Bodyweight Exercises You Can Do At Home

By Eylül 15, 2015 No Comments

If you have a stressful life and a very busy schedule, working out might be more important than ever. Just 30 minutes of moderate-intensity exercise, five days a week can reduce the probability of heart disease, improve your mental health and result in a more calm and serene life.

Here are eight moves that will burn calories and spike your heart rate and you can do them in your bedroom.


Complete each move in 30 seconds, rest for 10 seconds and move on to the next. When you’ve completed all 8 moves, rest for 2-3 minutes. That is 1 circuit. Do the entire circuit 3 to 5 times.

  1. High Knees
  2. Butt Kicks
  3. Jump Squats
  4. T Push-Ups
  5. Mountain Climbers
  6. Down Dog to Up Dog
  7. Leg Lifts
  8. Supermans


You will find pictures of all the moves at the bottom of the article.

1.High Knees

This is basically running in place where you bring your knees above hip level. Keep your hands in front of you at hip level, palms down and tap your knee on each step. Or, pump your arms like a sprinter, with elbows at 90 degrees.

Targets: quads, glutes, calves, shins, hip flexors and increases your heart rate.

2.Butt Kicks

Run in place, as you did with High Knees, but this time kick your butt with each stride.

Targets: hamstrings, quads, glutes, calves, shins and increases your heart rate.

3.Jump Squats

Stand with your feet hip-width apart, toes pointing forward. Sit back into a squat position then drive your whole body up through your heels, shifting your weight onto the balls of your feet as you jump. Land lightly on the balls of your feet and bend into a full squat. Your knees shouldn’t wobble or turn in as you land.

Targets: quads, glutes, calves, shins.

If you are not into jump squats you can substitute wall squats pictured below, but 30 seconds will not suffice; stay in the position until you thighs (quads) start burning.


4.T Push-Ups

This move is a traditional push-up with a twist. Do a regular push-up and as you are coming up from the “down” position shift your weight to your right side, lift your left arm off the floor and rotate your torso so that you are in a high side plank with your feet slightly apart. Inhale. As you exhale, carefully rotate your torso back to the floor. Lower yourself down for another push-up. Push back up, and this time, balancing yourself on your left side, rotate your torso the opposite way. This is one rep.

Targets: chest, triceps, shoulders, core, lats, adductors, abductors.

5.Mountain Climbers

Begin in a high plank position. Run your legs up to your chest as fast as you can. Keep your body as straight as possible. Your hands should be directly under your shoulders.

Targets: chest, shoulders, triceps, core, hip flexors, hamstrings, quads.

6.Down Dog to Up Dog

Start in a downward dog position. Shift your weight forward and come into a high plank position. Lower to the floor like a push-up. Then shift to the tops of your feet as you push through to upward facing dog. Keep your thighs and hips lifted off the ground and arch your spine. As you exhale, push up and back into downward dog position. (This is yoga terminology, which you might know if you’ve done yoga.)

Targets: shoulders, arms, back and core.

7.Leg Lifts

Lie on the floor with your lower back pressed against the ground. Place your hands either under your butt or beside your hips. From there, lift your legs together straight up to a 90-degree angle, then lower them back down but don’t let them touch the floor. Repeat.

Targets: hip flexors, abdominals, obliques.


Stay on the floor after completing the leg lifts but roll onto your belly. Place your arms in front of your head and keep your legs straight. Lift your right arm and left leg at the same time, squeeze your glutes and lower back muscles. Lower each and lift your left arm and right leg. Repeat.

Targets: lower back, lats, shoulders.


Give it a try; no gym, just your bedroom or dorm room.


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