in 10 minutes with trainer Katie Dunlop. With plank-jack burpees, glute bridges, and jump lunges (we’re sweating just writing this), this workout will make you say “woah” and feel amazing. 

Buh-bye Excuses!

These do-anywhere sculpting and calorie-crushing workouts leave little in the way of reaching your fitness goals. So what are you waiting for? It’s time to tone!