How to Perform Workout at Home: Top exercises

How to Perform Top Bodyweight Exercises at Home

In our previous guide we have provided a complete  and using fancy gears. Body training is powerful tool if you want to stay fit and healthy.

Now we are going to provide you with how to perform these workouts at your home correctly. Here you will learn the correct form so that you can avoid mistakes and get maximum results.

Squats

1. To perform this work out you have to stand in such a way that your feet and shoulder are width apart and toes slightly pointed out.
2. Push your hips back as if sitting into a chair.
3. Lower your body until your thighs is parallel to the ground or you can lower down till you are comfortable.
4. Press through your heels to return to standing.
5. Repeat steadily for 30 seconds.
6. While performing this workout you must keep your chest lifted and back straight.
7. You can use wall or chair for support if you find difficulty in performing it.

Push-Ups

1. Now start in a plank position with hands and shoulder should be apart.
2. Then lower your body by bending your elbows, while keeping your body in a straight line.
3. You should stop just before your chest touches the floor.
4. Now push your back up to the starting position.
5. You need to continue for 30 seconds at a steady pace.
6. Don’t let your hips sag or pike.
7. If it is difficult for you to perform push-ups then you can do wall push-ups.

Jumping Jacks

1. Stand up with your feet together and arms at your sides.
2. Jump your feet out wide while raising your arms overhead.
3. Immediately jump your feet back together while bringing your arms back down.
4. Repeat quickly and smoothly for 30 seconds.
5. If you find yourself difficult at jumping than you can modify it as step out leg at a time in place of jump.

Mountain Climbers

1. In this workout you need to begin in a high plank position with shoulders over wrists.
2. Drive one knee toward your chest and then switch legs in a running motion.
3. While keeping your core tight alternate knees quickly.
4. You must keep your back flat and hips low.
5. Continue moving with keeping control and speed for 30 seconds.
6. You have to keep your hands firmly planted and move your legs quickly but with good form.
7. You can slow down or tap feet in place for a low-impact version.

Wall Push-Ups

1. In this workout you need to stand facing a wall, about an arm’s length away.
2. Now place your palms flat on the wall at shoulder height and shoulder should be width apart.
3. Step your feet back slightly to create a slight lean.
4. You must keep your body straight in a line from head to heels.
5. Now you must slowly bend your elbows to bring your chest toward the wall.
6. You must pause briefly when your face is close to the wall.
7. Push through your palms to return to the starting position.
8. Repeat for 10–15 times with controlled movement.

Glute Bridges

1. To perform Glute bridges lie on your back on a mat or soft surface.
2. Bend your knees and place your feet flat on the ground in such a way that hip are width apart.
3. Now keep your arms by your sides and palms facing down.
4. Keep your glutes and core tight.
5. Now push your heels to lift your hips toward the ceiling.
6. You have to hold the bridge at the top for 2–3 seconds.
7. After that slowly lower your hips down to the ground.
8. Repeat it for 12–15 times.

Body weight Squats

1. To perform this work out you have to stand in such a way that your feet and shoulder are width apart and toes slightly pointed out.
2. Push your hips back as if sitting into a chair.
3. Lower your body until your thighs is parallel to the ground or you can lower down till you are comfortable.
4. Press through your heels to return to standing.
5. Repeat steadily for 30 seconds.
6. While performing this workout you must keep your chest lifted and back straight.
7. You can use chair or wall for support if you find this workout difficult.
8. Repeat this movement for 12–15 reps while keeping a steady pace.

Arm Circles

1. Stand upright in such a position that your feet and hip are width apart.
2. Extend both of your arms straight out to the sides and they must be at your shoulder height.
3. Now move your arms in forward direction by making small circles.
4. After each circle gradually increase the size of the circles.
5. Continue making circles in forward direction for 15 seconds.
6. Now perform the same circles in opposite direction (backward direction) for 15 seconds.

7. Perform this workout while keeping your arms strong and core engaged throughout the movement.

Step-Ups on Stair

1. To perform this workout you need to stand in front of a staircase or a sturdy step.
2. Now place your right foot firmly on the first step.
3. Then push your right heel to lift your body up on first step.
4. Now bring your left foot up on the step to meet with right foot.
5. After that step down with the right foot followed by the left.
6. Repeat this workout for 30 seconds after that switch the leading leg with the other one.

Chair Squats

1. To perform chair squat stand in front of a sturdy chair with feet and shoulder should be width apart.
2. Keep your arms straight in front of you to maintain balance.
3. Now lower yourself slowly in such a way that if you’re about to sit.
4. Lightly touch the chair with your butt (don’t sit fully).
5. Push through your heels to return to standing.
6. Repeat for 10–15 reps or for 30 seconds.

Toe Taps

1. To perform this workout you have to stand in a way that you face a low step or sturdy surface.
2. Now just lightly tap the top of the step with your right toe.
3. After that switch feet and tap with your left toe but quickly.
4. Keep alternating feet in a rhythmic motion.
5. You can do it for 30 seconds.

Marching in Place

1. Simply stand tall and your arms relaxed at your sides.
2. Now lift your knee one at a time toward your chest.
3. At the same time swing opposite arms as you march.
4. Maintain a steady rhythm keep yourself engaged.
5. March in place for 1–2 minutes.

 Lunges (Forward/Side)

1. To perform lunges you have to stand tall such that your feet and hip are width apart.
2. Now move your right leg forward by lowering your hips until both knees are bent at about 90 degrees.
3. Ensure your front knee is directly above your ankle, and your back knee hovers just above the floor.
4. Push off your right foot and return to the starting position.
5. Repeat on the left leg with similar way.

Donkey Kicks: Glutes

1. For this workout you need to start with all fours on mat in such position in that your hands are under shoulders and you knees are under hips.
2. You must keep your core tight and back flat.
3. Now lift your right leg by keeping the knee bent at 90 degrees, and push your sole of foot towards the ceiling.
4. You need to squeeze your glutes at top without arching your lower back.
5. Now slowly bring your leg back to starting position and remember not to touch the ground.
6. Repeat this for 12-15 reps and then switch the leg.

Side-Lying Leg Raises: Inner and Outer Thighs

1. Lie on your side, extend your legs straight and stacked on top of each other.
2. Rest your head on your lower arm and place the top hand on the floor in front for support.
3. Now lift your upper leg as high as you can do comfortably and remember to keep your core tight.
4. When you reach at the top take a pause for a second and then lower your leg slowly without losing control.
5. Complete this for 12–15 reps and then switch sides.

Standing Oblique Crunches – Waist

1. Stand tall with feet and hip are width apart and hands placed behind your head.
2. Lift your right knee to the side while bringing your right elbow down to meet it.
3. Now return to your initial position.
4. Repeat the same on your left side by lifting the left knee and bringing the left elbow down.
5. Continue to alter sides for 30–60 seconds.
6. You must keep your focus on controlled movement and squeeze the waist during each crunch.

Plank (Forearm or Full)

1. To perform this workout start on elbows (forearm plank) or hands (full plank).
2. You must keep your body in a straight line from shoulders to heels.
3. Make sure that hips don’t sag while engaging your core.
4. Hold this position for 30–60 seconds while breathing evenly.

Burpees

1. Start standing, then squat down.
2. Place hands on the floor and jump feet back into plank.
3. Perform a push-up (optional)
4. Jump feet back toward hands.
5. Explode upward into a jump.
6. Land softly and repeat.

Bird-Dog

1. Begin on all fours (hands under shoulders, knees under hips).
2. Extend right arm and left leg simultaneously.
3. Hold for 2–3 seconds while keeping hips level.
4. Return to center and switch sides.
5. Move with control to avoid wobbling.

Wall Sits

1. To perform this workout you have to stand in such a way that your back is flat against a wall.
2. Now slide down until your knees are bent at 90 degrees.
3. Hold this position and keep your core tight.
4. Keep your feet flat and knees above ankles.
5. Hold for 30–60 seconds.

Combine Moves into a Circuit

You can choose 1-2 exercises daily for a balanced workout.  You can perform 10-15 reps of each workout and then rest for a minute for better results.

Why Form Matters in a Home Workout without Equipment

When you are doing workout at home you are using machines and dumbbells but still you can get hurt. So it is best to build control and exact form to prevent injuries and mishaps. It is very important to execute these workouts according to instructions to get best results.

How to Avoid Common Mistakes

There are some common mistakes which can effects your results so try to follow the following tips to get maximum results.

1. Always remember to do warm-up before any workout. After performing each set of workout let your body to cool down then go or next workout.
2. Don’t test your limits when performing workout. Always remember that when your body get tired don’t force your body to do more.
3. While performing any kind of workout your control matters most. You don’t need to perform workout at fast pace but perform with control.
4. Always remember to engage your core while doing any kind of workout.
5. You don’t need to hold your breath while doing workout. You have to breathe rhythmically to get less tired.