Perfect Bodyweight Workout Routine for Home Training – 02

Hello, BurnFit Team here! 🙋‍♀️

Today, we’re excited to bring you Part 2 of our simple home workout routines, a continuation of our last session designed for those times when the gym just isn’t an option.

If you missed our first installment of bodyweight workouts and want to check it out, click here to view it.

As we mentioned before, you can indeed sculpt a fantastic physique with bodyweight exercises alone. Some even believe that bodies shaped by bodyweight routines are the most beautiful! Beauty standards may be subjective, but the effectiveness of these exercises is not.

If you find bodyweight workouts enjoyable, there’s a wealth of excellent resources available on YouTube and various websites, including our BurnFit app, of course!

Keep your workouts diverse and engaging by trying different bodyweight exercises!

Now, let’s dive into today’s routine of exercises that can be performed solely with your bodyweight!

Key Benefits and Points of Bodyweight Workouts

  • Cost-Effectiveness: Bodyweight exercises require no 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
Archer Push up2~5 sets10 ~ 20 reps
Inverted Row2~5 sets10 ~ 20 reps
Dips2~5 sets10 ~ 20 reps
RKC Plank2~5 sets10 ~ 20 reps
Lunge2~5 sets10 ~ 20 reps
Jump Squat2~5 sets10 ~ 20 reps


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

This variation of the traditional push-up targets the chest, shoulders, and triceps, with an emphasis on one side of the body at a time. It mimics the action of drawing a bow (hence the name ‘Archer’). As you lower your body, one arm extends out to the side, while the other arm bends like in a regular push-up. This exercise requires and also builds significant upper body strength and stability, engaging the core for balance.

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

The inverted row primarily targets the muscles in the back, including the latissimus dorsi, rhomboids, and traps. It also works the biceps and core. Performed by pulling the body upwards towards a bar or handles while lying underneath them, it’s crucial to keep the body straight and core engaged throughout the movement. This exercise is excellent for improving overall back strength and posture.

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

Dips primarily target the triceps, but they also work the chest and anterior deltoids (front shoulders). They are performed by lowering the body between parallel bars or rings, then pushing back up. Keeping the elbows close to the body focuses more on the triceps, while leaning forward can engage the chest more. It’s important to maintain control throughout the movement to avoid shoulder strain.

RKC Plank- 2 ~ 5 Sets of 10 ~ 20 Reps Based on Fitness Level

The RKC Plank is a more intense version of the traditional plank. It targets the entire core, including the rectus abdominis, obliques, and lower back muscles, as well as the glutes and quads. In this variation, you actively tense all muscles, making your body a rigid ‘board’, and maintain the position. The key is to create tension throughout the body, which makes this plank variation more challenging and effective.

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.

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

This dynamic exercise combines a traditional squat with an explosive jump. It primarily targets the quadriceps, glutes, and hamstrings, along with engaging the calves and core muscles. Starting in a regular squat position, you lower your body and then explosively jump upwards, landing back in the squat position. This exercise is not only great for building strength but also for improving power and cardiovascular fitness.



As we wrap up today’s session, remember that the beauty of bodyweight exercises lies in their simplicity and effectiveness. Whether you’re working through archer push-ups to strengthen your upper body, engaging in inverted rows for a robust back, or powering through jump squats for explosive leg strength, each exercise offers a unique set of benefits that contribute to a well-rounded fitness regimen.

By incorporating these routines into your home workouts, you not only save on gym costs but also enjoy the convenience and comfort of training in your own space. Keep challenging yourself with varying repetitions and sets based on your fitness level, and remember, consistency is key. With each rep and set, you’re one step closer to achieving your health and fitness goals.

Stay motivated, stay committed, and let the BurnFit team be your guide on this journey to a stronger, healthier you. Until next time, keep pushing, stay fit, and embrace the empowering journey of bodyweight training! 💪🏼🏠🌟

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)

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