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3 Bodyweight Exercise Routines and 1 Dumbbell Routine To Do At Home

3 Bodyweight Exercise Routines and 1 Dumbbell Routine To Do At Home

December 20, 2023


bodyweight workout situps

Table of Contents


People often find themselves falling into a rut with their workout routines during the winter months when it’s harder to get out of bed in the morning and the sun sets before you even get back from work. It can be difficult to make it to the gym when all you want to do is stay bundled up indoors.

The good news is you can still get a good, full body workout at home. And no, you don’t need a whole at-home gym, there are plenty of bodyweight exercises you can do without any equipment at all.

We put together a list of four different workout routines for men that you can complete indoors, to help you avoid the cold and mix up your current routine. Most of them are bodyweight exercises, and one includes the use of dumbbells, which can be found at most big box stores or online if you don’t already have any. You can also modify the exercises depending on the extent of your home gym setup.

Each of the provided workouts are about 25 minutes long, so you can mix and match to help meet your goals!

Switching up your workout routine is a good way to get yourself out of the winter blues. Especially when it gets too cold outside, these four at-home workouts will prove a welcome break from any outdoor activity.

Disclaimer: Before Beginning Any Exercise Program

Before beginning any exercise program, especially if you have pre-existing medical conditions or concerns, consult with a qualified healthcare professional for personalized advice based on your health status. Your doctor or healthcare provider can provide personalized advice based on your individual health status, ensuring that your chosen exercise routine is both safe and appropriate for your needs.



body weights exercises

You can do plenty of exercises on a machine from the comfort of your home, such as running on a treadmill, spinning on a stationary bike, or taking a ride on the elliptical.

But if you don’t have access to a gym or home workout equipment, then bodyweight exercises like high knees, burpees, and squats are an effective way to get your heart pumping!

Here's a simple indoor cardio workout routine that requires no equipment:

Warm-up: 5 minutes

1.       Butt Kickers (1 minute): Stand in place and jog while kicking your heels to your butt.

2.       High Knees (1 minute): Stand in place and jog while lifting your knees as high as possible with each step. Pump your arms to increase intensity.

3.       March in Place (1 minute): Lift your knees high and swing your arms as if you are marching in place. Focus on maintaining a brisk pace.

4.       Skaters (1 minute): Stand with feet hip-width apart. Jump to the right, landing on your right leg with your front left arm and leg lifted behind you. Alternate sides.

5.       Bodyweight Squats (1 minute): Stand with feet shoulder-width apart. Bend your knees and slowly lower your hips back and down as if sitting into a chair. Return to the starting position.

Cardio Circuit: 15 minutes (45 seconds per exercise with 15 seconds rest)

1.       Mountain Climbers: Start in a plank position and quickly bring your knees towards your chest one at a time.

2.       Burpees: Begin in a standing position, drop into a squat position, kick your feet back into a plank position, immediately return your feet into squat position, and explosively jump up from the squat position.

3.       High Knees: Run in place, lifting your arms extended and knees as high as possible.

4.       Jumping Lunges: Step forward with your right foot into a lunge, then jump straight up and switch your legs in mid-air, landing in a lunge with your left foot forward.

5.       Plank Jacks: Start in a plank position and jump your legs wide, then back together, keeping your core engaged.

6.       Fast Feet: Stand with feet shoulder-width apart and rapidly tap your feet in place, as if you're running in a confined space.

Cool-down: 5 minutes

1.       March in Place (1 minute): Bring your heart rate down gradually by marching in place.

2.       Toe Touches (1 minute): Stand with feet hip-width apart and reach down to touch your toes, keeping your legs straight.

3.       Seated Leg Cross Stretch (1 minute per leg): Sit on the floor with one leg crossed over the other. Hug the raised knee towards your chest, feeling a stretch in your hip and glutes.

4.       Arm Across Chest Stretch (1 minute per arm): Extend one arm across your chest and gently pull it towards your upper body, with the opposite hand.

5.       Deep Breathing (1 minute): Sit or lie down, close your eyes, and take slow, deep breaths to help relax your body and bring your heart rate back to normal.

Remember to listen to your body and modify the intensity as needed. You can adjust the length or number of repetitions based on your fitness level.



bodyweight squat

High Intensity Interval Training (HIIT) is a time-efficient and effective way to boost your cardiovascular fitness and burn calories. It involves short bursts of intense exercise followed by brief periods of rest. You can incorporate HIIT into your indoor workouts by doing bodyweight exercises like lunges, planks, and jumps. This will not only keep your heart rate up but also add an element of intensity to your winter routine.

Here's a simple at-home HIIT workout routine using just your body weight:

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.

Warm-up: 5 minutes

  1. Jumping Jacks: 2 minutes

  2. High Knees: 2 minutes

  3. Bodyweight Squats: 2 minutes

  4. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

HIIT Circuit: 15 minutes

  1. Cross-Body Mountain Climbers: From a plank position, bring your right knee towards your left elbow, then switch to the left knee towards the right elbow.

  2. Broad Jumps: Squat down and jump forward, landing with soft knees. Turn around and repeat. This focuses on explosive power and leg strength.

  3. Reverse Lunges with Knee Drive: Step backward into a lunge, then drive your knee up towards your chest when returning to the starting position.

  4. Plank to Alternating Toe Touch: From a plank position, lift your right hand off the ground and touch your left toes. Return to plank and switch sides.

  5. Skater Jumps: Jump to the side, landing on one foot while swinging the opposite leg behind. Repeat on the other side.

  6. Dumbbell Thrusters (if you have dumbbells): Hold dumbbells at shoulder height, squat down, then explosively stand up while pressing the dumbbells overhead.

  7. Boxer Shuffle: Stand with feet shoulder-width apart, lightly bouncing on the balls of your feet while moving your arms as if you're shuffling in place.

  8. Plank with Shoulder Taps: From a high or forearm plank position, tap your left shoulder with your right hand, then tap your right shoulder with your left hand.

Cool-down: 5 minutes

  1. March in Place: 1 minute

  2. Forward Fold: Bend at the waist and reach for your toes to stretch your hamstrings.

  3. Seated Torso Twist: Sit with your legs crossed and twist your torso to one side, then the other.

  4. Child's Pose: Kneel on the floor, sit back on your heels, and reach your arms forward.

  5. Deep Breathing: 2-3 minutes of deep, slow breaths to cool down and relax your body.



bodyweight workout yoga flow

Incorporating yoga into your workout routine brings a unique set of advantages, including enhanced flexibility, improved posture, and increased muscular strength. Beyond the physical benefits, yoga provides a mental reprieve, helping to reduce stress and improve focus. There are numerous online platforms offering guided yoga sessions, from beginner to advanced levels. You can follow along with a virtual instructor, focusing on poses that enhance strength and balance, or do a sequence on your own. All you need is a yoga mat, and you can enjoy a calming and rejuvenating workout in the comfort of your living room.


Here's a well-rounded yoga flow that includes a warm-up, sun salutation flow, and cool down.

Move slowly through each pose, syncing your breath with your movements.

Warm-up: 5 minutes

  1. Easy Seated Pose:

    • Sit comfortably with your legs crossed.

    • Close your eyes and take a few deep breaths, grounding yourself.

  2. Neck Stretches:

    • Gently drop your right ear towards your right shoulder, hold, and then switch to the left side.

    • Slowly roll your neck in half circles, moving in both directions.

  3. Shoulder Rolls:

    • Lift your shoulders towards your ears on an inhale, and roll them back and down on an exhale.

  4. Cat-Cow Stretch :

    • Come to a tabletop position.

    • Inhale, arch your back (Cow Pose), and exhale, round your back (Cat Pose).

Sun Salutation Flow: 10-15 minutes

Repeat the following sequence for 3-5 rounds, flowing from one pose to the next with each breath.

  1. Mountain Pose :

    • Stand at the top of your mat with feet together, arms by your sides.

  2. Upward Salute:

    • Inhale, reach your arms overhead, palms facing each other.

  3. Forward Fold:

    • Exhale, hinge at your hips, and fold forward, bringing your hands to the mat or shins.

  4. Halfway Lift:

    • Inhale, lengthen your spine, and look forward.

  5. Plank Pose to Chaturanga 

    • Exhale, step or jump back to a high plank position.

    • Lower down with control, keeping elbows close to your sides.

  6. Upward-Facing Dog:

    • Inhale, straighten your arms, lift your chest, and roll your shoulders back.

  7. Downward-Facing Dog:

    • Exhale, lift your hips back to Downward-Facing Dog.

  8. Halfway Lift:

    • Look up and walk your feet forward to meet your hands.

  9. Forward Fold:

    • Exhale, hinge at your hips, and fold forward, bringing your hands to the mat or shins.

  10. Upward Salute:

    • Inhale, reach your arms overhead, palms facing each other.

  11. Mountain Pose :

    • Stand at the top of your mat with feet together, arms by your sides.


Cool Down: 5-7 minutes

  1. Seated Forward Fold:

    • Inhale, extend your legs in front of you, and fold forward from your hips.

  2. Puppy Pose:

    • Come to a tabletop position with hips above knees.

    • Walk your hands forward, lowering your chest towards the mat.

  3. Child's Pose:

    • Kneel on the mat, sit back on your heels, and extend your arms forward.

  4. Seated Twist:

    • Sit with your legs extended.

    • Cross your right foot over your left knee, place your right hand behind you, and twist to ­the right.

  5. Savasana:

    • Lie on your back, legs extended, arms by your sides.

    • Close your eyes and relax, allowing the benefits of your practice to settle in.

This yoga flow provides a comprehensive practice, combining movement, breath, and relaxation. Modify as needed and listen to your body throughout the sequence.



Dumbbells are versatile and can be used for a variety of exercises targeting different muscle groups. Incorporate exercises like dumbbell squats, lunges, chest presses, rows, and bicep curls into your routine. Adjust the weight based on your fitness level, and gradually increase it as you get stronger. A set of dumbbells doesn’t take up much space and can be a valuable addition to your home gym. If you don't have dumbbells, you can always use household items like water bottles or canned goods as substitutes.

weight training

Here's an effective at-home workout routine using dumbbells.

Perform each exercise for 45 seconds to 1 minute, with a 15 to 30-second rest between exercises. Complete the circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.

Warm-up: 5 minues

1.       Jumping Jacks: 2 minutes

2.       Bodyweight Squats: 2 minutes

3.       Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

4.       High Knees: 2 minutes

Dumbbell Circuit: 20 minutes

1.       Goblet Squats: Hold a dumbbell close to your chest, perform squats, keeping your back straight and chest up.

2.       Bent-Over Rows: Hinge at the hips, keep your back and feet flat, and row the dumbbells to your sides.

3.       Dumbbell Lunges: Hold dumbbells in each hand and step forward into lunges, alternating legs.

4.       Overhead Press: Hold a dumbbell in each hand at shoulder height and press them overhead.

5.       Renegade Rows: In a high plank position with a dumbbell in each hand, row one dumbbell up, keeping your hips parallel to the floor, while stabilizing with the other arm.

6.       Bicep Curls: Stand with dumbbells in hand, palms facing forward, and curl the weights towards your shoulders.

7.       Tricep Dips: Use a sturdy chair or bench for dips to target the triceps.

8.       Dumbbell Russian Twists: Sit on the floor, lean back with knees slightly bent, and twist your torso while holding a dumbbell.

Cool-down: 5 minutes

1.       Forward Fold: Bend at the waist and reach for your toes to stretch your hamstrings.

2.       Chest Opener Stretch: Stand with your arms clasped behind your back, lift your chest, and open your arms.

3.       Seated Shoulder Stretch: Cross one arm across your chest and gently pull it with the opposite hand.

4.       Child's Pose: Kneel on the floor, sit back on your heels, and reach your arms straight forward.

5.       Deep Breathing: 2-3 minutes of deep, slow breaths to cool down and relax your body.

Focus on maintaining good form throughout the exercises and adjust the weight of the dumbbells if needed.



One of the common questions when establishing a fitness routine is, "How much exercise do I really need?" The answer depends on various factors, including your fitness goals, current health status, and the type of exercises you engage in. However, general guidelines provided by health organizations can offer a starting point.

Cardiovascular Exercise:

For cardiovascular health, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity per week. Alternatively, you can combine moderate and vigorous activities to meet the recommendations. The workouts we provided are all about 25 minutes long, so depending on your intensity, 3 to 6 days a week would meet the requirement!

Strength Training:

Incorporating strength training into your routine is crucial for overall health. Aim for at least two days of strength training per week. This can include exercises using body weight, resistance bands, or weights. Focus on major muscle groups, such as legs, back, chest, arms, and core.

Flexibility and Balance:

Don't forget about flexibility and balance exercises, especially important as we age. Include 10-15 minutes of stretching and flexibility exercises at least two days a week. Yoga and Pilates are excellent choices for enhancing flexibility and balance.

Listen to Your Body:

While these guidelines offer a solid foundation, it's crucial to listen to your body. If you're just starting or returning to exercise, begin with a level that feels comfortable and gradually increase intensity and duration. On the flip side, if you're already highly active, you might need more exercise to maintain or enhance your fitness levels.

Consistency is Key:

Consistency is more important than trying to cram all your exercise into a single day. Aim for a balanced routine that includes cardiovascular exercise, strength training, flexibility, and balance throughout the week. Breaking down your weekly goal into manageable daily sessions can make it more achievable.

Modify Based on Goals:

Adjust your workout duration based on your fitness goals. If you're aiming for weight loss, you might need more minutes of cardiovascular exercise. If muscle building is your focus, additional strength training sessions may be beneficial.

Seek Professional Guidance:

If you have specific health concerns or goals, consider consulting with a fitness professional or healthcare provider. They can provide personalized recommendations based on your individual needs and help you create a safe and effective workout plan.



As you embark on your winter workout journey, it's crucial to follow some recommended exercise guidelines to ensure a safe and effective fitness routine.

1. Warm-Up Adequately:

Before diving into any intense exercise, spend at least 5-10 minutes warming up. This can include light cardio, dynamic stretches, and movements that mimic the exercises you're about to perform. Warming up prepares your muscles and joints, reducing the risk of injuries.

2. Stay Hydrated:

Even in colder weather, it's essential to stay hydrated. Indoor heating can be dehydrating, and you might not feel as thirsty as you do in warmer months. Drink water before, during, and after your workout to maintain optimal hydration levels.

3. Choose Appropriate Intensity:

Tailor the intensity of your workouts to your fitness level. Whether you're engaging in cardio, strength training, or yoga, listen to your body. Progress gradually, challenging yourself without pushing too hard to avoid overexertion.

4. Include Variety in Your Routine:

Incorporate a mix of cardiovascular exercises, strength training, flexibility, and balance activities. This variety not only keeps your workouts interesting but also ensures that you're working different muscle groups and aspects of fitness.

5. Pay Attention to Form:

Proper form is crucial to prevent injuries and maximize the effectiveness of your exercises. Whether you're lifting weights, swimming, or practicing yoga, focus on maintaining good form. If you're unsure, consider consulting with a fitness professional or using online resources for guidance.

6. Rest and Recovery:

Adequate rest is as important as the workout itself. Ensure you have rest days in your routine to allow your body to recover. Overtraining can lead to fatigue, increased risk of injury, and diminished performance. Listen to your body and prioritize quality sleep.

7. Set Realistic Goals:

Establish achievable short-term and long-term fitness goals. Whether it's improving your running distance, increasing weights in your strength training, or mastering a challenging yoga pose, having goals provides motivation and direction for your workouts.

 bodyweight exercises


With the right mindset and plan, at-home winter workouts can be just as effective as other types throughout the year. It may be cold and dreary outside, but don't let that throw you off your workout game. It's the perfect time to get creative and try something new.

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