How to Create an Effective Home Workout to Build Muscles Without Equipment


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This period of lockdown and self quarantine has forced people to take a back seat and reflect on their lives. While some people see this as an opportunity to learn and grow, others have taken this chance to take a break from their stressful lives and spend time with their loved ones.

No matter what people have chosen to do, exercise has become a priority for almost everyone. Be it aesthetic goals, or a mere source of recreation and physical activity, people are adding exercising to their schedule for numerous reasons. With the lack of gym equipment, significance of bodyweight workouts have increased leaps and bounds. Yet, these workouts are considered to be ineffective for most people because it’s difficult to add additional weight, hence people get no gains.

In this article you will learn how not to lose and even gain your muscles without additional weights at home. For this, you need to know what are the best primary body movements to use to create an effective workout plan that will meet your needs.

Bodyweight Exercises by Movements

Girl is exercising at home in front of the laptop. Girl is doing home bodyweight workout

1. Squat

  • Single Leg Squats
  • Tempo Squats
  • Isometric Hold Squats Lunges
  • Reverse Lunges

2. Hinge

  • Good Morning
  • All Bridges
  • Hip Thrusts

3. Pull

  • Inverted Rows
  • Pull ups
  • Water Rowing 

4. Push

  • Pushups
  • Isometric Push up hold
  • Tempo Push ups
  • Overhead Press Pike push ups
  • Overhead Press (with water bottles)

It’s important to note that if you are a beginner, create your workout plan considering functional movements rather than muscle groups.

Exercises by Muscle Groups

a fit and strong guy in yellow undershirt is doing bodyweight workout on the floor

1. Chest and Triceps

  • Push ups
  • Diamond Pushups
  • Wide Stance Pushups
  • Decline pushups
  • Incline Pushups

2. Back and Biceps

  • Band rows ( resistance bands)
  • Pull ups
  • Inverted Rows
  • Dumbbell Rows
  • Barbell rows

3. Shoulder

  • Dumbbell Overhead Press (use bottles if dumbbells aren’t available)
  • Lateral Raises
  • Front Raises
  • Pike Pushups

4. Quadriceps, Glutes and Hamstrings

  • Squats
  • Lunges
  • Bridges
  • Deadlifts
  • Hip thrusts

5. Calves

All kind Calf Raises 

This list will help you to create a smart workout plan by combining different exercises so you can target every muscle group. 

Author bio:

Prateek Mani Tripathi. Reach him at