30 Moves to Make the Most of Your At-Home Workout

You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistanIf the idea of a home workout makes you yawn, think agWhen executed correctly, using just your body weight can give you a run for your moneSo, whether the gym isn’t your thing or you’re short on time, clear out a space in the living room and prepare to sweaThe 30 bodyweight moves we’ve detailed below can be scaled for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.

Beginner routiOur 10 picks for beginner bodyweight exercises will provide a full-body workouComplete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each moveThis circuit should take about 15-20 minutes — a great beginner routineBridActivate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmuDirectLie on your back with your knees bent, feet flat on floor, and your arms extended by your sidPushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully squeezing your glutes at the toSlowly return to the starting position and repeaChair squSquat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.

DirectionStand in front of the chair with your feet shoulder-width apart, toes pointed slightly oHinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of yPush up through your heels and return to the starting positioKnee pushA beginner-style pushup, this move will help you build strength before attempting a standarDirectionsGet into a high plank position from your kneMaintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle. Push back up to starStationary lunHit your quads, hamstrings, and glutes with a stationary lunge.

DirectionsSplit your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toBend knees and lunge, stopping when your right thigh is parallel to the grouPush up through your right foot to return to the starting position. Repeat for desired numbreps, then switch legPlank to Downward DThis move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workouDirectiGet into a high plank position, with your hands stacked underneath your shoulders and your feet close togethKeeping your core engaged and your hands astationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feeHold here for a second, then return to the plank. RepeStraight-leg donkey kiBuild those glutes with donkey kicksDirectionGet on all fours, with

your hands aligned with your shoulders and your knees aligned with your hiKeeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straigYour foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the toReturn to the starting position. Repeat for the desired number of reps. Repeat on the other Bird DA full-body move that requires balance and stability, the Bird Dog pose is easily scalable to your ability level. Start with this version if you’beginneDirectionGet on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hiKeeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconReturn to the start position. Repeat with your right arm and left l