Bodyweight workouts are easy to do at home and don’t need any equipment. All you need is a bit of willpower. This workout plan also has a cardio move in each set for 60 seconds to help burn fat. Whether you’re a beginner or have been training for a while, this workout fits you.
- For beginners, repeat each set 2 or 3 times and do the cardio for 45 seconds. You can rest longer than a minute between sets if needed. For intermediate and advanced levels, repeat each set 4 times, do the cardio for 60 seconds, and rest 1 minute between sets.
Instructions: After warming up for 5 minutes, do some light cardio and stretching. Then do the workout following the instructions above.
First set
1. Exercise: (Goblet squat)
2. Exercise: (Plank with shoulder tap)
3. Exercise: (Jumping jack cardio)
Then rest for one minute
The second set
1. Exercise: (Alternating back lunge with knee drive)
2. Exercise: (Crab walk)
3. Exercise: (Knees and toes)
Then rest for one minute
The third set
1. Exercise: (Single-leg bridge)
2. Exercise: (Bicycle crunch)
3. Exercise: (Twisted butt kicker)
Then rest for a minute
Here's how to do these exercises
1- First exercise: (Goblet squat)
Start standing with your feet wide apart. Arch your back slightly then push your hips back and bend your knees to lower your body until your thighs are parallel to the floor and your elbows touch your knees. Then push yourself back to the starting position.
Do 15 reps.
2- Second Exercise: (Plank With Shoulder Tap)
Start in a high plank position with your core tight and your palms directly under your shoulders without shaking or tilting your hips. Lift your right hand and touch your left shoulder, then put your right hand down and immediately lift your left hand to touch your right shoulder. Put your left hand down and keep repeating as fast as you can while keeping your core tight so your hips stay steady.
If you have trouble doing this exercise, lower your knees to the ground.
Do 20 reps.
3- Third Exercise: (Jumping Jack)
Stand with your feet together and arms at your sides. Jump to spread your feet apart while raising your arms to meet overhead, then lower your arms back to your sides.
Do the exercise for 45 to 60 seconds.
4- Fourth Exercise: (Reverse Lunge With a Knee Drive)
Start standing with your feet together, then step back with your left foot. While doing that, lift your left arm forward to keep your balance. Then lower your body so your right thigh is parallel to the ground, keeping a 90-degree bend in your left knee pointing down. Make sure your left heel lifts off the ground. From there, lift your left knee up to stand again, raising your left leg to a 90-degree angle. At the same time, raise your right arm to keep balance.
If it's too hard to move from bending on one knee to standing on one leg, put your left foot on the ground next to your right foot, then lift your left knee up.
Do 10 reps on each leg.
5- The fifth exercise: (Crab Walk)
Sit on the floor with your knees bent and your hands about 5 cm behind you, fingers pointing away from your body. If that's hard on your wrists, move your fingers slightly sideways. Then lift your body off the ground. Move your right foot forward and your left hand forward at the same time. Then repeat on the other side. That counts as one rep.
Do 10 reps.
6- The sixth exercise: (Knees and Toes)
Start standing with your feet a bit apart. Lift your right knee up and touch it with your left hand. Then do the same with your left knee and right hand. Next, twist your right knee slightly outward to lift your right ankle up so you can touch it with your left hand. Then touch your left ankle with your right hand.
Keep repeating this exercise for 45 to 60 seconds.
7- Seventh exercise: (Single-Leg Bridge)
Lie on your back and put your hands on the ground to balance. Then bend one leg and raise the other leg toward the ceiling. Press your heel into the ground to lift your hips up until your body forms a bridge. Then slowly lower your body back to the ground. You can make this easier by keeping both feet on the ground.
Do 10 reps for each leg.
8- Eighth exercise: (Bicycle Crunch)
Lie on the ground with your knees up to your chest and hands behind your head. Raise your shoulder blades off the ground and tighten your abs so your lower back presses into the floor. Then straighten your left leg and twist your upper body to the right so your left elbow can move toward your right knee. Make sure your whole chest moves, not just your elbows.
Repeat this move on the other side to complete one rep. Do 20 reps.
9- Ninth exercise: (Twisted Butt Kicker)
Stand on the ground with your feet slightly apart, then move your right arm to the left in front of your chest while lifting your right heel toward the left side below your lower back, then return to standing position and repeat this move on the other side.
Keep doing this exercise for 45 to 60 seconds.
