9 Bodyweight Exercises for an Effective At-Home Workout

by | Updated: December 4th, 2016 | Read time: 3 minutes

Everyone’s had one of those days: you’re planning to work out, but when it’s time to head to the gym, you’re either too tired or unmotivated to make it happen. Instead of scrapping exercise all together, why not muster up what energy you have left and get it done—right in the comfort of your own home?

Woman Performing Bodyweight Exercises in Plank Position | Vitacost Blog

These 9 exercises are low intensity to accommodate a less-than-energetic mood, but they provide great resistance for strength training. Even more appealing, they can be done in your living room, a college dorm room, a hotel room or your office. No special equipment required!

For a complete workout, perform this sequence three times, doing each exercise for about a minute before moving on the next one.

Arms and Core

1. Plank saw

This is a slightly different take on the classic exercise. Position yourself into an elbow plank, keeping your rear end low and abs tight. Slowly see-saw forward and backward while maintaining a straight spine. (Tip: Perform this one on a soft surface, such as a carpet or rug, for comfort.)

2. Straight-armed plank twist

Get into a straight-arm plank with your feet wider than hips-width apart. Balance on one arm and bend your other elbow to 90 degrees. Use the bent arm to guide your body into a one-sided twist, moving your body toward the balancing arm and then away. Make sure to maintain even weight throughout your hips. (Work each side for 30 seconds.)

3. Commandos

In an elbow plank position, rise into a straight-arm plank and then back down again (one arm at a time). Always place your hand right where your elbow was.

(To be sure you’re on the right track, brush up on how to properly perform plank exercises.)

Legs and Glutes

4. Kneeling squat

Kneel on a soft surface. One leg at a time, rise into a squat (without coming to standing position), and then lower your knees back into kneeling.

5. Pulse lunges

Get into a lunge, keeping your front knee directly over your toes, and slowly lower your back knee towards that ground and then rise to your starting position.

6. Wall Sits

This exercise is an oldie but a goodie. With your back against a wall, sit in a squat position with your knees at 90 degrees and hold. For more of a challenge, lift your heels off of the ground and hold.

(Continue working on your legs and glutes with these workout routine ideas.)


7. Superman

Lie on your stomach with your arms and legs straight out. Use your glutes and back muscles to lift your shoulders and legs off of the ground. Hold for 3 seconds and then release.

8. Kneeling deadlifts

Get into a kneeling position and place your hands behind your head. Keeping your back straight and abs tight, hinge at your hips to lower your upper body as close to 90 degrees as possible.

9. Superman rows

In the  superman position, lift your upper body off the floor while pulling your elbows back and slightly up. Lower back down while extending your arms straight and ahead.