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The Best Bodyweight Workout For Fitness At Home

So you’re spending your days hoping for a fitness miracle that will have you toned up without leaving the house? Don’t worry, GOFA has you covered. Home workouts are the future of fitness, and you don’t even need any fancy equipment. All you need is your body weight and maybe some water bottles if you want to add a little bit of resistance.

Still not convinced that bodyweight training will help you reach your wellness goals? Don’t worry – we’ve got that covered too. Take a look at why you should give bodyweight training a shot and all of the benefits that it has to offer.

Increased mobility and stability

Mobility and stability are both essential parts of the way that we move, but there are actually so many exercises that can end up limiting our mobility, one of which is weightlifting. Bodyweight training, on the other hand, can help to increase our mobility and challenge our bodies’ stabilizers by using complete movements. This can go a long way in helping us prepare ourselves for all manner of movement, which will inevitably lead to better results.


One of the biggest advantages of bodyweight training is the fact that it can be modified according to whatever fitness level you’re on. It doesn’t matter if you’re starting from scratch and learning how to do just one push-up or if you’re a seasoned athlete looking for a bit of a challenge, bodyweight training can provide you with whatever level of training you need. Likewise, intensifying or progressing bodyweight training is simple and straightforward, giving you the edge you need to keep pushing yourself.


In this day and age, we’re all short on time. No matter how hard we try to stick to a schedule or how much we plan in advance, there always seems to be something else to do or somewhere else to be. Bodyweight workouts are quick and effective and require very little equipment if any. You can fit in a bodyweight workout whenever you have the time, wherever you are.

Ready to get your next bodyweight workout started? Take a look at this carefully curated. GOFA home workout to help you up your fitness game. Be sure to warm up properly before you start, then repeat the workout three or four times for the ultimate high-intensity bodyweight workout.

Squat It Out

Squats are one of the most powerful bodyweight moves as they burn a ton of calories and strengthen your lower body.

  1. Begin standing with your feet shoulder-width apart.
  2. Pretend you’re sitting back in a chair and bend your knees and hips.
  3. Stay bending until the top part of your legs is parallel to the floor. Be sure to keep your knees in line with your toes and your chest up.
  4. Press into your hees, squeeze the butt, and return to a standing position.
  5. If you’re feeling superhuman, add a squat jump into the mix by using your arms to propel yourself up off the floor after each rep.
  6. Do as many of these as you can in 40 seconds.

Burpees (we’re sorry!)

In news that absolutely no one wants to hear: burpees are really good for you. Here’s how to do them safely and effectively:

  1. Stand with your feet shoulder-width apart.
  2. Keep your chest up as you bend at the hips and knees, bringing your hands to the floor.
  3. Step or jump your feet back, moving your body into a plank position – make sure that your hips are in line with your spine.
  4. Reverse the motion and step or jump your feet towards your hands, keeping your feet shoulder-width apart.
  5. Jump or stand up, reaching your hands into the air before jumping back into starting position.
  6. Repeat this process as many times as you can in 40 seconds.

Alternating Lunges

This one’s the perfect exercise to help you catch your breath after all those burpees!

  1. Stand up tall with your feet together.
  2. Keep your body upright, put your hands on your hips (like your mom used to do when you wouldn’t pick up your toys), and step your right foot forward. As you do this, bend your front knee and drop your back knee to 90 degrees.
  3. Keep your chest up, and your eyes focused forward.
  4. Return to your starting position.
  5. Do it all again, this time with the left leg leading.
  6. Keep going, alternating legs for 40 seconds.

Jumping Jacks 

Feel like a kid again and target your major muscle groups with a few jumping jacks.

  1. Start standing upright, and then jump your feet out to just past shoulder-width. Bring your hands up at the same time, creating a star shape with your body.
  2. Return to your starting position by jumping your feet back to the center.
  3. Repeat this all for 40 seconds.


P-P-Push it! An oldie but a goodie, push-ups are excellent for building strength in your upper body.

  1. Get into a high plank position with your knees on the floor. Keep your arms out in front of you with your hands underneath your chest, just slightly wider than shoulder-width (you can also come up onto your toes and lift your knees off the floor if you want to add some spice and feel the burn).
  2. Keep your back straight and your abdominals tucked in strong while you lower your upper body towards the floor with your elbows bent to 90 degrees.
  3. With your eyes focused forward, push your hands into the floor as you return to your starting position.
  4. Try to keep your stomach muscles braced the entire time – this will help your body stay in a straight, neutral position.
  5. Repeat for the next 40 seconds – you’ve got this!

Mountain Climbers

We promise you’ll feel on top of the world after these!

  1. Get down onto your mat in a high plank position with your toes on the floor and your hands under your chest.
  2. Keep your back straight and your abdominals braced as you bring your right knee up to your chest.
  3. Send your right leg back to the base position, then bring your left knee up to your chest.
  4. Alternate between your right and left legs for the next 40 seconds.

Glute Bridges

Sure, you may look a little funny doing them, but glute bridges are great not just for building your glutes but also for helping to alleviate back and knee pain.

  1. Begin by lying on your back with your knees bent and hands by your sides.
  2. Raise your hips up towards the ceiling and squeeze your butt at the same time.
  3. Gently lower your hips and butt back to your starting position.
  4. Continue with your glute and hip thrusts for 40 seconds.

Ab Bicycles

Let’s cycle right through to the end of this workout and work those abs.

  1. Lay down on your back and bring your knees and feet up to a tabletop position.
  2. Gently place your hands behind your head and keep your elbows open wide.
  3. Lift your head and shoulders up off the floor.
  4. Rotating your torso, reach your left elbow towards your right knee and bring the opposite knee towards your chest.
  5. Return to your starting position and switch sides, then bring your right elbow up towards your left knee. Rotate your torso as you move into a crunch.
  6. For the next 40 seconds, continue to alternate between your two sides.

GOFA can help enhance your home workouts with our wide range of on-demand fitness classes and running sessions.  

Try one of our bodyweight workouts such as Wake Up HIIT, Total Body Tabata, or Bodyweight Fire Up. Download Now!

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