15-minute Bodyweight Training: Build Muscle with Push-ups, Squats, and Lunges

Introduction

Bodyweight training is an excellent way to build muscle using just your body. No equipment is needed, making it perfect for home workouts.

Equipment

• None (optional: exercise mat)

Preparation

Ensure you have enough space to move freely. Wear comfortable clothing that allows full range of motion.

Routine-complete 3 sets of each exercise

1. Push-ups

• Repetitions: 10-15
• Illustration: Start in a plank position, lower your body until your chest almost touches the floor, then push back up.
• Benefits: Strengthens the chest, shoulders, and triceps.

1. Squats

• Repetitions: 15-20
• Illustration: Stand with feet shoulder-width apart, lower your hips back and down, then return to standing.
• Benefits: Strengthens the legs and glutes.

1. Lunges

• Repetitions: 10-15 each leg
• Illustration: Step forward with one leg, lower your hips until both knees are bent at 90 degrees, then return to standing.
• Benefits: Works the legs and glutes.

1. Plank

• Time: 1 minute
• Illustration: Hold a push-up position with a straight body.
• Benefits: Strengthens the core and upper body.

1. Glute Bridges

• Repetitions: 15-20
• Illustration: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.
• Benefits: Strengthens the glutes and lower back.