Home Workout with Body Weight Exercises – A Blueprint for Working Out at Home in Your Own Gym

There are a lot of advantages to working out at a gym but there are also many benefits to working out at home. Your home gym is free, you don’t have to wait for anything, you’re open 24 hours a day, have access to free drinks and snacks and you don’t need to commute! (Leave a comment below with any benefits we have not thought of.)

People often use the lack of a gym membership as an excuse to not workout. “I don’t belong to a gym!”  ”I don’t have any weights at home!” “I don’t know how to workout at home!” Well, your days of complaining are over because there are dozens of exercises you can do-at home or anywhere you can find space-with just  your body. Add a few pieces of simple equipment and you won’t believe how many exercises you can do at home. If you don’t have a bench, you can use a chair for many of these where required. Some exercises require dumbbells or exercise bands can be substituted in some cases.

To put together a full body workout at home, pick one or two exercises for each body part. Do 2 or 3 sets of each exercise for 12-15 reps and you’ll have a great workout right at home.

For Legs:

The Body Weight Squat – Exercise for the quadriceps and butt, also hamstrings and core strength

The Walking Lunge – Exercise for the butt and hamstrings, also for quadriceps

The Lunge - Exercise for the butt and hamstrings, also for quadriceps

The Lunge Forward - Exercise for the butt and hamstrings, also for quadriceps

The Lunge Back – Exercise for the butt and hamstrings, also for quadriceps

The Step Up  - Exercise for the butt and hamstrings, also for quadriceps and calves

For the Chest

Pushups

If you cannot do a regular pushup, keep your knees on the ground until you’re strong enough to hold yourself up.

Incline Pushups

Decline Pushups

Dumbbell Presses

Dumbbell Flyes

For the Back

Pullups (works the back and also biceps and forearms)

Shown here on a weight assisted pullup machine, pullups can be done with body weight only on any pull up bar. Get someone to help by holding your ankles while you cross your feet OR put a chair under the bar and use just enough push from your feet to help you up.

One Arm Dumbbell Rows for Back

For the Arms

Bench Dips for Triceps

Dumbbell Curls for Biceps

For the Abs

Basic Crunches

Bench Leg Raises

For the Core

Arm and Leg Extension

Superwoman

Swiss Ball Superwoman

Side Plank or Side Bridge

There are so many more exercises to do at home. If you need help putting together a plan for home or the gym, be sure to visit the Fitness Plans and Workout Programs page for help.