Basic home workout with own bodyweight

Below is an example of a full body workout at home. It’s just a template and you can create your own home gym workout routine by swapping exercises that target specific areas (i.e. chest, legs, back, shoulders). Do 10-20 repetitions of each exercise and don’t take any breaks in between. Try to avoid reaching complete muscle failure and instead, try to finish each exercise feeling you could have done at least 20% more.

• Lunges or air squats
• Glute bridges
• Calf raises
• Push-ups
• Pullups or Resistance band rows
• One-legged heel touch
• Resistance band triceps extensions
• Resistance band shoulder lateral raises
• Core rollout or V-Ups
• Side leg raises

Use your own bodyweight to target as many muscle groups as possible. Perform exercises slower to increase the load (or use stronger resistance bands) or increase the speed of execution to get a great HIIT workout at home. In fact, if you do it at a very fast tempo, it will make up for a great bodyweight CrossFit workout.