ExerciseLifestyleWeight Training

Best Body-Weight Exercises – You can do it from the comfort of your home

While it is best to workout at gym, you don't need a gym to get a great workout. These exercises recommended by fitness expert and personal trainer that will hit every single muscle in your body and slash fat -- without any equipment. So, what are you waiting for? All you need are these exercises and YOU!

Jump Squat

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to keep your torso upright and perform this exercise correctly.

You can do regular squat or jump squat based on your ability and comfort.

Start standing with feet hip-width apart and arms in front of body. Squat down until thighs are parallel to floor and explode up, jumping as high as you can, pushing arms down and back. Land gently, and immediately lower into the next rep.

Knee Push Up

Regular Push Up

This is one of the best upper body exercises because it works everything -- your chest, your back, your arms and even your abs! Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide). Try to get your chest and hips as close to the floor as possible without touching.

Lying Hip Raises

The lying hip raise (also called a bridge) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.


Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.


The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

Single-Leg Squats

This is one of the best exercises for you quads, hamstrings, glutes and core, and it's one of the most challenging balancing exercises. Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Ice Skate

Stand on left foot with right foot slightly lifted. Jump as far as you can to the right, landing on right foot, swinging left foot behind body and left hand forward. Reverse the movement, jumping to the left, landing on the left foot with right hand forward.

Bicycle Crunches

Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.


Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.

Chair Dips

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Regular Pull Ups or Jumping pull ups(beginners) are also great way to challenge yourself at comfort of your home. Whatever way we can challenge our body and focus our mind to pack a quality workout will produce results. No need to wait for a perfect day to go to the gym or let your workout routine to drop if you can not keep your workout routine for some reason.

If you have any questions, our dedicated staff are here for you. Just let them know.

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