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Bodyweight Workouts in Quarantine

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NO GYM? WORKOUT AT HOME WITH THESE 10 HOME BODYWEIGHT WORKOUTS — FROM A 10-MINUTE ABS AND BUTT WORKOUT TO A 30-MINUTE BODYWEIGHT HIIT WORKOUT. THERE’S NO EQUIPMENT NEEDED FOR THESE FULL BODY BODYWEIGHT WORKOUTS!

Previously seen on Nourish Move Love — we updated this post to make it more reader-friendly and to include new home bodyweight workouts

Body weight exercises

Which is why I wanted to share this list of full body bodyweight workouts you can do at home.

Bodyweight workouts are simple, efficient, and with a little creativity, just as effective as a sweat session in the gym. And most importantly, they’re free and ACCESSIBLE to everyone. 

Whether you’ve got 10 minutes or 30 minutes, there’s a full body bodyweight workout for everyone on this list!

10 Home Bodyweight Workouts for Women

10 Minute home workouts

10-Minute Bodyweight Workouts

10-Minute Abs + Butt Workout

Format: Full-length, follow along workout video.

Description: A quick and effective home workout targeting the abs and butt. You’ll alternate bodyweight leg exercises with bodyweight ab exercises at a rapid pace which will also raise your heart rate. A challenging 10 minute bodyweight workout, no equipment needed.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Lower abs, obliques, transverse abdominals, legs, butt, and thighs.

10-Minute Bodyweight Cardio

Format: Photo and video demonstration of each bodyweight exercise.

Description: Combine bodyweight strength training with low impact cardio. Five full body bodyweight exercises done in 30 second intervals to tone muscle and raise your heart rate.

This workout was specifically designed as a prenatal workout and postnatal workout.

Intensity: Beginner workout that can be scaled to high intensity for more advanced fitness levels. Pregnancy and prenatal-friendly.

Workout Focus: Full body with an emphasis on legs, butt, core, back and shoulders.

15 Minute home workouts

15-Minute Bodyweight Workouts

15-Minute HIIT Cardio Workout

Format: Full-length, follow along workout video (featured workout video at the top of this post).

Description: An intense bodyweight HIIT workout. If you want to torch calories and challenge your endurance do this 15-minute HIIT cardio workout.

Intensity: Advanced.

Workout Focus: Cardiovascular endurance and full body with an emphasis on legs, butt, core, back, chest and shoulders.

15-Minute Low Impact Cardio Workout

Format: Full-length, follow along workout video.

Description: Low impact cardio or low impact, high intensity interval training. Great for those who want to raise their heart rate without jumping. This workout is joint-friendly, and a quiet nap time workout.

This workout was specifically designed as a prenatal workout and postnatal workout. 

Intensity: Beginner workout that can be scaled to high intensity for more advanced fitness levels. Pregnancy and prenatal-friendly.

Workout Focus: Cardiovascular endurance and full body with an emphasis on legs, butt, core, back and shoulders.

15-Minute Power Yoga Sculpt

Format: Full-length, follow along workout video.

Description: Yoga for those who love strength training, and strength-training for yogis! This yoga sculpt workout fuses yoga with bodyweight HIIT for a full body workout that will strengthen and lengthen your muscles.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Full body with an emphasis on legs, butt, thighs, core, shoulders, chest and triceps.

15-Minute Cardio Barre

Format: Full-length, follow along workout video.

Description: A barre class at home! This bodyweight barre workout combines the toning benefits of barre exercises with the cardiovascular benefits of low impact cardio exercises.

Intensity: Moderate. Modifications are offered for various fitness levels. Pregnancy and prenatal-friendly.

Workout Focus: Full body with an emphasis on legs, butt, thighs, calves, core, obliques, lower abs, shoulders and triceps.

30 minute workout no equipment

30-Minute Bodyweight Workouts

30-Minute Bodyweight Strength + HIIT Workout

Format: Photo and video demonstration of each bodyweight exercise.

Description: I called this a ‘back to basics’ workout because it relies on the best bodyweight exercises — squats, push ups, burpees, and ab exercises. It’s basic, but effective because it supersets bodyweight strength exercises, like a push up with bodyweight HIIT exercises, like a burpee.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Cardiovascular endurance and full body with an emphasis on legs, butt, hamstrings, chest, shoulders, lower abs and obliques.

30-Minute No-Running Cardio Workout

Format: Photo and video demonstration of each bodyweight exercise.

Description: No-running cardio workout at home. The goal of this bodyweight cardio workout is aerobic endurance; targeting 70% of your max heart rate throughout the entire workout.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Cardiovascular endurance and full body with an emphasis on legs, butt, thighs, shoulders, chest, back, biceps and core.

30-Minute Cardio + Abs Bodyweight Workout

Format: Photo and video demonstration of each bodyweight exercise.

Description: Sprinter lunges, marching glute bridges, launcher planks — this workout adds unique spin on traditional bodyweight exercises. Combining powerful plyometric exercises with ab exercises. A repetition based workout, so you’ll move through each round at your own pace.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Cardiovascular Cardiovascular endurance and full body with an emphasis on legs, butt, thighs, hamstrings, shoulders, chest, triceps, abs and obliques.

30-Minute Power Yoga + HIIT AMRAP

Format: Photo and video demonstration of each bodyweight exercise.

Description: Powerful yoga poses to strengthen and lengthen combined with bodyweight HIIT exercises to burn calories. It’s a repetitions based workout, so you’ll move through each round at your own pace.

Intensity: Moderate-to-advanced. Modifications are offered for various fitness levels.

Workout Focus: Legs, Glutes, Shoulders, Biceps + Cardiovascular. Full body with an emphasis on legs, butt, thighs, hamstrings, shoulders, chest, back and core.

10 home bodyweight workout

Best Home Workout Programs for Women

I just gave you an awesome list of bodyweight workouts you can do at home. But let’s take it one step further and get you set up with a 30-Day Home Workout Program.

Because you’re more likely to establish a workout routine at home if you’re following a structured workout program. So here’s where I suggest you start:

30-Day Beginner Workout Plan for Women

Low impact, strength-focused workouts you can do at home with an optional set of dumbbells to build muscle, burn calories and loose weight.

30-Day Advanced Workout Plan for Women

30 days of free, full-length, guided workout videos you can do at home. All you need is a set of dumbbells and 20-30 minutes a day to complete this advanced home workout program.

Best Home Workout Program For Women

30-Day Postpartum or Postnatal Workout Plan for Women

Whether you’re 6 weeks or 6 months postpartum, this postnatal workout program is designed to help moms start exercising again. This postnatal workout program will help you regain core and pelvic floor strength, build muscle and cardio endurance and establish a regular fitness routine at home.

What’s the benefit of doing a home bodyweight workout?

According to the American College of Sports Medicine, bodyweight training is one of the top 10 trends for fitness professionals in 2020. That’s right, it’s back to basics! I think a common misconception about bodyweight moves is that they can’t function as strength moves — but with the proper form and intention, they can.

In fact, Mayo Clinic has found that a bodyweight workout can be an effective form of strength training, and is a good addition to fitness programs

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