Perfect Bodyweight Workout Routine for Home Training – 01

Hello, BurnFit Team here! 🙋‍♀️

Even the most dedicated fitness enthusiasts sometimes don’t feel like heading to the gym. Whether it’s due to extreme weather conditions or just a preference to stay indoors, the allure of home workouts becomes pretty strong.

(A quick tip: That’s why it’s essential to have a gym within easy reach of your daily routine.)

On days when the gym feels too far away or just too much effort, bodyweight exercises at home can still provide a solid workout. A quick search on YouTube can show you the impressive results you can achieve with bodyweight routines.

Of course, bodyweight exercises have their limitations, just as they have possibilities. Even if you add weight by wearing a backpack, it’s hard to match the resistance you’d experience in a gym setting. This limitation also caps the potential size of muscle growth.

However, if your goal is to maintain a healthy body or to ensure you don’t skip your workout routine on a day you can’t make it to the gym, bodyweight exercises are more than sufficient! The key is that you’ve moved your body and exercised!

Key Benefits and Points of Bodyweight Workouts

  • Cost-Effectiveness: Bodyweight exercises don’t require any additional equipment or facility costs. All you need is your body, and you can do it anywhere!
  • Full-Body Workout: Exercises like push-ups, squats, and planks are full-body workouts that develop multiple muscle groups simultaneously.
  • Improved Body Control: Bodyweight exercises greatly enhance balance and core strength, improving overall body coordination.
  • Reduced Risk of Injury: When performed with the correct posture, bodyweight exercises generally carry a lower risk of injury compared to heavy weightlifting (though proper form is always essential).
  • Progressive Intensity: Even with bodyweight exercises, it’s important to gradually increase the intensity or number of repetitions of your workout

Perfect Bodyweight Workout Routine for Home Training

Exercise nameSetsReps
Push up2~5 sets10 ~ 20 reps
Pull up2~5 sets10 ~ 20 reps
Pike Push up2~5 sets10 ~ 20 reps
Step-up2~5 sets10 ~ 20 reps
Lunge2~5 sets10 ~ 20 reps
Leg raise2~5 sets10 ~ 20 reps


Push Ups – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

The push-up primarily targets the chest muscles (pectorals), triceps, and shoulders (deltoids). It’s important to maintain a straight line from head to heels, engaging the core and glutes to provide stability. Lowering the body until the chest nearly touches the ground and then pushing back up through the palms ensures full engagement of the target muscles.

Pull up – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

This exercise primarily targets the upper back muscles, particularly the latissimus dorsi, as well as the biceps and forearms. The key is to start from a dead hang with arms fully extended, pull up until the chin is above the bar, and then lower back down with control. Keeping the core engaged helps to prevent swinging.

Pike Push up – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

Targeting the shoulders, particularly the anterior and medial deltoids, this variation of the push-up also engages the upper chest and triceps. It’s performed by forming an inverted V-shape with the body, with hips high and legs and arms straight. Lowering the head towards the ground and then pushing back up emphasizes shoulder involvement.

Step up – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

This exercise primarily targets the quadriceps, glutes, and hamstrings. Performing it involves stepping onto an elevated platform with one leg and lifting the body up, followed by stepping back down. It’s important to keep the chest up and use the leg on the platform to lift the body, rather than pushing off with the other leg.

Lunge – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

Lunges work the quadriceps, glutes, and hamstrings, with a secondary focus on the calves and core for stability. The exercise involves taking a step forward and lowering the body until both knees are bent at about 90 degrees, ensuring the front knee doesn’t go past the toes. Then, pushing back up to the starting position completes one rep.

Leg Raise – 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

This is primarily an abdominal exercise targeting the lower abs. It’s performed by lying on the back and lifting straight legs up towards the ceiling and then lowering them back down without touching the floor. Keeping the lower back pressed to the ground is crucial to avoid strain and ensure the abs are doing the work.


In conclusion, whether you’re a fitness aficionado or someone just starting out, bodyweight exercises offer a practical and effective way to stay fit and healthy, especially on days when the gym isn’t an option. The routines we’ve shared, from push-ups to leg raises, cater to various muscle groups and can be adjusted to your fitness level.

Remember, the most important aspect of any workout is consistency and proper form. So, even if it’s just a few sets of bodyweight exercises at home, you’re taking a significant step towards maintaining your health and fitness. Keep challenging yourself, stay motivated, and embrace the journey to a healthier you with BurnFit. Here’s to achieving your fitness goals, no matter where you are! 🌟💪🏼🏠

BurnFit is alway here for you💪👏

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

This will close in 20 seconds