Bodyweight Exercises to Do From Home

With gyms now being closed, many Americans are currently without many options for physical fitness. Fortunately, even if you do not have a home gym or free weights at home, it is still possible to get a great workout in by only utilizing bodyweight exercises. Continuing to work out while adjusting to a very home-based routine can be very beneficial for both physical and mental health, and is an essential part of maintaining a sense of normalcy during this unique time.

What are bodyweight circuits?

The definition of a bodyweight circuit is: "Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program."

Some of the benefits of bodyweight circuits: 

  • Increased lean muscle mass

  • Improved cholesterol and blood pressure

  • Reduced stress

  • Improved mood

  • Increased metabolism

  • Join and ligament pain reduction 

Now that you know the benefits, let's begin. 

Simple At Home Bodyweight Circuit 

1. Mountain Climbers 

To perform the mountain climber exercise, begin in a plank position with your hands beneath your shoulders. Make sure that your body is in a straight line from head to toe. Begin engaging your core, draw in your right knee toward your chest, then extend it back to the starting position. Do the same with your left knee, and continue by alternating your knees.

Beginners: Modify this exercise by placing hands on an elevated, stable surface, and draw in your knees up to your chest.

2. Pushups 

Begin in a plank position, hands under your shoulders with your body in a straight line from head to toe.

Lower your chest to the ground, being careful to keep your elbows in. Push back up to a straight plank position, then repeat. 

Beginners:  To do the beginners push up, simply drop your knees and push up how you would in a regular push up. 

3. Squats

Begin squat with your feet slightly wider than hip-width apart, and your toes at a 45-degree angle. Push your hips back as you lower. Be sure to keep your knees behind your toes and your chest open. Once you have reached parallel with the ground, push through your heels to return to standing. Repeat.

For beginners: perform this circuit workout 3x

For intermediates: perform this circuit 6x

For experts: perform this circuit 9x

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.