We’ve got good news: Even if you just can’t get to the gym, you can still get in a great workout at home without needing any equipment. The next time you want to get a quick workout at home, try one of these quick bodyweight workouts to help you build muscle, slash fat and get great cardio in your own living room.
Save and log this workout via Workout Routines in the MyFitnessPal app!
At-Home Bodyweight Workout
Want something you can do in a pinch? You’ll finish this workout in less than 10 minutes.
CIRCUIT 1
PERFORM THIS CIRCUIT 4 TIMES WITH NO REST
REVERSE LUNGE
The move: Take a long step back so your knee makes a 90-degree angle at the bottom — and pull yourself up with your forward leg.
8 reps per leg
SPIDERMAN PUSHUPS
The move: As you lower yourself in a pushup, pull one knee out to the side and try to touch that same side’s elbow. Get as close to the ground as you can and push up while bringing the leg back to its original position. Alternate sides for one rep.
10 reps
WALL SLIDES
The move: Stand with your head, shoulders and glutes firmly against a wall. Press your forearms flush against the wall behind your head. (There should be no space between your skin and the wall). Squeeze your glutes and press your lower back against the wall while sliding your forearms up and down the wall.
10 reps
CIRCUIT 2
PERFORM THIS CIRCUIT 3 TIMES WITH NO REST
PLANK WALKS
The move: Start in a plank position with your forearms on the ground. Then crawl into a pushup position and lower yourself into a plank.
Hold for 20 seconds
HIP BRIDGES
The move: Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Do not use your lower back to pull yourself up.
10 reps
CRAB WALK
The move: Start in the “crab position” with your hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders and fingers pointing behind you. Crawl forward by taking a tiny step with your right arm and left leg at the same time and then another step with your left arm and right leg. Alternate while keeping your hips low and your chest up.
10 seconds (forward and backward)
READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES
This is the first of three workouts, so if you like this one, keep coming back for some burpee and squat jump-based workouts.
