50 Bodyweight Exercises You Can Do Anywhere

Not a gym person? Or just a hectic day? Try these bodyweight exercises for a quick and efficient workout.

Bodyweight exercises are a great way to work out without all the (dumb)bells and whistles needed at the gym. They can improve your cardiovascular endurance, muscle strength, balance, and flexibility, all from the comfort of your own home.

What Is A Bodyweight Workout?

50 Bodyweight Exercises You Can Do Anywhere

Bodyweight workouts are exercises that use a person’s body weight to create strength and resistance. You are probably familiar with push-ups, lunges, and squats. These are all exercises that only use your body weight.

Doing bodyweight workouts allows you to stay in shape without the price tag that comes with a gym membership.

Benefits Of Bodyweight Exercises

50 Bodyweight Exercises You Can Do Anywhere

Bodyweight exercises are very beneficial and can help you improve your fitness. Here’s why:

  • They are efficient: Even a short bodyweight workout can bring impressive results. So they are a great option if you are a busy bee.
  • They incorporate strength and cardio: These exercises will build muscle while also keeping your heart pumping.
  • They burn fat: Not only will you burn fat during the workout, you will keep burning fat long after you have finished. One study shows that a 45-minute workout increases your fat burning rate for 14 hours.
  • They are fun: There are so many different bodyweight exercises so you can create a different routine each time. You definitely won’t get bored.
  • They are free: We all love free stuff, right?
  • The results: Seeing your body change and improving your endurance will do wonders for you mental and physical health.

Bodyweight Vs. Gym

50 Bodyweight Exercises You Can Do Anywhere

Pros

  • You can do them anywhere at anytime.
  • They are free, so you won’t be burning holes in your pocket.
  • They are simple and don’t require equipment. This is great for beginners who have ‘gym anxiety’.
  • They are fun. There are so many exercises you can do so it is unlikely that you will get bored.

Cons

  • You may have distractions at home. Having children could make it difficult to do a workout undisturbed.
  • Lack of accountability. It is easy to make excuses to skip a workout. A gym membership may motivate you to get your money’s worth.
  • Can be noisy. Especially if you live in an apartment, you may not want to be jumping around.
  • To progress, you may need to start adding weights.

Bodyweight Vs. Cardio

50 Bodyweight Exercises You Can Do Anywhere

Pros

  • Bodyweight exercises continue to burn calories after the workout. Cardio such as running only burns calories during the workout.
  • You get the benefit of cardio while also building muscle at the same time.
  • An intense bodyweight workout can burn the same amount of calories in a shorter amount of time.

Cons

  • Cardio can be more beneficial for improving cardiovascular health
  • Using a combination of workouts provides the best results. Research shows combining cardio and strength exercises is the best way for overweight or obese adults to lose weight.

Bodyweight Exercises

Here’s what you have been waiting for. A list of bodyweight exercises you need to try.

1. Push Ups

50 Bodyweight Exercises You Can Do Anywhere
  1. Place your hands on the ground shoulder-width apart and your feet hip-width apart.
  2. Bend your elbows until your chest almost reaches the floor, then push back up.

2. Squats

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand with you feet hip-width apart.
  2. Bend your knees until your legs are parallel with the floor.
  3. Push through your heel and stand back up.

3. Plank

50 Bodyweight Exercises You Can Do Anywhere
  1. Position yourself face down with your forearms on the floor and your legs extend backwards.
  2. Squeeze your core.
  3. Hold for 30-60 seconds.

4. Lunges

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand with your feet hip-width apart and your hands and your hips.
  2. Step one leg forward and lower down until your back knee touches the floor.
  3. Push back up and repeat on opposite leg.

5. Burpee

50 Bodyweight Exercises You Can Do Anywhere

This is a great full-body exercise.

  1. Stand with your feet hip-width apart.
  2. Bend your knees and drop your hands down to the floor.
  3. Kick you feet back then jump them towards your hands.
  4. From this squatting position, jump up and repeat.

6. Step-up

50 Bodyweight Exercises You Can Do Anywhere

Use a coffee table or chair for this excellent glute exercise.

  1. Place one foot on the elevated surface.
  2. Push using the elevated leg and step up.
  3. Step down and switch legs.

7. Glute Bridge

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on the ground with your knees bent.
  2. Push up with your lower body.
  3. Lower back down to the ground

8. Jumping Jacks

50 Bodyweight Exercises You Can Do Anywhere

This one’s great for getting your heart rate pumping.

  1. Stand up straight.
  2. Jump out with your legs and lift your arms up to create a star shape.
  3. Jump back in and bring your arms down.

9. Walk-out

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand up straight then lean forward until your hands meet the ground.
  2. Walk your hands forward until you get to push-up position.
  3. Walk your hands back and stand up.

10. Mountain Climber

50 Bodyweight Exercises You Can Do Anywhere
  1. Start in push up position. Keep your core tight.
  2. Bring your left leg up to your chest then back to the floor.
  3. Repeat with right leg.
  4. Do it faster for an added burn.

11. Wall Sit

50 Bodyweight Exercises You Can Do Anywhere

Oh, the burn during this one!

  1. Slide your back down a wall until you reach sitting position.
  2. Stay tight and hold for as long as possible. (Your legs will shake!)

12. High Knees

50 Bodyweight Exercises You Can Do Anywhere

Another great cardio exercise!

  1. Stand with your legs hip-width apart.
  2. Jump one knee up as high as possible, then the other.
  3. Repeat for about 30 reps.

13. Curtsy Lunge

50 Bodyweight Exercises You Can Do Anywhere
  1. Step your right leg back behind and to the side of your left leg.
  2. Bend your knees until parallel to the floor.
  3. Return to standing position and repeat on opposite leg.

14. Single Leg Deadlift

50 Bodyweight Exercises You Can Do Anywhere
  1. Life your right leg behind and bend your knee.
  2. Lower your torso parallel to the ground.
  3. Lift back up and repeat on opposite leg.

15. Bulgarian Split Squats

50 Bodyweight Exercises You Can Do Anywhere

Use a coffee table or chair.

  1. Stand with your back to the table or chair.
  2. Place on foot up on the elevated surface.
  3. Step the other foot slightly in front.
  4. Bend your knee and lower down (like a lunge).
  5. Push back up and repeat on opposite leg.

16. Jumping Squats

50 Bodyweight Exercises You Can Do Anywhere
  1. Do a normal squat
  2. As you are coming up, jump

17. Pistol Squat

50 Bodyweight Exercises You Can Do Anywhere
Pexels

Not going to lie. This one is difficult.

  1. Lift one leg up in front.
  2. Bend other leg and squat down.
  3. Push back up.

18. Side Lunges

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand with your feet more than hip-width apart.
  2. Bend right knee and lower to right side.
  3. Come back to standing and repeat on left side.

19. Hip Dips

50 Bodyweight Exercises You Can Do Anywhere
  1. Start in plank position.
  2. Lower right hip to almost touch the ground.
  3. Come back to center then lower left hip to ground.

20. Stair Climb

50 Bodyweight Exercises You Can Do Anywhere

This is an excellent way to elevate your heart rate.

  1. Walk briskly up and down the stairs

21. Tuck Jump

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand normally.
  2. Push off your feet and jump.
  3. Bring your knees to you chest or as high as possible.
  4. Land back on your feet.

22. Bear Crawl

50 Bodyweight Exercises You Can Do Anywhere

Bear with us on this one.

  1. Start on your hands and feet.
  2. Reach your right hand and leg to the right.
  3. Then move your left hand and leg to the right.
  4. Continue moving to the right as far as you can.
  5. Then move back to the left.

23. Fire Hydrants

50 Bodyweight Exercises You Can Do Anywhere

Like a dog peeing, basically.

  1. Start on your hands and knees.
  2. Lift your left leg to the side until it is parallel to the floor.
  3. Bring it back down and repeat on opposite leg.

24. Donkey Kick

50 Bodyweight Exercises You Can Do Anywhere
  1. Start on your hands and knees.
  2. Life left leg back and up.
  3. Repeat on right leg.

25. Calf Raise

50 Bodyweight Exercises You Can Do Anywhere

No, we’re not talking about cattle here.

  1. Stand normally
  2. Lift up onto your toes.
  3. Come back down and repeat

26. Superman

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie with your belly on the floor and arms stretched out in front.
  2. Lift your arms and legs in the air.
  3. Come back down to the floor.

27. Crunches

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on your back with your knees bent.
  2. Bring your hand to your head and lift your upper body towards your knees.
  3. Lie back down.

28. Bicycle Crunches

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on your back.
  2. Bring your hands to your head.
  3. Slowly lift your right knee towards your left elbow.
  4. Return to lying position.
  5. Slowly bring your left knee towards your right elbow.

29. Flutter Kick

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on your back
  2. Bring your hands to your head and raise your chest.
  3. Lift your feet off the ground and kick like you are swimming

30. Side Plank

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on one side.
  2. Push up onto your elbow.
  3. Raise the other hand to the sky and hold.
  4. Repeat on other side.

31. Russian Twist

50 Bodyweight Exercises You Can Do Anywhere
  1. Sit on the floor with your knees bent.
  2. Lean back slightly.
  3. Move your arms from one side to the other.
  4. For added difficulty: Lift your feet off the ground.

32. V-ups

50 Bodyweight Exercises You Can Do Anywhere

This one is hard, but you will get the hang of it.

  1. Lie on your back with your arms straight behind you.
  2. Lift your legs and arms up towards the sky until they meet eachother.
  3. Lie back down.

33. Arm Circles

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand with your arms out to the side.
  2. Move them in circles backwards.
  3. Then move them in circles forwards.

34. Tricep Dips

50 Bodyweight Exercises You Can Do Anywhere

Use a coffee table or chair

  1. Sit with your back against the elevated surface.
  2. Put your hands on the edge and straighten.
  3. Lower down and then push back up.

35. Bicep Curls

50 Bodyweight Exercises You Can Do Anywhere

Use anything from weights to water bottles.

  1. Stand up straight and twist your arms so your elbows are facing backwards.
  2. Lift your forearms toward your chest.
  3. Lower back down.

36. Wall Push-ups

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand facing a wall.
  2. Place your hands on the wall and move your feet back.
  3. Bend your elbows towards the wall.
  4. Push back up.

37. Static Lunge

50 Bodyweight Exercises You Can Do Anywhere
  1. Preform a normal forward lunge.
  2. Hold lunge position for 30 seconds.
  3. Repeat on opposite leg.

38. Leg Raises

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand up straight, feet hip-width apart.
  2. Lift one leg up until it is parallel with the floor.
  3. Repeat on opposite leg.

39. Skater Jumps

50 Bodyweight Exercises You Can Do Anywhere

Give yourself a lot of space for this one!

  1. Start standing up.
  2. Jump sideways onto right leg and bring left leg behind.
  3. Jump sideways onto left leg and bring right leg behind.

40. Standing Oblique Crunches

50 Bodyweight Exercises You Can Do Anywhere
  1. Stand up straight.
  2. Place your hands on your head.
  3. Slight bend to your right side.
  4. Lift your right knee up towards your right elbow.
  5. Return to standing position and repeat on other side.

41. Plank Jacks

50 Bodyweight Exercises You Can Do Anywhere

This one burns real quick!

  1. Start in high plank position
  2. Jump your feet out to the sides then back in.

42. Single Leg Kickbacks

50 Bodyweight Exercises You Can Do Anywhere

You can hold a wall for more balance.

  1. Place your hands on your hips and lean forward.
  2. Kick your right leg back as far as possible.
  3. Repeat on left leg.

43. Reverse Crunch

50 Bodyweight Exercises You Can Do Anywhere

This is great for your lower abs.

  1. Lie flat on your back.
  2. Place your hands under your bum.
  3. Bring your legs up and lift your bum off the floor.

44. Hand To Toe Touches

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie flat on your back with your arms above your head.
  2. Lift your left leg up to meet your right hand.
  3. Lie back down then bring your right leg to meet your left hand.

45. Hip Thrusts

50 Bodyweight Exercises You Can Do Anywhere

These are known as the best exercise to grow your glutes. Use a coffee table or chair.

  1. Sit with your back against the elevated surface and bend your knees.
  2. Lie back and lift up so you are parallel to the floor.
  3. Slowly lower your bum almost to the floor.
  4. Push back up through your heels and repeat.

46. Elevated Feet Hip Thrusts

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on your back and place your feet on the couch.
  2. Lift your body up onto your shoulders.
  3. Lower your bum almost to the floor.
  4. Push back up and repeat.

47. Sit-ups

50 Bodyweight Exercises You Can Do Anywhere
  1. Lie on your back with your knees bent
  2. Tighten your core and sit up.
  3. Lie back down and repeat

48. Jumping Lunges

50 Bodyweight Exercises You Can Do Anywhere

Feel the burn in your quads.

  1. Jump down into a lunge position.
  2. Jump up and switch to lunge position on the other leg.

49. Boxing Punches

50 Bodyweight Exercises You Can Do Anywhere
  1. Stay light on your feet with a slight jog.
  2. Clench your fists and punch out into the air.

50. Elevated Push-ups

50 Bodyweight Exercises You Can Do Anywhere

Use a coffee table or chair.

  1. Place your hands on the elevated surface.
  2. Move your feet back until you are in a push up position.
  3. Preform a push up.