When it comes to working out, you don’t necessarily need a gym or fancy equipment to get results. Sometimes, all you need is your bodyweight and some creativity to get in a good sweat session.

Whether you’re short on time or just prefer to workout at home, these ultimate bodyweight workouts can help you achieve your fitness goals.

1. Tabata Circuits

Tabata Circuits are a great way to improve cardiovascular endurance and fitness, as well as burn fat. This workout protocol consists of 20 seconds of work followed by 10 seconds of rest, repeated for 8 sets (4 minutes total).

You can perform any exercise using this protocol, but some popular ones include:.

Jumping Jacks
Mountain Climbers
Push-ups
Squats
Burpees

Pick 3-5 exercises and perform them in succession, taking a 1-2 minute rest between each circuit. Repeat for a total of 3-4 circuits for a full-body workout.

2. HIIT Workouts

High-Intensity Interval Training (HIIT) workouts are another great way to improve cardiovascular fitness, burn fat, and improve overall conditioning. HIIT workouts consist of short bursts of high-intensity work followed by periods of rest.

Some popular exercises for HIIT workouts include:.

Sprints (on a treadmill or outside)
Jump squats
Box jumps
Jump lunges
Burpees

Perform each exercise for 30 seconds, followed by 30 seconds of rest, and repeat for 3-4 rounds.

3. Plyometric Workouts

Plyometric workouts are great for improving explosive power, agility, and lower body strength. Plyometric exercises involve explosive, jumping movements that target your lower body muscles. Some popular exercises include:.

Jumping lunges
Jump squats
Box jumps
Burpees
Jumping jacks

Perform each exercise for 30 seconds, rest for 30 seconds, and repeat for 3-4 rounds.

4. Yoga and Pilates Workouts

If you’re looking for a workout that focuses on flexibility, balance, and core strength, yoga and Pilates workouts are great options. Many yoga and Pilates workouts use only bodyweight, making them perfect for at-home workouts.

Some popular exercises include:.

Plank
Push-ups
Downward dog
Warrior pose
Pilates roll-up

Choose a few of your favorite exercises and perform them for 30 seconds each, repeating for 3-4 rounds.

5. Bodyweight Strength Workouts

If you want to build strength without lifting weights, bodyweight strength workouts are perfect for you. These workouts target all of your major muscle groups and can help you build strength and muscle. Some popular exercises include:.

Push-ups
Pull-ups (if you have a pull-up bar)
Squats
Lunges
Plank

Perform each exercise for 45 seconds, rest for 15 seconds, and repeat for 3-4 rounds.

6. Isometric Workouts

Isometric workouts focus on holding positions for extended periods of time. These workouts can help improve your strength, stability, and endurance. Some popular exercises include:.

Plank
Wall sit
Single-leg balance
Squat hold
Push-up hold

Perform each exercise for 30-60 seconds and repeat for 3-4 rounds.

7. EMOM Workouts

EMOM (Every Minute On the Minute) workouts are great for improving conditioning and endurance.

These workouts involve performing a set number of repetitions of an exercise every minute, resting for the remainder of the minute, and then starting again at the top of the next minute. Some popular exercises for EMOM workouts include:.

Burpees
Push-ups
Jumping jacks
Squats
Mountain climbers

Perform each exercise for 10 repetitions every minute, resting for the remainder of the minute, and repeat for 10-15 minutes.

8. AMRAP Workouts

AMRAP (As Many Reps As Possible) workouts involve performing as many repetitions as possible of an exercise within a set amount of time. These workouts are great for improving cardiovascular fitness and muscular endurance.

Some popular exercises for AMRAP workouts include:.

Burpees
Push-ups
Squats
Mountain climbers
Jumping jacks

Perform as many repetitions as possible of each exercise for 60 seconds, rest for 15 seconds, and move on to the next exercise. Repeat for 3-4 rounds.

9. Core Workouts

Core workouts are great for improving core strength, stability, and overall body control. These workouts usually involve a variety of exercises that target the abs, obliques, and lower back. Some popular exercises for core workouts include:.

Plank
Crunches
Dead bug
Bicycle crunches
Oblique twists

Perform each exercise for 30 seconds, rest for 15 seconds, and repeat for 3-4 rounds.

10. Cardio Kickboxing Workouts

Cardio kickboxing workouts combine traditional martial arts movements with high-intensity cardio exercises. These workouts are great for improving cardiovascular fitness and burning fat. Some popular exercises for cardio kickboxing workouts include:.

Jab-cross-hook combinations
Front kicks
Roundhouse kicks
Jumping jacks
High knees

Perform each exercise for 45 seconds, rest for 15 seconds, and repeat for 3-4 rounds.

Conclusion

These ultimate bodyweight workouts can help you achieve your fitness goals without ever leaving your home.

Whether you’re short on time or just prefer to workout in the comfort of your own space, try one (or several) of these workouts to get in a good sweat session. Don’t forget to warm-up before each workout, and cool down and stretch after. Remember, consistency is key when it comes to achieving your fitness goals!.