4 Bodyweight At-Home-Workouts

Keep your strength without having to go to the gym! Build some fitness while adding a few minutes of effective home-exercises into your daily routine.

Here are four workouts which simply need your bodyweight and things you have at home eg. a chair. Use an exercise mat or towel as needed.

Workout Routine

You can eiter complete 1 workout at a time, or do them all back to back with a 2 min break between the workouts. You could also set a specific time, eg. 10 minutes, and do one workout for as many rounds as possible. Be creative!


Warm-up with 5-10 min of light cardio and dynamic warm-up exercises like diagonal elbow to knee lifts, arm circles and leg swings.

Workout #1

90 Jumping Jacks
20 Triceps Dips (on chair)
10 Sit ups
30 Bird Dogs (start on all-fours and lift 1 digonal leg and arm at the same time)
30s Plank
30 Squats
40 Crunches
10 Oblique Crunches (each side)
20 Standing Calf Raises

Workout #2

100 Jumping Jacks
25 Vertical Leg Crunches (legs in air)
20 Squats
20 Wall Push-Ups
50 Russian Twists
15s Side Plank (each side)
10 Jump Squats
15 Jackknife Situps
40 Superman (on belly on floor, lift legs and arms)

Workout #3

45 Jumping Jacks
15 Squats
5 Jump Squats
50 Russian Twists
30s Plank
10 Standing Calf Raises
5 Kneeling Push-Ups
30s Superman
10 Lunges (each leg)
40 Crunches

Workout #4

150 Jumping Jacks
50 Crunches
20 Triceps Dips on Chair
15 Squats
20 Lunges each leg
70 Russian Twists
20 Standing Calf Raises
5 Push-Ups
30s Side Plank each side
10 Split Lunges

Cool Down

Continue with light cardio until your heart rate goes down. Implement a few minutes of foam rolling and stretching to keep up your flexibility.

Have fun and stay fit!

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