Going to the gym every day isn’t possible for everybody. People who live in the countryside or have a hectic schedule can find it difficult to go to the gym. But just because of one reason, not doing exercise is bad. Here is why I am about to share 10 bodyweight home workout exercises that will build strength, burn fat, and improve your overall fitness.
Whether you are a beginner or intermediate, you can customize these bodyweight exercises as per your physique goal without even taking a step in a gym.

1. Push-Ups

Muscles Targeted: Chest, shoulders, triceps, core

The OG best exercise to grow chest, shoulders, and triceps is none other than the push-up. It builds the body’s upper strength and enhances core stability. The correct way to perform push-ups is to get in a plank position and keep your palms slightly wider than your shoulders. Keep your core tight. Inhale while going down and exhale while going up. Initially, it can be difficult to perform a perfect push-up. Thus, go for knee push-ups. When push-ups become easy for you, then try variations like decline push-ups or diamond push-ups, etc.

2. Squats

Muscles Targeted: Quads, hamstrings, glutes, calves

Imagine having a huge upper body and a skinny lower body. Lol, people will taunt you and say bro skipped every single leg day. To avoid this situation, you better work on squats. It is the foundation for your lower body strength. To perform it, stand normally, keep your feet at shoulder width, and sit like you are sitting on a chair. Perfect, you just did a perfect squat. Now do at least 20 reps and 5 sets with a 2-3 minute break between each set. Once you perfect this, then you should jump to advanced variations like jump squats or pistol squats.

3. Plank

Muscles Targeted: Core, shoulders, back

The core, or you can say the abdominal region, is the literal center of the human body. It makes your posture look powerful and strong. To achieve a strong core, planking is going to help you. It is an isometric exercise. By resting on your forearms and toes, keep your body in line, then engage your core and avoid arching your back. Hold this position for at least 30 seconds and then increase it over time.

4. Lunges

Muscles Targeted: Glutes, hamstrings, quads, calves

Squats alone are not going to help you. Thus, Lunges’s support is necessary. It’s excellent exercise for developing lower body strength and balance. To perform it, keep one leg forward and then bend and make a 90-degree angle with both legs. Remember to keep your front knee above the ankle while the other knee hovers just above the ground, then alternate the same process.

5. Burpees

Muscles Targeted: Full body

This is the beast exercise in the whole list, as it targets the whole body. It includes full-body movement that combines a squat, push-up, and jump. This exercise will make your body activated for sure. To perform this exercise, squat down and place your hands on the ground, kick your feet back into a push-up position, perform a push-up, return your feet to the squat position, and explosively jump into the air.
I don’t recommend this exercise for beginners, as you can’t even do a perfect push-up. You guys literally think you can manage to do it? Just don’t, otherwise you may get injured.

6. Glute Bridges

Muscles Targeted: Glutes, hamstrings, lower back

Your glutes are the powerhouse of your body. Just like mitochondria is the powerhouse of the cell. To train your glutes Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips while squeezing your glutes, hold the position for a couple of seconds, and then alternate it for the other.

7. Mountain Climbers

Muscles Targeted: Core, shoulders, legs

It’s a compound exercise that not only improves your movement but also trains your core, shoulders, and legs effectively. Get in a plank position and drive your knees towards your chest in a running motion. It’s a cardio-intensive movement that builds your endurance while strengthening the core and upper body.

8. Dips (Using a Chair or Bench)

Muscles Targeted: Triceps, shoulders, chest

If push-ups aren’t for you, just replace that with this exercise. Use a sturdy thing to perform it. Place your hand on the chair, next to your hips. Move your feet a bit forward. Bend your elbow at 90 degrees and lower your body, then push up from your elbow. Keep the motion for 20-30 reps, then rest and go again.

9. Superman Holds

Muscles Targeted: Lower back, glutes, shoulders

This exercise can’t make you Superman, but it can make you Batman for sure. Simply lie down with your arms extended forward while keeping the rest of your body stuck to the floor. Hold this flying position to strengthen the posterior chain. Hold this position for 15–30 seconds per rep and repeat. Over time you can increase the time as per your difficulty level.

10. Wall Sits

Muscles Targeted: Quads, glutes, calves

It makes your back look strong by giving you a strong posture. Stand with your back against the wall and slide down and get in a position as if you are sitting in an invisible chair. Hold the position for at least 30 seconds.

Final Thoughts

All these 10 exercises mentioned above can prove to be the best for any fitness level. Whether your goal is to build muscle endurance, lose fat, or gain general strength. Practice these movements for at least 3 months to see great results. Of course the best part of these exercises is they don’t require any equipment. All you need is a little bit of space, and just go for it.

Before you start your workout, make sure to warm up, as it will reduce chances of injury. Stay consistent with these exercises, add progression over overtime and adjust as per your body’s requirements. Fitness isn’t about perfection. It’s about persistence.