How to Exercise at Home with Bodyweights and Resistance Bands

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If you want to stay fit and healthy, but you don't have access to a gym or any equipment, don't worry. You can still get a great workout at home with just your bodyweight and some resistance bands. Resistance bands are cheap, portable, and versatile tools. They can add challenge and variety to your exercises. Here are step-by-step instructions for exercising at home using bodyweights and resistance bands.

Warm-up

Before you start any exercise, warm up your muscles and joints. This prevents injuries and improves your performance. You can do a simple warm-up routine that includes some dynamic stretches, such as:

  • Neck rolls: Tilt your head to one side and slowly roll it in a circle, then switch directions.
  • Shoulder circles: Lift your shoulders to your ears and roll them back and down, then reverse.
  • Arm swings: Swing your arms across your chest and then open them wide, then switch sides.
  • Torso twists: Stand with your feet shoulder-width apart. Twist your upper body from side to side. Keep your hips stable.
  • Hip circles: Place your hands on your hips and rotate them in a circle, then switch directions.
  • Leg swings: Stand on one leg and swing the other leg forward and back, then side to side. Repeat with the other leg.
  • Ankle rolls: Lift one foot off the ground and roll your ankle in a circle, then switch directions. Repeat with the other foot.

Do each stretch for about 10 seconds, and repeat as needed.

Workout

Once you warm up, you can start your workout. You can do this workout as a circuit, meaning you do one exercise after another with little or no rest between. You can repeat the circuit as many times as you want, depending on your fitness level and goals. Rest for one or two minutes between each circuit. Here are some exercises you can do with bodyweights and resistance bands:

Squats:

  • Stand with your feet shoulder-width apart and hold a resistance band in front of you with both hands.
  • Keep your chest up, your back straight, and your core tight.
  • Bend your knees and lower your hips until your thighs are parallel to the ground, or as low as you can.
  • Press through your heels and stand back up, pulling the band apart as you do.
  • That's one rep. Do 10 to 15 reps.

Push-ups:

  • Place a resistance band around your upper back and hold it under your palms.
  • Get into a plank position with your hands slightly wider than your shoulders.
  • Keep your body in a straight line from head to heels, and tuck your elbows close to your sides.
  • Bend your elbows and lower your chest until it almost touches the ground, or as low as you can.
  • Push yourself back up to the starting position, feeling the band resist you.
  • That's one rep. Do 10 to 15 reps.

Lunges:

  • Stand with your feet hip-width apart and hold a resistance band in front of you with both hands.
  • Step forward with one leg and lower your body until both knees are bent at 90 degrees, or as low as you can.
  • Keep your front knee over your ankle and your back knee off the ground.
  • Press through your front heel and stand back up, pulling the band apart as you do.
  • That's one rep. Do 10 to 15 reps per leg.

Rows:

  • Anchor a resistance band to a sturdy object at chest height, such as a door handle or a pole.
  • Stand facing the anchor point with your feet shoulder-width apart and hold one end of the band in each hand.
  • Keep your arms straight, your shoulders down, and your core tight.
  • Pull the band toward your chest, squeezing your shoulder blades together.
  • Pause for a second, then slowly return to the starting position.
  • That's one rep. Do 10 to 15 reps.

Glute bridges:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Place a resistance band around your thighs, just above your knees.
  • Keep your arms at your sides, palms down.
  • Press your feet into the floor and lift your hips off the ground, squeezing your glutes at the top.
  • Make sure to keep your knees apart, feeling the resistance from the band.
  • Lower your hips back down to the starting position.
  • That’s one rep. Do 10 to 15 reps.

Cool Down

After your workout, it’s important to cool down. This helps your body recover and prevents muscle stiffness. You can do a simple cool down routine that includes some static stretches, such as:

  • Chest stretch: Stand tall and clasp your hands behind your back. Straighten and lift your arms as high as you can without arching your back. Hold for 20 to 30 seconds.
  • Hamstring stretch: Sit on the floor with one leg extended and the other bent. Reach for your toes on the extended leg while keeping your back straight. Hold for 20 to 30 seconds, then switch legs.
  • Quad stretch: Stand tall and hold onto a wall or chair for balance if needed. Bend one knee and bring your heel toward your buttock. Grab your ankle and gently pull your heel closer to your body. Hold for 20 to 30 seconds, then switch legs.
  • Shoulder stretch: Bring one arm across your body and use your other arm to pull it closer to your chest. Hold for 20 to 30 seconds, then switch arms.
  • Tricep stretch: Raise one arm overhead, bend it at the elbow, and reach your hand down your back. Use your other hand to gently pull your elbow toward your head. Hold for 20 to 30 seconds, then switch arms.

Remember to breathe deeply and relax during these stretches. And there you have it, a complete workout at home with just your bodyweight and some resistance bands! Stay consistent, and you’ll see improvements in your strength and fitness in no time. Happy exercising!