Bodyweight training is something we can do anytime, anywhere, and it works for us.
If you can’t go to the gym or don’t have gym equipment, then bodyweight training is a great alternative exercise. However, bodyweight training is not just for when you lack gym equipment. For many people, bodyweight training is not a last resort. Know that sensible bodyweight exercises can not only build strength, but also build muscle, using some simple equipment around you as a gym.
Another benefit of bodyweight training is that they will help you manage your weight in various ways, which is sometimes more useful than weightlifting in the gym. In the gym, you can see many people who can lift weights twice their own weight, but can’t do simple movements such as push-ups.
Whatever your reason for choosing to exercise without equipment, as long as you are willing to be creative and try different exercise methods and movements, bodyweight training is effective, fun, and can be a challenge for you. Bodyweight training is a full-body resistance training that you can do anywhere, whether at home, in the gym, or elsewhere. Bodyweight training movements can be performed with almost no equipment and mainly use the body to fight against gravity to build muscle.
Bodyweight training can also be combined with aerobic exercise, such as aerobics and other exercises that require less strength, so they can be performed at the same time, usually for 30 to 60 seconds, similar to interval training.
If you choose bodyweight training, you can choose the exercises that are suitable for you based on your health, physical fitness and strength training goals. Here are some common exercises we have selected for everyone, which are challenging for beginners and experienced fitness people.
Related Article: The 11 Bodyweight Exercises to Pack on Muscle
Benefits of Bodyweight Exercises
Bodyweight exercises offer numerous benefits, making them an excellent choice for improving overall fitness.
Convenience
No Equipment Needed: You can perform bodyweight exercises anywhere—at home, in a park, or while traveling. No gym or specialized equipment is required.
Low-Cost: Since you don’t need to buy expensive equipment, bodyweight exercises are cost-effective.
Functional Strength
Natural Movement Patterns: Bodyweight exercises mimic natural movements (e.g., squatting, pushing, pulling), which improve functional strength, agility, and flexibility.
Improves Daily Activities: Enhanced strength and mobility translate into better performance in everyday activities, such as carrying groceries, climbing stairs, or lifting objects.
Full-Body Workouts
Target Multiple Muscle Groups: Bodyweight exercises can engage several muscle groups at once, leading to balanced muscle development. For example, push-ups work the chest, shoulders, and triceps, while squats engage the legs and core.
Core Activation: Many bodyweight exercises, like planks or lunges, engage and strengthen the core, improving stability and posture.
Flexibility and Mobility
Joint Mobility: Movements like lunges, squats, and push-ups can help improve flexibility and the range of motion, reducing the risk of injury.
Improved Posture: Certain bodyweight exercises strengthen the muscles that support good posture, such as the back and core muscles.
Scalability
Adaptable to Fitness Levels: Bodyweight exercises can be modified to match any fitness level. Beginners can start with modified versions (e.g., knee push-ups), while more advanced individuals can perform more challenging variations (e.g., handstand push-ups, pistol squats).
Progressive Overload: As you get stronger, you can increase the intensity by changing the angle, performing more repetitions, or adding variations like explosive movements.
9 Bodyweight Exercises
Inverted Bodyweight Row
The inverted bodyweight row (also called bodyweight row or horizontal pull-up) is a great exercise for strengthening the back, biceps, and core. It mimics a pulling movement, which balances out the pushing motion of exercises like push-ups.
How to Do It:
1. Find a dip chin up bar, a suspension trainer (e.g., TRX), or any sturdy surface like a low bar or table. The bar should be about waist height or slightly lower.
2. Position yourself under the dip chin up bar, facing up, and grasp the bar with both hands, palms facing forward (overhand grip) or palms facing each other (neutral grip), slightly wider than shoulder-width apart.
3. Your body should be in a straight line from head to heels, with your heels on the ground and your legs extended.
4. Hang from the bar with your arms fully extended and your back flat. Your feet should be on the floor, and you should be in a slightly inclined position with your body forming a straight line.
Sets and Reps: 3 sets of 8 to 10 reps
Abdominal Crunch
The abdominal crunch is a common exercise that targets the muscles of the abdomen, particularly the rectus abdominis, which is the muscle responsible for the "six-pack" look. It is one of the most popular and effective exercises for building core strength and toning the stomach area.
How to Do It:
1. Bend your knees at a 90-degree angle, keeping your feet flat on the floor, hip-width apart.
2. Place your hands behind your head or cross them over your chest (hands behind your head should be light—do not pull on your neck).
3. Keep your elbows wide to prevent straining your shoulders.
4. Press your lower back into the floor by engaging your abdominal muscles. This helps protect your spine and ensures the work is coming from your abs, not your back.
Sets and Reps: 3 sets of 8 to 10 reps
Reverse Crunch
The reverse crunch is a highly effective abdominal exercise that targets the lower abdominal muscles, especially the iliopsoas and rectus abdominis. It is a great alternative to traditional crunches for those looking to engage the lower core more directly.
How to Do It:
1. Lie on your back on a mat or comfortable surface, keeping your arms by your sides with palms facing down for stability.
2. Your legs should be together and your feet should be in line with your hips.
3. This helps protect your lower back and ensures the movement comes from your abs. Press your lower back into the floor to maintain a neutral spine.
4. From the starting position, slowly lift your legs off the floor, bringing your knees towards your chest. Aim to keep your knees bent at about a 90-degree angle, or you can extend your legs slightly for more intensity.
Sets and Reps: Aim for 3 sets
Power Plank
The Power Plank is an advanced variation of the traditional plank exercise, designed to challenge your core strength, stability, and endurance while also engaging the upper body and lower body muscles.
How to Do It:
1. Begin in a standard forearm plank position.
2. Keep your legs extended straight behind you, toes on the ground, and your body in a straight line from your head to your heels.
3. Engage your core by pulling your belly button toward your spine, squeeze your glutes, and avoid letting your hips sag or rise.
4. As with any plank variation, keep your body in a straight line from head to heels, and avoid letting your lower back dip.
5. Engage your core muscles (abs, obliques, and lower back) and squeeze your glutes and thighs to maintain full-body tension.
Sets and Reps: 3 sets of 12 to 15 reps
Wall Squat Thrust
A Wall Squat Thrust is a variation of the traditional squat thrust, a full-body exercise that targets multiple muscle groups including the legs, core, shoulders, and arms. This exercise is performed with the support of a wall, which adds stability and changes the mechanics of the movement slightly compared to the floor version of squat thrusts.
How to Do It:
1. Your body should be in a slight forward lean, with your arms extended and palms pressing against the wall.
2. Begin by lowering your body into a squat position. Push your hips back and bend your knees to lower yourself toward the ground, keeping your back straight and chest lifted.
3. As you squat down, keep your hands pressing against the wall for support, and make sure your knees don't extend beyond your toes.
Sets and Reps: 3 sets of 10 to 12 reps
Jump Squat
A Jump Squat is a high-intensity, explosive variation of the traditional squat that engages the entire lower body, particularly the quadriceps, hamstrings, glutes, and calves.
How to Do It:
1. Keep your chest lifted, your back straight, and your arms either extended in front of you or bent at a 90-degree angle for balance.
2. Bend your knees and push your hips back to lower into a squat position. Your thighs should ideally be parallel to the ground, but make sure your knees don’t extend past your toes.
3. Keep your weight on your heels, not the toes, and engage your core muscles to stabilize your body.
Sets and Reps: 3 sets of 8 to 10 reps
Jump Lunge
A Jump Lunge is an explosive plyometric exercise that targets the lower body, focusing on the quads, hamstrings, glutes, and calves, while also engaging the core for stability.
How to Do It:
1. Stand tall with your feet hip-width apart. Take a step forward with one leg, positioning your feet so that one foot is in front of the other.
2. The back knee should hover just above the ground, and the front thigh should be parallel to the floor, with your knee aligned with your ankle.
3. Explode upward by pushing off both feet, driving your arms back and using your legs for power.
4. In mid-air, quickly switch the position of your legs, bringing the back foot forward and the front foot back.
Sets and Reps: work for 30 seconds, and rest for 30
Walking Lunge
The Walking Lunge is a dynamic lower body exercise that targets the quads, hamstrings, glutes, and calves, while also engaging the core for balance and stability. It is a functional movement that mimics real-life walking, making it excellent for improving leg strength, mobility, and coordination.
How to Do It:
1. Stand tall with your feet hip-width apart. Keep your chest up, shoulders back, and your core engaged.
2. Your left knee should lower toward the floor, but don’t let it touch the ground.
3. Ensure your right knee stays directly above your ankle and doesn’t extend past your toes. Your left knee should be just an inch or two above the ground, keeping a proper lunge form.
4. Push through your right heel to stand up and bring your left foot forward into the next lunge.
Sets and Reps: 3 sets of 6 to 10 reps on each side
Rocker Bodyweight Skullcrusher
The Rocker Bodyweight Skullcrusher is a variation of the traditional skull crusher (or tricep extension) exercise, which typically targets the triceps. The "rocker" aspect refers to a dynamic movement that adds an element of controlled momentum or rocking motion to the exercise, increasing its challenge and effectiveness.
How to Do It:
1. Begin by lying on your back with your legs bent and feet flat on the floor.
2. Place your hands on the floor behind your head, fingers pointing toward your feet (like a typical skull crusher position). Keep your elbows bent, close to your head, and arms at a roughly 90-degree angle.
3. Initiate a controlled rocking motion by lifting your hips and torso slightly off the ground, while maintaining the bend in your elbows. This is where the "rocking" part comes in, as your body shifts between your shoulders and feet.
4. As your body rocks upward, press through your arms (without straightening your arms fully like in a standard tricep extension), and try to control the rocking motion to keep tension on the triceps.
Sets and Reps: 3 sets of 6 to 8 reps
