Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
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All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive Overload
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
- Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
- Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
- Improves flexibility & mobility – Being more flexible can improve your range of motion.
- Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
- Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
- Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
- Squat – 20 Reps
- Walking Lunges – 10 Reps (each side)
- Push-Up – 10 Reps
- Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
- Plank – 30-seconds
- Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
- Stand with your right foot ahead of the left.
- Lean forward so that your torso is at a 60-degree angle with the floor.
- Place one end of the resistance band under your front foot.
- Rest your right forearms on your right thigh.
- Grab the other end of the resistance band with your left hand.
- With your hand extended down, there should be no slack in the band.
- While keeping your elbow close to your body, bring your arm up to your side.
- Hold and contract at the top for a couple of seconds.
- Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
- Skater – 30-seconds
- Push-Up – 30-seconds
- Shoulder Tap – 30-seconds
- Forearm Plank Reach – 30-seconds
Circuit B
- Skater – 30-seconds
- Burpee – 30-seconds
- Plank Jack – 30-seconds
- Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
- Circuits X 8
- Side Kick-Through – 20-seconds
- Rest – 10-seconds
- Circuits X 8
- Skater Hop – 20-seconds
- Rest – 10-seconds
- Circuits X 8
- Crab Toe Touch – 20-seconds
- Rest – 10-seconds
- Circuits X 8
- Frogger – 20-seconds
- Rest – 10-seconds
- Circuits X 8
- Curtsy Lunge – 20-seconds
- Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
- Jumping Jack – 30-seconds
- Wall Sit – 30-seconds
- Push-Up – 30-seconds
- Crunch – 30-seconds
- Step-Up – 30-seconds
- Squat – 30-seconds
- Tricep Dips – 30-seconds
- Plank – 30-seconds
- High Knees Running in Place – 30-seconds
- Lunge – 30-seconds
- Push-Up with Rotation – 30-seconds
- Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
- Squat (with a towel) – 10 Minutes 15 Reps
- Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
- Squat Jump (with floor touch) – 3 Sets 15 Reps
- Bridge Kick – 10 Minutes 10 Reps (each leg)
- Superset
- Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
- Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
- Decline Push-Up – 15 Reps
- Up-and-Down Plank – 20 Reps
- Crab Crawl – 10 Reps (each side)
- Diamond Push-Up – 15 Reps
- Inch Worm – 15 Reps
- Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
- Push-Back Push-Up – 12-15 Reps
- Plank to Down Dog – 12-15 Reps
- Pike Push-Up – 15 Reps
- Wall Walk-Up – 6 Reps
- Prone T (and Y) – 10 Reps
- Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
- Lie with your back on the floor, knees bent, and feet as close to butt as possible.
- Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
- Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
- Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
- Resistance Band Push-Up – 15 Reps
- Standing Chest Press – 15 Reps
- Alternating Shuffle Push-Up – 15 Reps (7 on each side)
- One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
- Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
- Wrap a resistance band around your back so that it is placed just under your armpits.
- Loop the resistance band around your hands to tighten it.
- Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
- Get into a push-up position.
- Move your right hand to the left until both your hands are next to each other.
- Slide your left hand further left until your hands are shoulder-width apart again.
- Perform a push-up.
- Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
- Pull-Up – Failure
- Suspension Row – 15 Reps
- Hindu Pushup – 15 Reps
- Prone Back Extension – 15 Reps
- Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
- Get into a push-up position.
- Push your hands into the floor to drive your weight back so your hips rise into the air.
- Your back should be straight and your head behind your hands.
- Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
- Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
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- Side Plank Twist – 30-seconds AMRAP
- Squat Pulse – 30-seconds AMRAP
- Crunch – 30-seconds AMRAP
- Lying Leg Raise – 30-seconds AMRAP
- Push-Up – 30-seconds AMRAP
- Mountain Climber – 30-seconds AMRAP
- Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Some images in this article courtesy of Ryderwear.
