Intense At Home Bodyweight Workout

You may have read our recent post where we provided a detailed at home bodyweight workout for beginners. Now it’s time to turn up the heat a little bit.

That workout was good for initial wake up call for your body and if you have been performing that for a few weeks, you have to make your workouts more intense.

By adding some intense exercises to the mix, you can burn more calories in and reach your fitness goals much quicker.

At Home Bodyweight Workout

The old workout routine had some basic but essential exercises, like pushups and lunges, which should remain. You can add the following exercise to the routine and feel the burn;

Jump Rope

Jump rope | bodyweight workout

Jump rope is one of the most dynamic exercises. The best thing about it is that you can adjust the intensity by increasing or decreasing the speed.

You will require a jump rope for this.

You will working your shoulders, back, legs and arms. Jump rope is also a great cardio exercise.

How to:

  • Bend your legs slightly, hold the rope in your hands hold them to your sides.
  • Swing the rope over your head and keep your hands steady.
  • When the rope reaches your feet, jump only a few inches off the floor.
  • Repeat the motion for 1-2 minutes.
  • Increase the speed once you get the hang of it.

Vertical Leg Crunches

Vertical leg crunch | bodyweight workout

This is one of the hardest abs exercise that you have attempted so far.

It will isolate the core muscle group and make it tougher on your abs.

How to:

  • Lie down on a soft surface and make sure you are lying down straight.
  • Lift your legs straight up, with your feet towards the ceiling.
  • Raise your hands straight up and keep your upper body in place.
  • Tighten your ab muscles as you lift your upper body.
  • Try to reach for your toes and bring your body back down.
  • Do 12-15 reps.

Bicycle Sit ups

Bicycle Sit up | bodyweight workout

Get ready for an explosive ab and body exercise. This exercise is excellent for your core, upper body and hips, while slightly involving your arms as well.

How to:

  • Lie down and hold your hands behind your head, interlock your fingers.
  • Raise your legs about a foot off the ground.
  • Raise your upper body and twist left while bringing your left leg up bending at the knee.
  • Return to center and alternate to the other side.
  • Perform 5-10 reps.

Flutter Kicks

flutter kicks | bodyweight workout

This exercise may sound fun but it isn’t. After doing it for about a minute you will know exactly why.

It works out your legs and core muscles as well.

How to:

  • Lay down flat on the floor and keep your hands to your side, palms down.
  • Raise one leg about a foot off the floor.
  • Bring that leg back down but don’t touch the floor.
  • The other leg should be going up while the first leg comes down.
  • Keep your legs straight.
  • You are basically performing a walking motion while lying down.
  • Continue for 1-2 minutes.

Customized Lower Back Bends

This exercise strengthens your lower back, gluteus maximus and works the upper body as well.

How to:

  • You should lie down facing the floor.
  • Your hands should be slightly more than shoulder width apart and around your neck area.
  • Tighten your back muscles and raise your legs and upper body at the same time.
  • Get back to the original position.
  • Do 10-12 reps.

Feet-Elevated Pushups

Elevated feet pushups | bodyweight workout

This is a slightly modified version of a pushup. It puts more strain on your chest, shoulders, arms and abs.

How to:

  • Get in a normal pushup position.
  • Put your feet on a low chair or a box.
  • Bring your body down slowly putting your weight on your upper body.
  • Push yourself up to the starting position.
  • Do 10-15 reps.

Dive Bomber Pushups

dive bomber pushups | bodyweight workout

Dive bomber pushups is the toughest exercise on this list. The movement will use your shoulders, arms, back, abs, chest and neck muscles as well.

How to:

  • Take up the pushup position.
  • Move your feet and widen them and bring them forward towards your stomach.
  • Your butt should be raised towards the ceiling. This will be your starting position.
  • Bring your upper body down, putting the weight on your arms.
  • During the downward movement, drag your chest forward and raise your upper body.
  • Arch your back and press your legs to the mat.
  • Reverse the movement to get back into the starting position.
  • Do 10-12 reps.

After you are done with these exercises, you have to perform your cool down routine. Keep a water bottle handy to keep yourself hydrated during the workout.

The whole bodyweight workout should not take more than 40 minutes. So find the time and make sure that you have a comfortable mat to lie down on.