Try these at home body weight workouts to lose weight, build strength, and get fit without needing a gym. Body-weight workouts are perfect when you are traveling, stuck at home, or do not have access to workout equipment.

Simple body-weight exercises at home can be arranged into an effective workout circuit that builds strength, burns fat, and challenges your entire body. These workouts are especially useful for women because they can combine compound moves, isometric holds, plyometric drills, and cardio-style conditioning in one simple routine.

A body-weight workout at home can still be effective when it is performed with good form, enough intensity, and very little rest. Her Daily Fitactions focuses on practical home workouts for women, and this no-equipment routine fits perfectly into that approach.

TODAY’S HOME BODY WEIGHT  WORKOUT COMBINES:

1. BODY WEIGHT LEG EXERCISES
2. UPPER BODY WEIGHT EXERCISES
3. BODY WEIGHT CARDIO EXERCISES
4. BODY WEIGHT PLYOMETRIC EXERCISES

Each body weight exercise compliments the exercise before and after to give you a great BODY WEIGHT WORKOUT CIRCUIT

READY TO START YOUR BODY WEIGHT WORKOUT? 

i suggest following along and then repeating the entire workout and/or power walk or jog 3 to 5 miles.

Do You Need ANOTHER Body Weight Workout? 

 Sometimes you don’t have access to workout equipment and you need Bodyweight Exercises to get a bodyweight workout that works!

So, I’ve designed another BodyWeight Workout for Legs that is created with 7 body weight exercises that you can do anywhere!

Bodyweight workouts combined with weight workouts are a great way to get tone, lose weight and increase your gains at the gym.  Hence, gym workouts aren’t the only way to get fit.  You can increase your endurance, fitness and cardiovascular healthy by performing circuit training at a higher rate of completing each and every  exercise without rest.

The key? Use 2 to 3 bodyweight exercises that target one area to fatigue and actively rest with an exercise that does’t use those muscles (cardio or another body part exercise).

Example of a Body Weight Workout Plan:  Target Triceps…

You could pic two bodyweight exercises for the triceps and choose another exercise to rest your triceps.

Tricep Bench (dips) 20 to 30 repetitions followed by Triangle Push Ups (feet or hands) 10 to 20 Repetitions followed by an active rest exercise such as Jump Rope for 1 minute or Sit Ups for 1 minute.  You would repeat all the exercises for 3 to 5 rounds before moving onto the next circuit that targets triceps or biceps.

EAT HEALTHY TO LOOK AND FEEL HEALTHY.

CLICK HERE TO START YOUR BLUE APRON FOOD PLAN

HERE IS YOUR BODY WEIGHT FOR LEGS USING ONLY 7 BODY WEIGHT EXERCISES:

Watch video for viewing correct leg exercises.  See below video for bodyweight workout plan at own risk!

** NOTE: THIS IS FOR INFORMATION PURPOSES ONLY AND NOT AN INDIVIDUALIZED WORKOUT PLAN **

HOW TO PERFORM THIS HOME WORKOUT ( PERFORM AT OWN RISK!)

BEGINNER LEVEL: PERFORM ONLY ONCE!  ADVANCED LEVEL: PERFORM 3 TO 5 ROUNDS

1. AIR SQUAT 25 TO 50 REPETITIONS
2. PULSE SQUATS 25 TO 50 REPETITIONS
3. IN TO OUT SQUAT JUMPS 25 TO 50 REPETITIONS
4. JUMP ROPE 1 MINUTE
5. LUNGE PULSES 25 TO 50 REPETITIONS EACH LEG
6. SKATE 25 TO 50 PUSHES EACH LEG
7. MOUNTAIN CLIMBERS 1 MIN
8. BRIDGES 25 TO 50 REPETITIONS
9. STAND UPS 25 TO 50 REPETITIONS PER LEG
10. SIT UPS WITH TWIST OR BICYCLE 1 MIN

GOOD JOB! ADVANCED WILL REPEAT EXERCISES 1 TO 10 FOR ANOTHER 3 TO 5 ROUNDS!

HERE ARE SOME OF THE BEST BODY WEIGHT EXERCISES FOR LEGS:

AIR SQUATS: start with heels hip distance apart, toes slightly pointed out.  As you start to squat, drive your hips back and shoulders forward.  Drop down till bum is at knee level or slightly lower and then stand up tall while driving tips forward to repeat.  Make sure heels never come off the ground and your pressure is driving through the heels!

PLIE SQUAT PULSES: start with feet wider than hip distance and turn toes out to place yourself in a plie’ position.  Now squat down with shoulders up and back posture tall.  Drive all weight down towards floor and squat till 3/4 down to knee height, Stand up 2-3 inches and stop.  Now repeat squat 25 to 50 reps placing all emphasis on your inner thighs and heels.  Place palms of hands on top of thighs to place pressure for more resistance.

Hope this body weight workout for legs helps you get fit!  Please comment once you’ve tried it at own risk and thanks in advance for sharing with your friends!

MORE HOME WORKOUTS AND BODY WEIGHT WORKOUTS FOR HOME:

• LEG WORKOUT
• 4 EXERCISE LEG WORKOUT
• GOOD BYE FLABBY ARMS

• For another no-equipment fat-burning option, link to 11 Body Weight Exercises to Burn Fat Anywhere.

   

• For a related lower-body workout, link to 4 Exercise Leg Routine For Home l Can You Do It?.

   

• For another challenging home workout roundup, link to 4 Challenging Home Workouts l Home Workouts for Women.

BODY WEIGHT WORKOUTS:

• BODY WEIGHT WORKOUT FOR LEGS
• 11 BODY WEIGHT EXERCISE WORKOUT TO BURN FAT

FAQs

Can I do body-weight workouts at home?
Yes, these workouts are designed for home use with no equipment needed.

Is a body-weight workout good for beginners?
Absolutely! You can adjust reps and sets to fit your level.

Can I build muscle with body-weight exercises?
Yes, using compound and isometric moves builds strength and tone.

How long should a full body body-weight workout be?
A 20–30 minute session is enough for great results.

What if I have no equipment?
No problem — this is a no equipment home workout that works your whole body.