Bodyweight training is often overlooked for athletes because there are no barbells or dumbbells to add resistance. However, learning how to control and stabilize your own body weight is incredibly important for athletic movement and to assist in resisted compound lifts. Bodyweight workouts also allow your body to recover from heavier loaded lifts while still training.

That’s why at-home bodyweight workouts are incredibly effective and are a great alternative if you can’t get to the gym.

Below you will find a full bodyweight strength circuit that you can perform at home, outside or even in an office. No equipment is needed—just some space and the desire to want to improve.

Just like prior to any training session, a warm-up is necessary to prepare the muscles for what’s to come. Start by moving around (jogging, walking, jumping jacks, etc.) to increase your heart rate and blood flow before beginning the exercise sequence.

Bodyweight Circuit Workout

Perform 10 repetitions of each exercise in a consecutive order for four sets. There’s no rush to get through it. Focus on quality reps and a steady tempo. Rest for 60 seconds before starting each subsequent set.

Tempo Push-Ups

• Slow down the tempo by pausing at each position for one second.
• This increases “time under tension,” which helps increase strength.

Pause Squats

• Place your feet hip-distance apart and point your toes to 10 and 2 on a clock).
• Similar to Push-Ups, pause at the bottom of the Squat while maintaining a tall chest and the weight through your heels.

Dips

• Place the palms of your hand on the edge of a bench and extend your legs.
• Keeping your elbows tight to your body, drop your hips down toward the floor.
• If you need to alleviate some tension, bend your knees and place your feet flat on the floor.

Step-Ups

• Facing a box, step or elevated surface, step up and drive your opposite leg up toward your chest.
• Ensure that your entire foot is placed on the box and drive through your heel to activate the appropriate muscles.
• You can alternate with each rep or complete all reps on one leg before switching.

Plank Up-Downs

• Start in a neutral plank position on your forearms with your elbows directly under your shoulders.
• Keeping your hips square to the floor, press up one hand at a time to a high plank position.
• If you need more stability, place your feet slightly wider apart.

Side Plank

• Position your elbow directly under your shoulder and keep your hips forward to keep your body in a nice straight line.

With each exercise, focus on the quality of each repetition instead of your speed. Moving through a full range of motion at a steady tempo allows you to reap the benefits of each movement. Quality over quantity—always!

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