If you want to get stronger and build muscle, there’s a lot more than free weights and machines. You can also get a great workout with bodyweight exercises.
Bodyweight exercises are easy to do at home or in your hotel room while traveling, and they use only your body weight as resistance.
The best part is that they can be done anywhere and require no equipment!
| Key Takeaways |
|---|
| Incorporating bodyweight exercises into your workout routine is an effective way to build total-body strength and improve overall fitness. |
| Compound exercises that engage multiple muscle groups are great for building functional strength and improving athletic performance. |
| Incorporate single-leg exercises to improve balance, stability, and coordination. |
| Plyometric exercises, such as jump squats and clap push-ups, are highly effective for building explosive power and speed. |
| Don’t overlook isometric exercises, like planks and wall sits, for building core strength and overall stability. |
Squat
A squat is a great way to build strength in your lower body. It will also improve coordination and balance, which are essential for just about everything you do. Here’s how to do it:
Stand with feet shoulder-width apart or slightly wider, toes pointing forward or slightly outward (whatever feels most comfortable), arms by your sides. Slowly bend at the knees and hips until thighs are parallel to the floor (or as close as you can get).
Keep weight on heels; don’t let knees go past toes. Push through heels to return to standing position; repeat 10 times for one set, then rest 1 minute between sets if needed before moving on to another exercise.
If you’re struggling with form, try placing a barbell across shoulders instead of holding dumbbells in hands (if using dumbbells) so there’s less chance of losing control during exercise execution.
As an athlete, proper stretching is essential to your performance and overall health. Our article on stretching for athletes can help guide you on how to improve performance and prevent injuries through stretching techniques.
1-Arm Push-Up
The one-arm push-up is a very challenging exercise. It requires a lot of strength and stability in the upper body, which makes it ideal for men and women who want to develop their chest, shoulders and triceps.
How To Do It: Start by getting into a high elbow plank position on your toes with your hands directly underneath your shoulders. Next, lower yourself down until both forearms are flat on the ground with elbows bent at 90°.
Pause at the bottom before pressing back up to starting position as quickly as possible without losing form or bending at the waist/hips! Repeat for specified reps then switch sides (i.e., left arm forward).
Arm Push-Up Variations
| Push-Up Variation | Description | Muscle Targeted |
|---|---|---|
| Standard push-up | Hands shoulder-width apart, back straight, lower chest to ground, push back up. | Chest, shoulders, triceps |
| Wide push-up | Hands placed wider than shoulder-width apart, back straight, lower chest to ground, push back up. | Chest, shoulders, triceps |
| Close push-up | Hands placed close together beneath chest at the sternum, back straight, lower chest to ground, push back up. | Triceps, chest |
| Incline push-up | Place hands on an elevated surface like a bench or step, back straight, lower chest to bench, push back up. | Lower chest, triceps |
| Decline push-up | Place feet on an elevated surface like a bench or step, hands shoulder-width apart, back straight, lower chest to ground, push back up. | Upper chest, shoulders, triceps |
| One-arm push-up | Begin in plank position, shift weight to one arm and rotate to the side, lower chest to the ground keeping the body straight, push back up. | Chest, shoulders, triceps, core |
Leg Raise
- Lie on your back, with arms at your sides.
- Raise both legs to a 45 degree angle. Keep your knees straight and heels together.
- Hold for 10 seconds, then slowly lower the legs back down to the floor (without letting them touch). Repeat 10 times for 1 set.
Plank
This is a great core exercise that’s also good for your posture. To do it, lay face down on the floor with your feet together and toes pointed out.
Put your elbows by your sides and place them directly under your shoulders, then lift yourself up so that your body is in one straight line from head to toes (you should look like an upside-down V).
Hold for 30 seconds at first, working up to 60 seconds or more in time. To make this easier, put a block under each forearm so you can rest on the blocks instead of balancing on just the palms of your hands.
Stretching is often overlooked but plays a vital role in any workout routine. Learn more about why stretching is important and how it can benefit your body by checking out our article.
Burpee
This total body exercise is one of the best ways to get in shape. The burpee is a full body exercise that works every muscle group. It’s easy to do, but it’s also very challenging and can make you sweat.
The key to doing a good burpee is making sure you complete each move correctly for maximum results.
A good burpee form should include:
- Start with hands on the floor and back flat
- Jump up as high as possible off of the ground, reaching your arms straight up towards the ceiling
- Lower yourself down into squat position so that you are in a push-up position but on your toes (like if you were about to do a push-up) instead of hands on the ground
- Do a push-up! In this part, make sure not only do you lower yourself down really low, but also raise yourself back up again with control so that all the muscles involved are contracted during this movement
Pull-Up
How to do a pull-up
To begin, hang from the bar with both hands shoulder width apart. Draw in your core and tighten your glutes.
Then pull up until your chin is above the bar then lower back down slowly by bending at your arms. Repeat this motion for 12 reps if you can do more than 12 reps, add weight!
How to progress to a pull-up
If you are struggling with bodyweight alone, try these exercises:
Jumping Pull-ups – Stand underneath a weighted bar that is about waist height and jump up into it while holding on with both hands (make sure there is no chance of knocking or pulling over). Build enough strength until you can do 3 reps unassisted before adding weight.
Assisted Pull-ups – Using an assisted machine or set up either two chairs side by side or two kettlebells on their sides (they should have enough room between them that when placed flat against each other they would be about waist high off the ground).
Put one foot on each chair/kettlebell and complete 10 repetitions; rest for 30 seconds then repeat three times total.
| Pull-Up Variation | Description | Muscle Targeted |
|---|---|---|
| Standard pull-up | Grip the bar with hands slightly wider than shoulder-width apart, palms facing away, pull body upwards to the bar, lower back down. | Lats, biceps, forearms |
| Close-grip pull-up | Hands placed close together, grip shoulder-width apart or narrower, palms facing away, pull body upwards to the bar, lower back down. | Biceps, lats |
| Wide-grip pull-up | Hands placed wider than shoulder-width apart, palms facing away, pull body upwards to the bar, lower back down. | Lats, teres major |
| Reverse-grip pull-up | Grip the bar with hands facing towards you, shoulder-width apart or slightly wider, pull body upwards to the bar, lower back down. | Biceps, lats |
| Commando pull-up | Start with one hand on the bar and one hand on a perpendicular beam, pull body upwards to the bar, lower back down. | Lats, biceps, forearms |
| L-sit pull-up | Begin with a tucked L-sit position and pull both knees up to the chest as you pull body upwards to the bar, lower back down. | Lats, biceps, lower abs |
| Archer pull-up | Begin with one hand wider than shoulder-width and the other hand closer to the body, pull body upwards to the hand that starts wider and lower down to the hand that starts closer to the body. Repeat on the other side. | Lats, biceps, forea |
Dip
The dip is a bodyweight exercise that trains the chest, shoulders and triceps. It’s also one of the best exercises you can do to increase upper body strength.
To perform a dip, place your hands on parallel bars or two surfaces that are about shoulder-width apart. Bend your knees slightly (as if you were going to jump), then lower yourself until your upper arms are parallel with the floor.
Pause for one second before pushing yourself back up again by extending your arms straight above you at full extension.
Looking for a comprehensive guide to bodyweight exercises? Look no further than The Ultimate Guide to Bodyweight Exercises. This article covers everything you need to know about effective bodyweight exercises from beginner to advanced.
Lunge
A lunge is a simple exercise that works the glutes, quads and hamstrings. You can do a lunge by stepping forward with one foot while keeping your back straight. Bend both knees until they’re at 90 degrees and then push yourself back up to standing.
This move may look easy, but it’s an effective way to work your legs without needing any equipment.
If you’re looking for an extra challenge, try adding weights to the mix by holding something heavy in each hand (like dumbbells) when performing lunges.
If you don’t have any weights handy or just want a break from them, try placing books or bottles of water on top of your hands if you need some extra resistance during this exercise!
Mountain Climber
Mountain climbers are an aerobic exercise, which means that they’re designed to improve your heart and lung capacity. They also work other muscles throughout your body, but the main focus is on the torso and thighs.
If you’re looking for a classic full-body exercise that’s easy to do at home or in the gym, mountain climbers are a great option. To perform mountain climbers:
- Start in a pushup position with hands under shoulders and feet together.
- Lift one foot off of ground (keeping it straight). Bend knee until it touches opposite elbow.
- Return to starting position by placing foot back on floor as you raise opposite arm toward ceiling; repeat with opposite leg/arm combination until set is complete (10 times).
For those looking for a fast and effective way to lose weight, our Ultimate HIIT Workout Plan is perfect for you. High-Intensity Interval Training (HIIT) is a popular and effective way to achieve weight loss goals
Push-Up
The push-up is a classic bodyweight exercise that can be done anywhere and can help build total body strength.
It’s a great way to start your day, or it can be used as a finisher after more intense workouts. In fact, the push-up is so effective that you don’t need any equipment at all!
To do the push-up in its traditional form, get down on your hands and knees with your arms shoulder width apart in front of you (you’ll look like an upside down triangle).
Place one hand directly underneath each shoulder while keeping your back straight and core tight throughout the movement.
Lower yourself down until your chest touches the floor; then press back up by extending through the elbows until they’re straight again before repeating.
If doing standard pushups still feels too easy for you, work on increasing their difficulty by performing them with one leg raised behind you or placing one hand flat on an elevated surface such as an exercise ball or bench (this changes things up enough to challenge even experienced lifters).
| Push-Up Variation | Description | Muscle Targeted |
|---|---|---|
| Standard push-up | Hands shoulder-width apart, back straight, lower chest to the ground, push back up. | Chest, shoulders, triceps |
| Wide push-up | Hands placed wider than shoulder-width apart, back straight, lower chest to the ground, push back up. | Chest, shoulders, triceps |
| Close push-up | Hands placed close together beneath chest at the sternum, back straight, lower chest to the ground, push back up. | Triceps, chest |
| Incline push-up | Place hands on an elevated surface like a bench or step, back straight, lower chest to bench, push back up. | Lower chest, triceps |
| Decline push-up | Place feet on an elevated surface like a bench or step, hands shoulder-width apart, back straight, lower chest to the ground, push back up. | Upper chest, shoulders, triceps |
| One-arm push-up | Begin in plank position, shift weight to one arm and rotate to the side, lower chest to the ground keeping the body straight, push back up. | Chest, shoulders, triceps, core |
Jump Squat
The jump squat is exactly what it sounds like: a squat combined with a jump.
In this exercise, you begin in the bottom of your squat and then jump up as high as you can while swinging your arms back and forth.
You land softly on your feet, then repeat the movement. The key to getting the most out of this move is to make sure that while jumping, your legs are straight and “locked” at the knees so that they don’t bend or sag during landing.
Lying Hip Raise
The lying hip raise exercise is a great way to strengthen your glutes and hamstrings. This move can be modified by keeping your legs straight or bending them.
You will be lying on your back with both feet flat on the floor, holding onto something for support if needed. Slowly lift your hips off the ground and hold for about 5 seconds before returning to starting position.
You should focus on using your core muscles (abs) as you perform this exercise rather than using momentum from swinging or leaning too far forward at any point during its execution.
Want to tone your entire body with just bodyweight exercises? Check out our article on 10 Bodyweight Exercises to Tone Your Entire Body for an efficient and effective workout routine without any equipment needed.
Conclusion
These are just a few of the exercises that you can do with bodyweight. The great thing about them is that they’re easy to do anywhere, so you don’t have to spend money on equipment or go to the gym.
They also isolate muscle groups, giving you more control over how much weight you lift and where it goes.
That being said, we always recommend starting off slow when working out with your own body weight so as not to injure yourself. You should always consult a doctor before starting any new fitness routine!
Further reading:
Here are some additional resources on bodyweight exercises to help take your workout routine to the next level:
50 Bodyweight Exercises You Can Do Anywhere: This article from Greatist provides a list of 50 bodyweight exercises with clear instructions and illustrations.
The 10 Best Bodyweight Exercises for Men: Men’s Health provides a list of the top 10 bodyweight exercises for men, covering exercises for upper body, lower body, and core.
The Best Bodyweight Exercises for Working Out Every Part of Your Body: Explore a variety of bodyweight exercises that target every part of your body from Everyday Health.
FAQs:
What are bodyweight exercises?
Bodyweight exercises are strength training exercises that do not require any equipment. These exercises use the weight of your own body as resistance to build strength and increase endurance.
Can bodyweight exercises help build muscle?
Yes, bodyweight exercises can help build muscle. By using your own body weight as resistance, you can challenge your muscles in new ways to promote muscle growth and increase strength.
Are bodyweight exercises good for beginners?
Yes, bodyweight exercises are a great option for beginners. They can be done anywhere and do not require any special equipment or gym membership. Plus, bodyweight exercises can easily be modified to suit any fitness level.
What are some benefits of bodyweight exercises?
Bodyweight exercises offer several benefits, such as increased strength, improved endurance, flexibility, and balance. They can be done anywhere, making them a convenient and accessible option for many people.
How often should I do bodyweight exercises?
The frequency of your bodyweight exercises depends on your fitness goals and current fitness level. It’s generally recommended to do some form of strength training at least 2-3 times per week for optimal results. However, it’s always best to consult with a fitness professional to determine the most appropriate workout routine for you.
Hi, I’m Hellen James! I’m a fitness enthusiast who has used her own experience to help others get fit and stay fit. I’ve been writing about home fitness for years, and now I’m finally putting together my own blog.