30 Moves to Make the Most of Your At-Home Workout

 Beginner routine

Our 10 picks for beginner bodyweight exercises will provide a full-body workout.

Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move.

This circuit should take about 15 to 20 minutes — a great beginner routine.

Bridge

Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.

Directions:

Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.

Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.

Slowly return to the starting position and repeat.

Chai

r squat

Squats can help strengthen your legs and core, which could make everyday movements easier. Starting with a chair underneath will help you master proper form.

Directions:

Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.

Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.

Push up through your heels and return to the starting position.

Knee pushup

A beginner-style pushup, this move will help you build strength before attempting a standard pushup.

Directions:

Get into a high plank position from your knees.

Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.

Push back up to start.

Stationary lunge

A beginner-style pushup, this move will help you build strength before attempting a standard pushup.

Directions:

Get into a high plank position from your knees.

Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.

Push back up to start.

Stationary lunge

Hit your quads, hamstrings, and glutes with a stationary lunge.

Directions:

Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.

Bend your knees and lunge, stopping when your right thigh is parallel to the ground.

Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.

Plank to Downward Dog

This move will test your upper body, especially your shoulders.

Directions:

Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.

Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.

Hold here for a second, then return to the plank. Repeat.

Straight-leg donkey kick