Full Body Workout Exercises At Home│Staying Fit With Just Your Bodyweight

Contents hide

With gyms being closed everywhere because of Covid, the major dilemma for people with a lifestyle of regular exercise or with several years of training experience and a considerable amount of muscle mass is to maintain their current fitness and exercise habits. 

With the understanding that such circumstances caused by external factors are out of your control, what we do control is staying in shape with the help of full body workout exercises at home.

While you can also use dumbbells, kettlebells, or other fitness equipment while laying out a home workout plan, this article will specifically talk about using just your body weight to train your muscles using exercises that can easily be done at home.

No matter if you’re a beginner or an advanced level athlete, these bodyweight exercises you’ll learn about are the most effective ones for people of all fitness levels. These bodyweight exercises will both challenge you and are easy enough to keep your muscles active throughout the day. 

Do stick till the end for a free full body bodyweight workout plan to follow for the entire week that trains your whole body twice or more in just over thirty minutes.

Key Things that Matter

1. Nutrition

There are a few reasons why nutrition is important for staying fit while doing bodyweight exercises at home. The foods you eat and your daily calorie intake will determine whether you lose fat, gain weight or maintain your existing muscle mass even when away from the gym for several weeks.

The best approach to take with your daily nutrition is to eat enough calories to maintain your current weight. The reason is that your physical activity levels aren’t the same as they used to be when you were lifting weights in the gym.

Your body will need fewer calories to function as the time and intensity of your daily physical activity decreases which is why you would need to recalculate your maintenance calories using a calorie calculator. 

As for maintaining your hard-earned muscle mass, eating a high protein diet will ensure that you don’t lose any muscle. 

Eat more or less the same amount of calories every day. This would be your average Total Daily Energy Expenditure (TDEE) and for most men, it is around 14 to 16 calories per pound of body weight per day.

With your calorie intake set at the maintenance level, what you will need to optimize next is your macronutrient (macros) intake. The macros are divided into protein, carbohydrates, and fat. With a regular physical activity routine of daily bodyweight workouts at home, the best recommendation for optimizing macros to keep the existing muscle on your body is –

  • Protein – 30%
  • Carbohydrates – 45%
  • Fat – 25%

If this concept of tracking calories and macros is new for you, there’s nothing to worry about. Nowadays many fitness apps will calculate these numbers for you easily, one of the best being MyFitnessPal. And, if you simply want a break from all the food tracking while at home, ensure that you eat mostly “clean foods” with a higher preference towards protein-rich foods so you don’t gain unnecessary fat or lose muscle.

Combining bodyweight exercises with a daily optimal protein intake will be relevant for ensuring that you don’t lose much muscle and strength at home while also keeping your energy levels high throughout the day.

2. Training Schedule and Maintaining Muscle

Bodyweight exercises are low intensity, time-efficient, and simple to perform for most people. Resistance training of any kind produces significant health benefits.

Your goal with bodyweight exercises should be to train at least 4-6 days a week alternating between two full-body home workouts (skip to the bottom).

Research shows that the key to gaining strength and maximizing performance doing bodyweight exercises is to take all repetitions close to muscular failure while not compromising on the proper form. In simple words, muscular failure is the point where you cannot do another repetition in a full range of motion (start to the end of an exercise) due to fatigue.

As far as maintaining your muscles go, you will be surprised to know how long your body can retain muscle fibers even after several months of detraining (not lifting weights), as proven by research. Considering that your nutrition is in check and you’re doing some form of physical exercise rather than being sedentary.

After weeks or months of detraining, you will notice a slight decrease in your muscle size and strength which is completely normal and happens to everyone. There’s not much to worry about as you will quickly gain back all your muscle and strength once you gradually ease back into your normal workout training routine. 

Studies have shown that muscle strength, and to some degree, hypertrophy, is resilient during detraining periods, and faster gain is obtained during the future retraining periods. Surely, this is good news knowing that our body’s ability to hold on to muscle (also called muscle memory) is significant even after a prolonged break from training. 

3. Plyometrics

Plyometrics is a form of exercise which is performed explosively to increase the speed, strength, and power of the muscles involved. It is incredibly beneficial for improving muscular strength and endurance which is why it is used by athletes to improve performance.

While most of the plyometric exercises can be tough on your joints and are best suited for trained individuals, a few of the low-intensity plyometric exercises like the jump squat, split squat jump and plyo push-up can be made a part of any bodyweight training to reap its benefits. 

The best part is that anyone looking to improve their fitness, strength, and endurance can add the plyometric exercises of their choice to their home or gym workout routine. Do remember to use proper techniques while doing plyometrics. Start slow and easy using just your body weight and increase your repetitions gradually as you get more comfortable with plyometric training with each exercise session.

The two plyometric exercises that we will be doing in this full-body bodyweight workout are the jump squat and split squat jump. Both these plyometric exercises primarily target and strengthen the lower body muscles of the glutes, hamstrings, quads, and calf.

In addition to making your lower body stronger, the split and squat jump exercises also provide cardiovascular benefits as well as dynamic balance (also called, postural stability) in terms of physical fitness.

One must first know the right technique of doing plyometrics like how to properly hip-hinge and land on the ground to master these moves and benefit from them. For a good plyometric technique, see the video below.

Squat Jump
Split Squat Jump

4. Exercise/Yoga Mat and Favorite Music

An exercise mat is essential for home workouts and can also be used for yoga, Zumba, or other kinds of physical activities. A high-quality, thick workout mat will not just protect your floor but will also provide cushioning to your joints while preventing any slips and falls.

So if you plan to regularly do bodyweight workouts at home, it’s crucial to invest in a good exercise mat.

Home workouts can get pretty boring if there’s no music involved. For that time when you’re feeling weary after a long day at work or find yourself procrastinating on the couch or lacking the motivation to do your exercise routine, a good workout playlist always gets you going. 

Personally, I like to tune into my favorite Amazon Music playlist (3-months free, limited-time-only) for the duration of both my home and gym workouts. Music is important as it keeps you focused on the exercise you’re doing and improves the quality of your workouts. If it helps validate the point, several studies have illustrated the positive effects of listening to music during physical activities.

Listening to music you enjoy and self-select helps not just improve any exercise performance but also improves motivation and helps you get more out of your exercise experience.

Best Upper Body Bodyweight Exercises

The most effective bodyweight exercises for targeting all the muscle groups of the upper body are shown below. For your personal bodyweight exercise routine, you can choose the exercise variations you’re most comfortable doing. 

For most bodyweight exercises, there is a beginner version for people with less to no training experience and an advanced version for trained individuals who have been exercising for a considerable amount of time.

All bodyweight exercises that are recommended below specific to each area of the upper body also train many other secondary muscles in addition to the primary muscle being targeted. For example, a push-up exercise works mostly your chest in addition to multiple other secondary muscles in the upper body and a pull-up exercise mainly strengthens your back in addition to other muscles located in the back of your upper body.

As you gain muscle strength by doing these exercises regularly, your goal should be to keep progressing and making the exercises challenging by performing reps close to failure and switching from easy to an advanced variation of the exercise.


Push-ups are a common and widely used bodyweight exercise used to increase strength and endurance in the upper body. 

Push-ups are the only upper-body bodyweight exercise that primarily trains the chest muscles along with multiple muscle groups like the shoulders, traps, triceps, abs, and glutes in one single movement. 

There are many variations of the push-up exercise suitable for targeting different areas of the upper body. No bodyweight workout is ever complete without some form of a push-up variation added to the exercise plan. 

Tip: While in the push-up position, always push your shoulders back and down, or in simple words, un-shrug your shoulders to maximize the overload and activation of your chest. This tip applies to all variations of the push-up exercise.

The most effective push-up variations to grow your chest and target all three chest areas (upper, middle, and lower) are –

1. Knee Push-Ups (Beginner) and Standard Push-Ups (Advanced)

The standard push-up exercise has been proven to be comparably effective with a low-load bench press for gaining muscle and strength over a two months training period. This proves not just the effectiveness of the push-ups but also makes evident the many benefits of doing this exercise every day no matter if you lift weights or not. Now you know why push-up is one of the top staple exercises everyone should do.

As a beginner, you can start slow and easy with knee pushups, and gradually as you become stronger, progress to the standard pushup variation.

Knee Pushup and Standard Pushups (Beginners & Advanced)
Knee Pushup for Beginners │ Standard Pushups for Advanced Athletes

2. Decline Push-Ups  (Upper Chest) and Incline Push-Ups (Lower Chest)

The decline pushup is a great exercise for primarily developing the upper chest muscles along with other supporting muscles worked like the shoulders, arms, and back. Decline pushups are performed with an elevated foot position on any object at a height with hands slightly wider than shoulder-width apart.

Incline pushups, on the other hand, mainly develop the lower chest muscles and are performed in a position in which your body is elevated with your feet on the ground. The secondary muscles worked during incline pushups are the back, shoulders, and arms.

Decline Pushup and Incline Pushup (Beginner & Advanced)
Decline Push Up and Incline Push Up Bodyweight Exercises

3. Chest Dips (Overall Chest):

To do chest dips at home, you can use the backrest of two chairs or the V-shaped corner of your kitchen counter. And if you have access to parallel bars at a playground or in your house, you can easily do bodyweight chest dips as shown below and get all benefits of this exercise for strengthening your upper body.

The main muscles activated during a bodyweight dip are the upper body muscles of the chest and triceps followed by the shoulders and back.

Chest Dips on Parallel Bars / Nerd Fitness
Chest Dips at Home / Tactical Fitness


Shoulders are the small muscle groups of the upper body that can be effectively trained for strength and muscle gains using a few simple bodyweight exercises. The top choices for shoulders bodyweight exercises are –

1. Power Pushaways (Beginner)

Popularized by Athlean X, the Power Pushways bodyweight shoulder exercise is a great alternative to the Handstand pushup exercise for advanced athletes.

The Power Pushaways build strength and train mainly your shoulder muscles without having you lift all your body weight while doing a handstand pushup. Remember to keep your elbows in line with your wrists and make sure they are not flaring out. Once you get stronger and master the movement of the power pushaways feeling that you can do reps easily, the next exercise for your progression is the pike pushups.

Since this is an exercise new to most people, here’s how to do it correctly with the proper form –

Power Pushaways Bodyweight Exercise for Shoulders/AthleanX

2. Pike Push Up (Beginner) and Handstand Push Up (Advanced)

The pike pushups and handstand pushups are the most effective bodyweight exercises to train the shoulders for people who already have a good level of training experience in the gym with lifting weights. The main muscles activated during the pike and handstand pushups are the shoulders, triceps, upper back, and core.

Start first with the pike pushup exercise to strengthen your shoulders and transition further to the elevated pike pushups as you get stronger before finally doing the handstand pushups.

The handstand push-up is a combination of three key movements which are the handstand, shoulder press and push up. Having strong arms is a prerequisite for handstand pushups as the weight of your entire body is being held on your arms. Do not attempt doing the handstand push-up unless you master the strength and balance needed to do this movement. But once you do master the exercise technique for handstand push-ups, your shoulders will grow big and strong.

Pike Push Up to Handstand Push Up Progression
Handstand Push Up


Triceps are the three-headed muscles in your upper arms responsible for a major part of your arm size. If you already have well-developed triceps, they will look like a horseshoe. If not, you can strengthen and define your triceps using the best bodyweight exercises below –

1. Tricep Dip (Beginner)

For beginners, the tricep dips are the easiest bodyweight exercise to develop the triceps located at the back of the arms. Doing this exercise at home, the chair dips are the best recommendation to include in your bodyweight training routine for bigger and stronger tricep muscles.

Tricep Dip Exercise

2. Narrow-Grip Diamond Push-Ups and Bodyweight Triceps Extension (Advanced)

A more challenging way to train the triceps is using the diamond pushup and bodyweight tricep extension. Both these exercises use an excessive overload of your body weight needed to activate the muscle-building fibers, therefore, provide similar results as training with lighter weights.

The main muscles worked during the diamond pushups and bodyweight triceps extension is primarily the triceps supported by the chest and shoulders.

Diamond Push Up Exercise
Bodyweight Triceps Extension Exercise


Biceps are the two-headed show muscles of the front of your arms that every guy desires to sculpt. With the ease of doing bodyweight exercises, you can define and increase strength in your biceps. The best biceps bodyweight exercises are –

Inverted Chin Curls (Beginner) and Chin-Ups (Advanced):

Bodyweight inverted curls hit all the areas of the biceps as this exercise is performed with an underhand grip with a movement similar to the classic inverted row. To perform an inverted chin curl exercise at home, you can use a setup of two chairs with their backs facing each other and a broomstick or a steel bar that can be placed on the backs of the two chairs.

On the other hand, Chin-ups are considered one of the most challenging bodyweight exercises for the majority of people. If you’re one of the lucky ones that can do more than ten repetitions of this exercise easily, it means that your upper body strength is amazing.

Inverted chin curls and chin-ups are both effective bodyweight exercises that majorly activate the muscles of your biceps and back.

Bodyweight Inverted Chin Curls Exercise for Biceps
Chin up Exercise


Building a bigger and stronger back is crucial for maintaining long-term health. With so many muscles of the back to train including the most frequently ignored lower-back area, one needs to carefully select the most effective bodyweight exercises for the back. Keeping that in mind, here are the top choices:

1. Bodyweight Inverted Row / Seated Pull Up (Beginner)

The inverted row is one of the best upper body multi-joint bodyweight exercises that train all the muscles of the back. This exercise can be done at home in a similar setup as for an inverted chin curl (discussed above).

Using an overhand grip is how the inverted row engages the overall back muscles. Remember to slightly pause at the top while squeezing your back and slowly lower back down while controlling the weight of your body.

Bodyweight Inverted Row / Seated Pullup Exercise

2. Bodyweight Sliding Pulldown and Pull-Ups (Advanced)

Bodyweight sliding pulldown is an excellent at-home back exercise that needs a lot of support from your upper body to perform the movement necessary to do this exercise. Starting on the floor with your knees bent, you will need something like a towel to slide on and complete the back and forth repetitions.

The pull-up develops all upper body areas with incredible muscle activation of the back and increases the strength necessary for day-to-day pulling activities. Science has proven that all variations of the pull-up exercise are effective for developing the large number of muscles targeted during the pull-up exercise.

Bonus Tip: If you do not have a pull-up bar at home (most people don’t), you can still do the exercises with alternate versions of the originals. At home, one of the best workarounds I personally use is to lay a broomstick across two chairs to make a row bar for doing inverted rows for both chin-ups and pull-ups. You will still work the same muscles at the convenience of your home.

Bodyweight Sliding Pulldown / AthleanX
Pull Up Exercise

Corrective Exercises 

According to NASM, corrective exercises help address and fix the imbalances and faulty movement patterns that lead to issues with posture, balance, and total body coordination. Corrective exercises improve the overall quality of movement during workouts and in everyday life.

If you have lower back pain that refuses to go away, it’s high time you added a few corrective exercises in your fitness routine to make your weak muscles stronger. Because of how most of our lifestyles are sedentary, we all develop weakness in our lower back and hips. 

To ease lower back pain and make it go away, there are a few, simple corrective exercises we all can do every day and it takes no more than a minute to do it. What these lower back corrective exercises promise is the freedom from back pain and the strengthening of the muscles surrounding your lower back if done consistently every day.

And these exercises are –

1. Reverse Hyperextension

An exercise I’ve been doing daily for the past few years to overcome my back pain, reverse hyperextension is by far the best lower back exercise you can do. The movement pattern for reverse hyperextension is easy enough and can be done at any place you are whether it’s your home, a hotel or a gym.

As I have got rid of my back pain doing the reverse hyperextension exercise every day for just a minute or to be specific, two sets of twenty repetitions on the edge of a sofa, this simple exercise can do wonders for your back pain as well.

Just focus on the proper form which is squeezing your hips at the top of the movement and slowly lowering your legs down in a controlled fashion to get the most out of this wonderful lower back exercise.

Reverse Hyperextension on Swiss Ball
Reverse Hyperextension on a Bench

The specific home version of the hyperextension exercise I’m talking about is easily done on the edge of a couch or a bed where you lie face-down with your upper body supported and the up and down movement only happens in the lower half. This is effective enough to be done daily for two sets of slow and controlled repetitions to make your lower back stronger and reduce back pain.

2. Superman Exercise

The second-best lower back bodyweight exercise is called Superman. The superman exercise is beneficial in making your erector spinae, also called the lower back muscles stronger and better resistant to weakness and back pain from a poor sitting posture.

Many yoga programs also include the superman exercise in their classes because of its significant benefits for your spine that helps promote good posture and reduce the risk of injury.

Superman Exercise


Good core muscle strength is essential for daily life and all kinds of sports activities. There are many benefits of improving core stability and strength through resistance training and ab exercises

Among the vast number of ab exercises out there, a few among them target and train all areas of the abs most effectively. The best bodyweight ab exercises for a toned and stronger core are –

1. Bicycle Crunch and Reverse Crunch

The bicycle crunch has been named the best abdominal exercise in this comprehensive 2001 study done by the American Council on Exercise (ACE). This ab exercise works perfectly on both the rectus abdominis and the obliques which makes it super effective for developing your six-pack.

One of the supreme and most popular lower abs exercises out there, the reverse crunch targets your core with a bottom-up movement that is both challenging and effective for developing that lower portion of your six-pack which is the hardest to look shredded. 

Bicycle Crunch Exercise
Reverse Crunch Exercise

2. Planks (Standard and Modified) and Vertical Leg Crunch

The standard plank exercise is great for people new to ab training who aim to build endurance and strengthen their core. Planks should be a part of everyone’s ab training to help one build a stable foundation for strengthening your core. 

Standard planks that you can hold for up to a minute are only good up to a certain level for true beginners and beyond that provides no challenge or benefits to the core. So if you can easily hold a standard plank for sixty seconds, it’s time to move on to a modified plank, like the Marching Plank, Weighted Plank, Tuck Plank, or the Side Plank Lifts. Aim for maintaining proper form while doing a modified plank for a duration of 60 to 90 seconds.

Standard Plank and Modified Plank Ab Exercises
Vertical Leg Crunch Ab Exercise

Best Lower Body Bodyweight Exercises

A strong lower body establishes balance in your physique and deserves equal attention in your exercise and training plan for getting fit. 

Yes, it is possible to get bigger legs by choosing the right exercises to train with. And to do that using just your body weight, here are the most effective lower-body bodyweight exercises.

Quadriceps (Quads)

The squat is the king of all lower-body exercises and should form the foundation of your leg workouts. Squat’s effectiveness and importance for the lower body are the same as that of a push-up for the upper body. 

Just as the Barbell Squat is the single best most important leg and hip exercise you can do, a bodyweight squat gives the same benefits with lower resistance and intensity level. Bodyweight squats are easily done by people of all fitness levels as squat movement is pretty basic and straightforward. 

The main muscles worked during squats are the quadriceps which are the show muscles at the front of your legs. The technical term for these muscles on the front side is Anterior Chain muscles. 

1. Single-Leg Box Squat, Bodyweight Crossover Step Up and Reverse Lunge (Beginner)

The best bodyweight squat variations for developing lower-body strength and endurance in the anterior chain muscles are –

  • Single-leg box squats can be difficult to do at first if you have no experience with single-leg training. So as a complete beginner, I recommend you to start with single-leg squats against the wall for support in learning to balance your body unilaterally. As you get stronger and gain confidence in being able to balance your body weight on a single-leg, progress towards the single-leg box squat going halfway down just touching the box or the object under you, and then finishing the movement going straight up.
  • The bodyweight crossover step up has been proven to best target and maximally activate a number of hip and leg muscles. An easy to do, quad-dominant bodyweight exercise, the crossover step up is best done at home using a chair at a slow tempo, stepping up and down, side to side.
  • The reverse lunge is one of the great foundational bodyweight leg strengthening exercise for people who have knee issues. A reverse lunge helps make your quads stronger and also activates the muscles in the back of your legs making it a worthwhile addition to your bodyweight exercise routine. Proper balance and stability is key with both these exercises.
Alternating Single-Leg Box Squat Exercise
Bodyweight Crossover Step Up
Alternating Reverse Lunge Exercise

2. Bodyweight 1 ½ Squat (Advanced)

An effective way to increase muscular tension and promote muscle growth while increasing strength in the legs is to include Bodyweight 1 ½ Squat in your workout routine. This squat variation goes next level from the standard bodyweight squat in terms of the difficulty and benefits of this exercise.

Bodyweight 1 ½ Squat Exercise

Glutes and Hamstrings

The main muscles at the back of your legs are the glutes (hips), hamstrings, and calf. Also known as Posterior Chain muscles, the back of your lower body can be developed and made stronger using a few best bodyweight exercises as shown below.

The primary posterior chain muscles we will target using bodyweight exercises are your hip muscles and hamstrings. For your calves, it’s not necessary to do any direct exercises as the calf muscles already get trained indirectly with all lower-body movements.

The best bodyweight exercises for developing lower-body strength and endurance in the posterior chain muscles are –

1. Alternating Bodyweight Sprinter Lunge and Bulgarian Split Squat (Beginners)

According to Magnus Lygdback, EREPS-certified celebrity trainer to Gal Gadot and Mark Ruffalo, sprinter lunges target the entire muscle system that manages your core, like your glutes, quadriceps, hamstrings, calves, and intrinsic foot muscles. Your hips, knees, spine, ankles, and feet are getting worked, too. Drive the movement through your glutes and hamstrings while doing sprinter lunge and ensuring proper form by keeping your knees vertical to your toes.

For hypertrophy, there is no better bodyweight leg exercise than the Bulgarian Split Squat. This single-leg strength-building isolation exercise is most beneficial for building the quads, hamstrings, and glutes. Remember, balance is crucial while doing this exercise at home with one foot elevated on the sofa or bed.

Bodyweight Sprinter Lunge Exercise / FitnessAI
Bulgarian Split Squat Exercise

2. Glute Bridge and Elevated Hip Thrust / High Hip Bucks (Beginner)

Improve your glute/ hip strength and stabilize your lower back with the glute bridge exercise. A sedentary lifestyle is common with most people today. So having strong hips and hamstrings will help you prevent back pain and improve your performance in all major exercises by increasing the strength and power in your hip extension.

A bodyweight variation and progression of the classic hip thrust exercise, elevated hip thrust builds strength and size in your glutes and hamstrings with a greater range of motion. And as we already know that strong glutes mean a stable spine, improved posture, no back pain, and better exercise performance. To perform an elevated hip thrust, start with your feet elevated on a bench or your sofa at home, lift up your legs, squeeze your hips at the top, and slowly lower back down.

Glute Bridge Exercise
Elevated Hip Thrust /
Opex Fitness

3. Sliding Leg Curl (Advanced)

Sliding leg curls primarily focus on building strength in the hamstring muscles as they are the ones to carry the weight of your body during the movement pattern of this challenging exercise. To ensure proper form on the sliding leg curls, try to keep your torso angled straight without your hips making contact with the floor while squeezing your glutes and sliding your legs backward on a slick floor or a towel or wearing socks.

Sliding Leg Curl Exercise

Full Body Bodyweight Home Workout Routine

Workout Sequence: Workout 1 should be followed by Workout 2 on any two consecutive days of the week. For example, if you decide to do Workout 1 on Monday, you must do the exercises from Workout 2 for your next workout. To illustrate better, the table below shows the recommended 4-day bodyweight exercise training schedule for a week. The days are flexible to change as per whatever fits best to your schedule.

Days of the WeekWorkout Sequence
MondayWorkout 1
TuesdayWorkout 2
ThursdayWorkout 1
FridayWorkout 2
4 Days Weekly Bodyweight Workout Schedule

Times Per Week: Bodyweight exercises are low-impact and do not require much recovery, unlike weight training. To get the best results for keeping muscle and strength and staying active, try to do a full-body home workout for a minimum of 4 days to a maximum of 6 days a week. 

Depending on your personal preference, you can either choose to work out on alternate days (Monday, Wednesday, Friday, Sunday) or repeat workouts 1 & 2 three times on consecutive days (Monday to Saturday). 

Total Exercise Duration: Around 30 to 40 minutes for each full-body bodyweight home workout. 

Countdown time for Each Exercise: 1 minute

Rest Time Between Exercises: 1-2 minutes

Repetitions: Close to failure for all bodyweight exercises. And for corrective exercises, two sets of 10 repetitions in each workout (1&2).

Tip: The easiest way to keep track of exercise and rest times is to use a stopwatch on your phone for the entire duration of the workout.

The Step by Step Perfect Full Body Home Workout 

Full Body Workout Exercises at home, bodyweight only

Workout 1

Anterior Chain Lower-Body Exercises (Quads):

  1. Alternating Single-Leg Box Squat
  2. Bodyweight 1 ½ Squat
  3. Jump squats (Plyometrics)

Upper-Body Push Exercises: (Shoulders, Chest, and Triceps):

  1. Knee Power Pushaways or Pike Push Up or Handstand Push Ups
  2. Knee/Standard Push Ups or Chest Dips
  3. Knee Diamond Push Ups or Diamond Push Ups

Posterior Chain Lower-Body Exercises (Glutes and Hamstrings):

  1. Bodyweight Bulgarian Split Squat
  2. Alternating Sprinter Lunge
  3. Glute Bridge

Upper-Body Pull Exercises (Back and Biceps):

  1. Seated Pull Ups
  2. Sliding Pulldown
  3. Chin Up or Inverted Chin Curls 


  1. Bodyweight Leg Raise or Reverse Lunge
  2. Bicycle Crunch
  3. Plank (Standard or Modified)

Corrective Exercise:

  1. Reverse Hyperextension

Workout 2

Posterior Chain Lower-Body Exercises (Glutes and Hamstrings):

  1. Sliding Leg Curl
  2. Bulgarian Split Squat
  3. Elevated Hip Thrust

Upper-Body Push Exercises: (Shoulders, Chest, and Triceps):

  1. Decline Push Ups
  2. Pike Push Ups or Elevated Pike Push Ups
  3. Bodyweight Triceps Extension or Tricep Dips

Anterior Chain Lower-Body Exercises (Quads):

  1. Bodyweight Crossover Step-Up
  2. Bodyweight Alternating Reverse Lunge
  3. Split Squat Jump (Plyometrics)

Upper-Body Pull Exercises (Back and Biceps):

  1. Seated Chin-up 
  2. Bodyweight Inverted Row
  3. Pull Ups


  1. Reverse Crunch
  2. Vertical Leg Crunch
  3. Plank (Standard or Modified)

Corrective Exercise:

  1. Superman Exercise

Bottom Line

When your end goal is to preserve muscle and strength during a pandemic or gym closures or while traveling, your best choices are being consistent with bodyweight home workouts and watching your nutrition.

The effectiveness of this full-body bodyweight workout plan lies in your willingness and determination to take action. If you’re unable to visit the gym or without access to exercise equipment or dumbbells, know that’s no excuse for being sedentary and not doing any exercise whatsoever.

If you are an experienced weightlifter with muscle, you’ll relate to the fact that it takes years to build a strong and muscular physique but it doesn’t take the same amount of effort and time to maintain that physique. Of course, given that one’s doing a few significant things right. And those significant things are eating the right amount of calories and macros and staying active doing bodyweight exercises or other popular choices of your favorite cardio.

Focus on the things you can control so you’re only limited by your own inaction instead of external factors that are beyond your reach. So, whenever you’re feeling low and your willpower needs a boost, be at the top of your game with a quick bodyweight workout routine.

Key Points for keeping your muscle gains while staying home –

  • Keep your daily calorie intake at the maintenance level or in simple words, eat the same amount of food every day. Your maintenance calories are the same as your average Total Daily Energy Expenditure or TDEE.

  • Having the right balance of macronutrients (protein, carbs, fat) in your daily nutrition is vital for maintaining muscle mass. Eat in a macronutrient ratio of 30% Protein, 45% Carbohydrate, and 25% Fat. Calculate both calories and macros easily using/installing the MyFitnessPal app on your phone.

  • Do full-body bodyweight workouts four to six times a week. In addition to doing bodyweight exercises, feel free to add your favorite form of cardio routines like HIIT, running, walking, swimming, sports.

  • The more physically active you are over the course of days, weeks, or months away from weighted training and the gym, the easier and quicker it will be for you to gradually return to your normal workout routine when you plan to get back in the gym.

I hope and wish that the information I shared will be helpful to you in progressing in your fitness journey. If you enjoyed this post, please leave your experiences and comments below.

And finally, if you’d like to stay up to date with the Physiqueness blog, then please like us on Facebook, follow us on Twitter and Pinterest. Your kind gesture would be incredibly appreciated! Thanks for reading 🙂

*Video Source: Gfycat

When you buy something using a link on this page, we receive a commission. Thank you for supporting Physiqueness. Full Disclosure.

2 thoughts on “Full Body Workout Exercises At Home│Staying Fit With Just Your Bodyweight”

  1. Firstly I want to say what an awesome site and one I have now bookmarked.

    I am hoping you might offer help to the male over 50’s as I am currently struggling with weight gain and sore joints etc from many years of training the wrong way!

    Hoping to get some real help from this website as I start my CORRECT workout and diet moving forward.



    • Hi Mark,

      Thanks for your comment and bookmarking the website!

      It feels great to hear that the website was able to help you in some way. My number one intent in writing informational articles is to help solve people’s problems with health, nutrition & overall fitness which I feel is fulfilled if even a single person can benefit from them.

      In any form of exercise, especially weight training, proper form is vital. If you think that your sore joints are a result of improper training, I recommend you include a few stretching exercises daily to specifically target the sore joint. In addition to this, you can also start doing yoga once or twice a week.

      Also, since you are in your 50’s, you must take extra care with your exercises and using just your body weight to train your muscles with the proper form as shown in the exercise videos in the article. Please stop weight training (if you do) until you learn the proper exercise form or ask a certified trainer in your gym for assistance.

      To further help you, I will write a detailed article in the coming days about the best and healthy ways to lose weight naturally with easy-to-follow steps. I also have an article detailing nutrition and diet which you can read here: https://physiqueness.com/diet-

      I hope this helps!

      All the best,



Leave a Comment