8 Home Body Weight Workouts To Build Muscle And Lose Fat

Only the people who go to the gym have a muscular and healthy body, is a very common stereotype. While some part of this might actually be true since gym is the place for bodybuilding, the term 'only' doesn't really fit here.

Working out at home can be as much fruitful as working out at the gym, if done right. Preferably, one should go to the gym for muscle building.

However, if you don't have a gym nearby or you have a busy schedule and can't facilitate time for gym, you're at the right place as today we'll look at some ways you can keep fit and strong from home and that too without any special equipment required.

The exercises mentioned deeply affect the targeted muscles and can help you maintain form and shape without having to go to the gym. The only equipment required are dumbbells and pullup bar.

1. Total Body Burn Out Workout

Equipment Required: Dumbbells

Perform all the exercises mentioned in order. Take rest as prescribed against each exercise.

1. Dumbbell Lunge
2. Pushups
3 sets, 8-12 reps each, 90 seconds between supersets


3. Dumbbell Romanian Deadlift
4. Ab-Wheel Rollout (can be done with dumbbell)
3 sets, 6-8 reps each, 90 seconds between supersets


5. Dumbbell Curl
6. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets


7. Plank
8. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets

2. Barrel Chest Bedroom Workout

Equipment Required: Dumbbells

Perform all the mentioned exercises as a superset. After the super set, rest for 3 minutes and repeat. Perform a total of 5 super sets.

1. Pushup
• 10-15 reps
2. Pullup
• Till failure
3. Plank
• 60 seconds
4. Renegade Row
• 10 Reps

3. Cardio Workout

Equipment Required: Dumbbells, Rope

Perform this workout in a similar fashion as the previous one. Perform all the exercises in a superset and do a total of 5 supersets with 2 minutes rest between them.

1. Jump Rope
• 60 seconds
2. Burpee
• 10 reps
3. Dumbbell Curl-To-Press
• 15 reps
4. Bear Crawl
• 60 seconds

4. Ab Workout

Equipment Required: Dumbbells

Perform all the exercises mentioned in order.

1. Ab-Wheel Rollout
2. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets


3. Renegade Row
3 sets, 10 reps, 60 seconds rest


4. Plank
3 sets, 60 second hold, 90 seconds rest

5. Leg Workout

Equipment Required: Dumbbells

Perform all the exercises mentioned in order

1. Body-Weight Squat
2. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets


3. Reverse Lunge
4. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets


5. Wall Sit
Till falure

6. Upper-Body Muscle-Builder Workout

Equipment Required: Dumbbells

Perform all the exercises in order

1. Pushup
Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1. Rest for 3 minutes between sets.


2. Plank
3 sets, 60 seconds, 60 seconds rest


3. Body-Weight Squat
4. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets


5. Dip (can be done on a chair)
6. Pullup
5 sets, 5-10 reps, 45 seconds rest between supersets

7. Lower-Body Muscle-Builder Workout

1. Body-Weight 1 squat
2. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest


3. Walking Lunge
4. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest

8. The Back Saver Workout

1. Pushup
2. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest


3. Plank
4. Prone Pressup
3 sets, 10 reps (60 second plank), 90 seconds rest


5. Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest

Working out at home doesn't appeal much to individuals but can turn out to work really well. DO try the ones mentioned and let us know your results.