Today I'm sharing a quick 24 minute bodyweight workout. It's perfect for days when you don't have time to go to the gym and have to workout with a limited amount of equipment at home.
Pushups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Crunches // Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Jumping jacks // Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.
Triceps dips // Using a chair, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.
Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
High knees// Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Supermans // Lie flat on the floor face down with your arms outstretched and above your head. Simultaneously lift your arms, chest, and legs off the floor and hold for two seconds. Slowly lower your arms and legs back to the floor with control.
Sumo squats // Similar to body weight squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.
Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
Butt kicks // Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.
Looking for more workout ideas? Check out my Workout page for more!
What's your favorite bodyweight exercise?
As always, remember to check with your doctor before beginning an new workout routine. Honor your body and modify as need.
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.