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You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance. At-home workouts that focus on bodyweight exercises are an effective way to help buildTrusted Source strength and muscle mass, improve aerobic fitness, and manage fat mass. If the gym isn’t your thing or you’re short on time, you can clear out a space in any room and get exercising quickly. This article details 30 bodyweight moves that can be scaled for beginner, intermediate, and advanced exercisers. Start where you feel ready and progress from there. Beginner routine Our 10 picks for beginner bodyweight exercises provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move. This circuit should take about 15 to 20 minutes. Bridge Activate your core and posterior chain (backside of your body) with a bridge. This is a great exercise to use as a warmup. Directions: Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top. Slowly return to the starting position and repeat.
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30 Moves to Make the Most of Your At-Home Workout
Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CON — Written by Nicole Davis — Updated on May 1, 2025
Beginner routine
Intermediate routine
Advanced routine
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You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for r...
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