At Home Body Weight Workout

You’re always on the go. Between work, school, grocery shopping, house cleaning, and possibly keeping up with kids, there never seems to be a right time to go to the gym. With this workout, you will be able to get a quality workout in without worring about any weights, mats, medicine balls, or gym rats. All you need is an open space and 30-45 minutes. This body weight workout will be sure to get your heart rate up, burn some calories, and not take too much time out of your busy schedule.

Body Squats
With feet shoulder width apart, perform a sitting motion with hands behind head. Be sure to keep back straight and do not let knees move forward past the toes. To minimize strain on the knees do not bend past a 90-degree angle at the knee. Complete 3 sets of 10 repetitions.


Glute Kickback
Beginning on hands and knees, place hands under shoulders. Begin the movement by kicking one leg back and up, keeping a 90-degree angle in the knee. Stop the movement when the thigh is parallel to the ground and return to the starting position and repeat with the other leg. Continue alternating legs until you are completed 10 repetitions on each leg. Complete 3 sets of 10 repetitions.


Begin with feet shoulder width apart. Step forward with right leg keeping back straight and chest out. Continue until there is a 90-degree bend in the forward knee and the back knee touches the ground. Do not let the forward knee move forward past the toes. Return to the starting position and complete 10 repetitions for each leg. Complete 3 sets of 10 repetitions.


Super-Set of Isometric Wiper/ Push-Up
Begin in the push-up position with the hands shoulder width apart. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. Reverse this motion to the opposite side in a smooth wiper like motion. Repeat these steps for a total of 10 repetitions, each side being 1 repetition. After one set of 10 immediately move into 1 set of 5 pushups. Rest for 30-45 seconds and complete 10 more Isometric Wipers immediately followed by 5 push-ups. Rest for 30-45 seconds and complete one more round of the super-set.


*If push-ups are too challenging perform with knees on the ground.

You can add intensity to any of these exercises by making more controlled explosive movements or by taking bigger steps or movements, such and taking a larger step with a lung or turning the lunge into a jumping lung. You can also minimize the rest time between exercises and sets to maintain an elevated heart rate.

By Kyle Knouse–Blog Bros.