Yes, you can build muscle mass with bodyweight workouts at home, presuming you use a strategy known as dynamic over-burden. As your workout progresses overtime, you should increase your reps, decrease your rest times between each workout, join new and more challenging varieties, push yourself to failure and increase your time under pressure by abating your developments so as to put more strain on your muscles.
Whether you’re at the gym or at home, you need to stretch and warm up before your actual workout. Doing so will increase muscle flexibility so as to prevent injury, reduce soreness, and improve your range of motion. Some experts will say that’s also important to stretch again after your workout is completed and for similar reasons.
There are plenty of ways to get your body warmed up at home with no equipment. Examples include jumping jacks, bodyweight squats, lunges, hip extensions, forward leg swings, spider-man steps, push-ups, and even jogging in place. Keep the intensity level light and stick to about 5 minutes of stretching and warm-up, since you don’t want to wear yourself down before the real workout begins.
1. Beginner Home Workout
This at-home workout is for the time when you’re just starting up. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment. Complete the following:
- Air Squats x 20 reps
- Walking lunges x 10 reps each leg
- Push-ups x 10 reps
- Dumbbell rows x 10 reps (use a stack of books or other weight)
- Plank x 30 seconds
- Jumping Jacks x 30 rep
- Complete entire circuit 5 times
- Time: 20 minutes
- Rest: 10 seconds between exercises
- Reps: 5 circuits
2. HIIT Workout
HIIT stands for High-Intensity Interval Training during which you increase intensity levels and decrease rest times to the point of exhaustion. This particular version takes just 20 minutes and goes easier on the joints than most counterparts. Perform the following circuit 6 times:
- Side Kick-Through x 30 seconds
- Rest x 10 seconds
- Air squat x 30 seconds
- Rest x 10 seconds
- Jumping Lunges x 30 Seconds
- Rest x 10 seconds
- Frogger x 30 seconds
- Rest x 10 seconds
- Bicycle crunch x 30 seconds
- Rest x 10 seconds
- Complete entire circuit 6 times
3. Cardio Challenge
There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all. Perform as many reps as possible (AMRAP) of the following exercises:
- Side Plank Twist x 30 seconds AMRAP
- Squat Pulse x 30 seconds AMRAP
- Tuck Up x 30 seconds AMRAP
- Plank Rock Back and Forth x 30 seconds AMRAP
- Push Ups x 30 seconds AMRAP
- Mountain Climbers x 30 seconds AMRAP
- Bicycle Kicks x 30 seconds AMRAP
4. Advanced Home Workout
This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises:
- Air Squats x 20 reps
- Walking lunges x 20 reps each leg
- Box Jumps x 20 reps
- Push-ups x 20 reps
- Pistol Squats x 10 reps each side
- Triceps Dips on Chair x 10 reps
- Plank x 1 min
- Complete entire circuit 5 times
- Time: 20 minutes
- Rest: 10 seconds between exercises
- Reps: 5 circuits
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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