Intense Body Weight Workout at Home

You can’t always stay at the beginner’s level when working out. You need to speed up and turn up the heat a little by the day. Everyday your stamina gets better and improves. Which is a very good opportunity for you to increase the time and intensity of your workout. Do not waste the potential and start utilizing it. By adding some intense exercises to the mix, you can burn more calories and reach your fitness goals much quicker.

At Home Body weight Workout

The workout routine should have some basic but essential exercises, like pushups and lunges, which should always remain a part of your routine. There is nothing more effective than basic and core exercises that help you achieve your goals better and faster.

Jump Rope

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. A jump rope is one of the simplest forms of cardio. You can either use it for warming up or adjust in between sets when you don’t want your heart rate to drop. With a jump rope, you can have many variations, e.g. exercise simply by jumping on both feet at the same time or alternatively jump on them time to time. You will be working on your shoulders, back, legs and arms all at the same time.

Just be careful while jumping as the rope is capable of tangling in your feet. Increase the speed gradually once you get the hang of it and are well practiced.



Vertical Leg Crunches

This is one of the hardest abs exercise that you might have attempted so far, if you do it properly and with the right amount of effort which is required off it. It will isolate the core muscle group and make it tougher on your abs. Soon enough your abs will start feeling the burn as you crunch them in squeeze them till your rib cage.

Vertical leg crunch | bodyweight workout


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.
  • Squeeze your ab muscles in as you lift your upper body.
  • Try to reach for your toes and bring your body back down.

Do at least 12 to 15 reps.

Bicycle Sit ups

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. Again, since this exercise is against gravity, you need to go back to stationery slowly. Remember, this is a core exercise which means you need to engage your abs and keep breathing in and out.

Bicycle Sit up | bodyweight workout


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

This exercise may sound fun but it isn’t. After doing it for about a minute you will know exactly why. It works out best for your legs and core muscles. Squeeze your abs in and don’t forget to breathe.


flutter kicks | bodyweight workout


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..

Feet-Elevated Push ups

This is a slightly modified version of a push up. It puts more strain on your chest, shoulders, arms and abs. Remember, higher the elevation of the flat bench, the higher the resistance of the exercise is. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest.

Elevated feet pushups | bodyweight workout


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 Push ups

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

dive bomber pushups | bodyweight workout


How to:

  • Take up the push up 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 need to perform your cool down routine. Keep a water bottle handy to keep yourself hydrated at all times during the workout.

The whole body weight workout should not take more than 40 minutes. So find the time and make sure that you have a comfortable mat to lie down and perform the necessary stretches.