1. Jumping Jacks - Full Body Warmup
How to perform:
- Stand with feet together, arms at sides
- Jump while spreading legs shoulder-width apart
- Raise arms above head simultaneously
- Return to starting position and repeat
2. High Knees - Cardio Powerhouse
How to perform:
- Stand straight with feet hip-width apart
- Run in place, bringing knees to waist level
- Pump arms naturally as you run
- Maintain fast, steady pace for 30-60 seconds
3. Push-Ups - Upper Body Strength
How to perform:
- Start in plank position, hands shoulder-width apart
- Lower body until chest nearly touches floor
- Keep body straight from head to heels
- Push back up to starting position
4. Mountain Climbers - Core & Cardio
How to perform:
- Begin in push-up position
- Bring right knee toward chest, then quickly switch
- Maintain running motion while keeping core tight
- Keep hips down and body straight
5. Squats - Lower Body Foundation
How to perform:
- Stand with feet shoulder-width apart
- Lower hips as if sitting in invisible chair
- Keep chest up and back straight
- Go as low as comfortable, then push through heels to stand
6. Plank - Core Stability
How to perform:
- Lie face down with forearms on floor
- Lift body off ground, supporting weight on forearms and toes
- Keep body perfectly straight from head to heels
- Engage core muscles and hold position
7. Burpees - Full Body Challenge
How to perform:
- Start standing with feet shoulder-width apart
- Drop into squat position with hands on floor
- Kick feet back into push-up position
- Perform one push-up, then return feet to squat position
- Explosively jump up with arms overhead
8. Lunges - Leg Strength & Balance
How to perform:
- Stand straight with feet together
- Step forward with right leg, lowering hips
- Bend both knees to 90-degree angles
- Keep front knee above ankle, back knee hovering above floor
- Push back to starting position and alternate legs
9. Bicycle Crunches - Ab Definition
How to perform:
- Lie on back with hands behind head
- Bring knees toward chest, lifting shoulder blades off ground
- Touch right elbow to left knee while extending right leg
- Alternate sides in smooth pedaling motion
- Keep lower back pressed into floor
10. Jump Squats - Power Development
How to perform:
- Begin with regular squat movement
- Instead of rising slowly, explode upward into jump
- Land softly with knees slightly bent
- Immediately descend into next squat
- Maintain controlled, powerful movements
Complete Workout Plans
Beginner Plan (20 minutes)
- Jumping Jacks: 30 seconds
- Squats: 45 seconds
- Push-Ups: 30 seconds
- Plank: 30 seconds
- Rest: 60 seconds
- Repeat 3 rounds
Intermediate Plan (30 minutes)
- High Knees: 45 seconds
- Lunges: 45 seconds each side
- Mountain Climbers: 45 seconds
- Bicycle Crunches: 45 seconds
- Rest: 45 seconds
- Repeat 4 rounds
Advanced Plan (40 minutes)
- Burpees: 45 seconds
- Jump Squats: 45 seconds
- Push-Ups: 45 seconds
- Plank: 60 seconds
- Rest: 30 seconds
- Repeat 5 rounds
Start your home fitness journey today with these effective bodyweight exercises!