10 Amazing At Home Workouts Using Only Your Body

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If you’re looking for some at home workouts, well, you’re in the right place. Here I’m going to give you 10 solid at-home workout routines you can do with a little space and some trainers.

Over my years of experience as a home workout enthusiast and personal trainer. I have researched and tried out many, many, different routines to see what gets results. I often, craft these sorts of routines for my clients, so they can stay on top of their fitness game when away from the gym.

Travelling, no equipment around? These routines have got you covered. Although in my experience it’s better to have some basics for resistance like, dumbbells, pull-up bar, that sort of thing. You can get by with nothing if that’s all you’ve got. If you have got some stuff, head on over to my other article on Home Gym Workouts.

So without further ado, here’s a list of what’s to come. You can work through them one by one or skip to whatever takes your fancy. Enjoy!

Warm Up and Cool Down

It is important to warm up and cool down your body before and after any physical activity. Warming up helps increase your body temperature. This in turn increases the blood flow to your muscles and joints, making them more flexible and less likely to be injured. Additionally, it can help get rid of any tension or tightness in those muscles. Allowing you to perform at your best. Cooling down helps bring your heart rate back to its resting rate. This helps prevent dizziness or lightheadedness after a workout [1].

Your warm-up should consist of dynamic stretching and movements that target the muscles you’ll be using during your workout. Think arm circles and bodyweight squats. A good rule of thumb is to do your warm-up for 5-10 minutes before you start your workout. Your cool-down should consist of static stretching and light cardio. A simple 5-minute walk is effective here. Again, a good rule of thumb is to cool down for 5-10 minutes after you finish your workout [2].

Checkout the workout below 👇

Home Workout #1: TABATA

Short on time? No worries! This total body workout requires minimal equipment but maximum effort. TABATA training keeps the intensity high with short work-to-rest ratios, making it super efficient. Plus, it’s packed with benefits like boosting aerobic and anaerobic fitness levels. Increasing lean muscle mass, and revving up your metabolism [3].

Checkout the workout below 👇

Home Workout #2: HIIT

With quick bursts of intense exercise followed by rest periods, you’ll be challenged and invigorated all in a short amount of time.

HIIT has tons of benefits: it increases your metabolism and burns fat more efficiently than traditional workouts. Depending on the exercises included, it helps build muscle endurance and strength [4]. Most of all it’s incredibly time-efficient (a 20 minute HIIT session can often be more effective than an hour -long traditional workout!).

Checkout the workout below 👇

Home Workout #3: Body Weight Circuit

Unleash the power of your body with weight circuit training! No equipment needed, just raw determination and sweat. Blast through a series of exercises that will make every muscle group beg for mercy. With little to no rest in between, you’ll build strength, endurance, and coordination in record time.

Pick four or five exercises that target different muscle groups (think squats, push ups, jumping jacks, lunges). Set a timer for 30-45 seconds and give it all you’ve got, then move onto the next one – no breaks allowed! If you need a breather, add a 15-20 second rest between exercises, but don’t get too comfortable! After each circuit, take a 1-minute rest to catch your breath and get ready for round two (or three…or four!). Mix it up by playing with the rest periods and keep your body guessing!

Checkout the workout below 👇

Home Workout #4: Tempo Training

Transform your home workout routine with the power of tempo training! This style of exercise is gentle on your joints and of course equipment-free. Also, it packs a punch when it comes to building muscle endurance and strength. With the added bonus of improved coordination and balance, it’s a good way to train.

This technique involves performing exercises at a slow, controlled pace – think three seconds down, three seconds up. Not only does this ensure proper form, but it also allows your muscles to fully engage in the exercise and feel the burn.

Pick two or three exercises that work different muscle groups (think push-ups, lunges, and squats). Do 3-4 rounds of 8-12 reps of each exercise with slow, controlled movements. Take anything between a 15-60 second break, then move onto the next exercise. You can also perform these as a circuit if you like.

Checkout the workout below 👇

Home Workout #5: Leg Day

Transform your lower body into a powerhouse with the ultimate leg day workout!

A typical leg day routine includes exercises that target major muscle groups like the quads, hamstrings, glutes, and calves. Choose five exercises such as squats, lunges, calf raises or jump squats and perform each exercise for 30 seconds followed by a 10-15 second rest.

Alternatively, you can incorporate elements of tempo training, HIIT or TABATA to vary the intensity (see above). The benefits of lower body bodyweight training are numerous. Not only does it help build strength and endurance, but it can also help improve coordination, balance, and agility.

Checkout the workout below 👇

Home Workout #6: Upper Body

This home workout is designed to strengthen and tone the upper body by focusing on exercises that target the chest, shoulders, arms, and back.

To begin, select five exercises such as push ups, triceps dips, burpees, shoulder press-ups, or pull-ups. Execute each exercise for 30 seconds and rest for 10-15 seconds. As with the leg routine, you can integrate components of tempo training, HIIT, or TABATA to diversify the intensity.

Bodyweight training for the upper body offers various health benefits, such as enhancing strength and endurance, burning fat, and boosting flexibility. Additionally, it can improve posture, and strengthen the arms and core. Ideally, you’ll combine this with a lower body routine on alternating days during the week. This will give your body the range of strength and endurance training to stay healthy.

Checkout the workout below 👇

Home Workout #7: Core

Core bodyweight training involves exercises that target the abdominals, back, hips, and glutes. All of which are essential to a strong and healthy body.

Choose five exercises like plank variations, mountain climbers, Russian twists, or sit-ups. Do each one for 30 seconds, then rest for 10-15 seconds.

You can combine this with an upper or lower body workout (as above) and you’ll have a good 40-45 minute session. If you like 😉

Checkout the workout below 👇

Home Workout #8: Flexibility

Flexibility training is an important component of any fitness routine. It can help improve your range of motion, reduce the risk of injury, and increase your performance in other exercises [5].

It’s a good idea to mix this up with some more intense workouts in your week. That way you will have a well-rounded fitness programme at home.

Checkout the workout below 👇

Home Workout #9: Mobility

Mobility bodyweight training focuses on exercising the muscles surrounding your joints. This is crucial for preserving a healthy range of motion. Much like flexibility training, you’ll want this to be part of an around package, it’s not enough on its own.

To begin, select five exercises including ankle rolls, shoulder circles, hip circles, spinal twists and cat-cow. Mobility training will enhance joint stability. The benefits of which include reduced risk of injury and greater range of motion. You know like, touching your toes without bending your legs, that sort of thing.

Checkout the workout below 👇

Home Workout #10: Calisthenics

Calisthenics involves using your bodyweight to perform a variety of strength-training exercises. You’ll see shirtless guys doing this all over youtube. It’s so good, that its incorporated into most functional fitness programmes.

It’s also great for beginners looking to get started with fitness. But equally, an effective way for seasoned athletes to challenge themselves.

To get started, choose five exercises such as push-ups, burpees, tricep dips or jumping jacks. Calisthenics training helps improve muscular strength and endurance. It can also help you build lean muscle mass and develop coordination. You’ll be shirtless on youtube before you know it!

Checkout the workout below 👇

Conclusion

So there you have it, folks, ten fantastic and varied workouts to be done in the discomfort of your own home. You can even stick two or three of them together to make a longer, more complete program.

My recommendation is to do at least one or two flexibility/mobility sessions in a workout week. This will help you with longevity in your training by reducing your risk of injury.

Once you’re done with these, why not head on over to our ‘Home Gym Workouts’ article and try some of these? You’ll need some basic equipment, but don’t worry, we’ve got you covered. You can check out our equipment reviews and buying guides if you’re stuck on exactly where to kit out your very own torture chamber!

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Andy is the founder of Garage Gym Greatness. He’s a NASM certified personal trainer and corrective exercise specialist and has worked with clients of all ages, from young professionals to those in their twilight years. Reviewing everything home fitness related is a pleasure, never a chore. His favourite cheese if comté.