Build Muscle From Home With This Bodyweight Workout

This any time, any place home bodyweight workout – split into three blocks of three exercises – will rev your metabolism and build lean, full-body muscle.

How to do this home bodyweight workout:

Set yourself a 7-minute time cap for each block. Proceed through each set of exercises in a block in order, so for Block 1 you’re going to do 1a, 1b and 1c, then go back to 1a and keep going until your time runs out.

Complete 6 reps for the first exercise in each block, 12 reps for the second and 18 for the third.

After each 7-minute round, rest for 3 minutes, then move on to the next block and repeat the process.

Home Bodyweight Workout: Block 1

1a. Clapping Press-Up

Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae
Reps: 6

Assume a press-up position, with your hands slightly wider than your shoulders.
Keeping your form, lower your torso until your chest lightly touches the floor, then drive up as forcefully as you can.
If you can manage, clap your hands together, then immediately go into the next rep the moment your hands hit the floor.

1b. Burpee

Muscles worked: quads, glutes, hamstrings, core, chest, triceps, pecs, calves
Reps: 12

Bend your knees and place your palms flat on the floor about shoulder-width apart.
Keeping your feet together, thrust them out then back in again.
From that crouched position, point your fingers to your temples with your elbows wide and drive yourself up through your legs and into the air.
Bend your knees as you land and go straight into the next rep.

1c. V-Up

Muscles worked: obliques, rectus abdominis, quadratus lumborum
Reps: 18
Sets: as many as possible in 7 mins
Rest: 3 mins, then move onto 2a

Lie face up and completely flat, with your legs straight and your arms extended straight overhead along the floor.
Keeping your arms close to your ears, contract your abs to press your lower back into the ground.
Point your toes, squeeze your thighs together, squeeze your glutes and simultaneously lift your legs and upper back off the ground.
Reach your hands forward towards your feet, so that your body forms a ‘V’ shape.
Keep your core engaged as you slowly return to the start position.

Home Bodyweight Workout: Block 2

2a. Spiderman Press-Up

Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae, quads
Reps: 6

From a press-up position with your feet shoulder-width apart, begin to lower yourself to the ground, while simultaneously bringing one knee up and out to the side.
Keeping tension throughout, try to connect your knee with your elbow at the bottom of the press-up.
Return that leg as you drive yourself back up to the start position.
That’s one rep. Now go again with the other leg.

2b. 180 Jump Squats

Muscles worked: quads, hamstrings, glutes, calves
Reps: 12

Begin in a squat position, keeping your chest up and your feet flat on the ground.
Using your arms for momentum, drive up into the air and quickly turn your torso 180 degrees to face the other direction.
Land through soft knees and go immediately into another rep.

2c. W Crunch

Muscles worked: obliques, rectus abdominis, quadratus lumborum
Reps: 18
Sets: as many as possible in 7 mins
Rest: 3 mins, then move straight onto 3a

Sit up straight with your legs bent and feet flat on the floor. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back in alignment, and balance on your coccyx.
Reach your arms straight out in front of you, parallel to the floor (palms down). If you feel that you need some extra support, place your hands on the floor, underneath your hips.
Hold here for a moment, then straighten out your legs, while also lowering your upper body. Both your shoulder blades and legs should hover a couple of inches off the floor.
Hold for a moment, then lift your legs and torso back to the start position. That’s 1 rep.

Home Bodyweight Workout: Block 3

3a. Hindu Press-Up