The Ultimate Home Workout for Each Fitness Level

At-home workouts that focus on body weight build strength and muscle mass, improve aerobic fitness, and manage body fat.

If the gym isn’t your thing or you’re short on time, you can clear out a space in any room and get exercising quickly.

Discover 30 body weight moves that can be scaled for beginner, intermediate, and advanced exercisers. Start where you feel ready and progress from there.

Beginner routine

Our 10 picks for beginner body weight exercises provide a full-body workout.

Complete 2 sets of 10 to 15 reps of each

Activate your core and posterior chain (backside of your body) with a bridge. This is a great exercise to use as a warm-up.

1. Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
2. Pushing… Show more

1. through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
2. Slowly return to the starting position and repeat.

Learn:No-equipment glute bridge circuit

2. Chair squat