It can be difficult to achieve a lean body when you have a job and family. There is a great way you can exercise and lose fat at home without the need for equipment – bodyweight training. What are some bodyweight exercises you can do at home to get that lean body using a full body workout routine?
1. Push Ups
Push-ups should be part of every bodyweight training program. This well-known exercise will build a strong upper body, chest, shoulders and arms. Vary the angle and intensity by changing hand and foot positions and raising your feet up on a table, chair or stability ball.
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2. Chin Ups
Another great bodyweight exercise, the chin up or pull up, depending on the angle of your hand placement. Palms facing away is a pull up, while palms facing you is a chin up. All you need is a bar, swing set or door mounted bar. As a beginner, use a chair to help get you up to the bar and assist you if needed. See more: How To Do The Perfect Pullup
3. Chair Dips
Another great upper body exercise, chair dips work your triceps, shoulders, and chest. Position yourself between 2 heavy chairs and straighten your arms, then bend them as you raise and lower your body. This is an excellent exercise for your triceps, the muscle on the back of your upper arm.
Squats, when done correctly, will blast your lower body, and there are many effective variations of squats. With your feet slightly wider than shoulder width and toes pointed outward, squat down as though sitting back into a chair. Continue squatting until your upper thighs are at least parallel with the floor. Pause briefly at the bottom and then stand and repeat. Later you can add pistol squats, jump squats, prisoner squats, and sumo squats. See more: How To Squat Safely And Effectively.
similar to squats, lunges are another great bodyweight exercise to build strength in your thighs, hamstrings, and glutes (butt muscles). Do squats and then lunges and you will experience rapid improvement in your leg strength. Start with feet fairly close together, plant one foot firmly and step off or lunge forward with the other. Push back to the start position and lunge with the opposite foot, continue to alternate left, right, left. See more: How To Do Proper Lunges For Shapely Legs And Butt.
6. Step Ups
Start with one knee on the ground and the other leg up. Now step up until standing and pause. Now go to one knee and then both knees and continue in the pattern up, up, down, down and continue. Sounds very simple, but this is a challenging, fat-burning exercise.
A great, full body bodyweight workout routine you can use at home to build strength in both your upper and lower body in just one workout. No equipment required!