We spoke with Julie Jones, wellness expert and personal trainer, about the best bodyweight exercises you can do at home. Whether you don’t have time to go to the gym or just prefer working out at home, it’s great to keep a few bodyweight moves in your back pocket. 

Taking some time to get away from our screens and the news is good for our mental health. “There are a ton of ways to remain active at home and help you do what makes your body feel good.”

A good full-body workout should incorporate upper-body, lower-body, and core exercises, plus cardio. The following moves require no equipment, but you could easily add weight to any of them (a pair of five-pound weights is a great place to start). It's advised doing these moves in timed increments instead of performing a certain  number of reps, which will challenge and help you set realistic goals.

SQUATS

Squats are a foundational movement in exercise because they are functional for life. “We need to be able to bend down and lift things, and this strengthens our glutes and quads.”

You can do bodyweight squats against the wall if you’re not comfortable with air squats. Just be sure to keep your weight in your heels as you sit back and low.

PLANK

Planks work the whole body if you do them right. “They are great for developing core stability and strengthening your upper and lower body at the same time.”

You can modify a plank by standing and placing your hands against a wall, bench or desk that won’t move from under you, or you could take a kneeling plank as well.

JUMPING JACKS

When it comes to cardio exercises, I love to go old-school. “Think about the moves from P.E. class.” Jumping jacks are one of her favorite moves for getting your heart rate up quickly. You can also try jumping rope if you have the space.

BURPEES

Burpees are a trainer favorite because they’re a cardio and strength exercise in one, working the entire body. If you’re not comfortable taking your burpees down to the floor, you can put your hands on a bench or table that won’t move from under you. Just hop your legs back, open them to a jack, close and hop back in toward your hands.

CORE AND MAT EXERCISES

There are a million variations of crunches and sit-ups, which can easily and safely be done anywhere in the house. These exercises help strengthen your abdominals and back, which helps with everyday functionality.

LUNGES

Lunges target the lower body, you can easily add a shoulder press or biceps curl to work the entire body if you’re short on time.

Lunges are good because you can take them forward, backward and to the side, all of which work your glutes and leg muscles differently.

TURN THESE MOVES INTO A WORKOUT 

You can easily make these moves into a HIIT (high-intensity interval training) workout. Start timing 20 to 30 seconds per move—with a few seconds of rest in between—and see how you feel. (Pro tip: Download a free interval timer app on your phone to make things easy.) You can repeat the series once or multiple times for a serious total-body workout.

Tabata is another common format used for bodyweight workouts. This involves doing a move for 20 seconds, resting for 10 seconds and then repeating for eight rounds—about 4 minutes. You can repeat this process multiple times until you reach your time goal.

Additionally, you’ll want to make time to stretch regularly. Most of us don’t have an ergonomic desk chair at home to help us maintain proper posture and are likely working from a couch or uncomfortable hard-backed chair instead. Stretching is a great way to de-stress, relieve shoulder or back pain and help your body feel its best.

Your home is a great option for workouts. You’ll have more time to exercise than you do at the gym, and it’s free! You can still take care of your body and build a regular workout routine that strengthens your muscles. Practicing mindfulness and movement through exercise is a great way to find balance and practice self-care—two things that can make youfeel healthier and happier.