6 Bodyweight Exercises You Can Perform at Home

Excuses Don’t Burn Calories… Workouts Do

All of us crave for a slim well-toned body but not many of us get the time to hit the gym regularly.

Our busy lifestyles and uncertain working hours give us very little time to invest in our body and health, but here are few basic exercises you can perform anytime at the comfort of your home that too in just 20 minutes.

Begin with a 3-minute warm-up and then perform each of these exercises for one minute with a 30 seconds break in between each exercise.

Once you complete each exercise take two minutes to drink some water and catch your breath. Then repeat the entire set one more time.

 

1. Pass-through lunge –

This lower body exercise strengthens your legs and glutes while providing a great cardio benefit.

 

2. Globe hops –

This exercise strengthens the lower body and gets your heart rate up. It involves a jumping pattern in all directions, so it also keeps your brain engaged.

 

3. Shoulder tap push-up –

The plank shoulder tap strains and strengthens your core, glutes, arms, wrists and shoulders. It helps in reducing lower back pain, improves posture, flexibility and tightens your midsection.

 

4. Burpees –

It is a full body strength training exercise; it includes movements of arms, chest, quads, glutes, hamstrings and abs.

 

5. Side squat –

This exercise activates many muscle groups simultaneously working the legs, glutes and core. It increases performance and flexibility and the side to side movement improves dynamic balance and agility.

 

6. Army crawl plank –

It targets our core muscles but also strengthens the upper body. It involves movements of abs, lower back, quads, shoulders, front hip flexors, triceps, chest, intercostal muscles.

 

If you are unsure about the correct form while performing these workouts, there are tons of helpful tutorials on YouTube for you to refer.

It’s essential to couple resistance training with aerobic exercises too. Check out this blog post detailing why aerobic exercises are so important.

Want some motivation to get you fired up for a workout session?

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