Ditch the free weights, those heavy weight pieces of equipment, expensive gym memberships, and trainers.
Let’s talk about bodyweight training!
The good news is that you can increase your physical fitness by working out at home with bodyweight exercises alone!
For these 50 bodyweight home exercises, you won’t even need your home gym equipment, like your treadmill or stationary bike.
Forget about barbells, bench presses, or squat racks. You don’t even need to pop in an exercise video.
Body weight exercises are a great way to hit every muscle group in your whole body with literally just your body weight!
The best part is that you can do this type of workout from your living room without a personal trainer or complicated circuit training.
Does it get any better than that?
So what do you think of when you hear “bodyweight exercises”? Calisthenics? Handstands? Yoga workouts?
It’s all of the above!
As the name suggests, it’s an effective way to utilize gravity and your body weight to resistance train and build muscle.
Bodyweight training borrows moves from many fitness classes and modalities such as yoga workouts, exercise videos, strength training, and cardio workouts, like a jump rope.
These basic exercises can be added to virtually any exercise program and are a great workout for weight loss.
Benefits of Bodyweight Exercises
There are numerous benefits of full-body workout bodyweight training from building strength and endurance to testing your balance and improving your mobility.
You’ll be doing those handstands and pull-ups in no time!
This fitness program will amp up your heart rate, burn calories and improve your overall physical fitness.
You can get a full-body workout including cardio training from virtually anywhere, at any time.
These home exercises require no equipment, just physical activity. Many are compound exercises.
Getting Started With Bodyweight Workouts
First things, first. Proper form is key with any full-body exercise, but especially bodyweight workouts.
Please make sure to read through the description of each common bodyweight exercise prior and only complete a repetition if you can maintain the form, especially the advanced exercises.
Focus on your body awareness to minimize the risk of injury.
If you’re a beginner, start with a low number of reps of each exercise for your bodyweight movements.
Match your sets to your fitness level and fitness goals.
Only move onto the next set if you can maintain body form.
Take a minute of rest in between sets.
Without further ado, here are our top “50” favorite bodyweight moves!
Add these different movements to your regular exercise regimen or mix and match for a quick workout if you don’t have a lot of time.
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50 Best Bodyweight Exercises for Quick at Home Workouts
Lower Body Bodyweight Exercises
1. Wall Sit
- Stand against a wall, back flat. Step your feet about 2 feet forward, shoulder-width distance apart.
- Slide your back down the wall until your knee joints are at 90-degree angles and stacked over your ankles. Your thighs are parallel to the ground. It’s almost as if you’re sitting in a chair.
- Hold for as long as can, keeping your abs engaged.
- Stand with your feet a little wider than your hips, toes slightly pointed out, gaze straight ahead.
- With your arms out in front of you and parallel to the floor, shift your weight into the heels and balls of your feet. Not your toes!
- Engage your core as you start to bend at the knees, slowly lowering down while sending your hips back until your thighs are parallel with the floor.
- On an exhale, press through your heels as you rise to stand.
3. Reverse Lunges
- Stand with your hands on your waist, feet hip-width distance apart.
- Step back with your left foot and lower down until both knees are at a 90-degree angle.
- Press through your right heel as you return to the starting position.
- Alternate which leg you step back with.
- Stand in front of a bench or box, the height of your choice.
- Place your right foot on top of the selected object. Press through your foot, calves, and quads, lifting your body, keeping your chest up and shoulders back.
- Pause before lowering back to the starting position.
- Repeat, alternating starting legs.
5. Donkey Kicks
- Start in a tabletop position with your hands directly under your shoulders and your knees under your hips, neutral spine.
- Engage your core, glutes, and hamstrings tendons as you lift your right knee at a 90-degree angle up and back towards the sky.
- Be careful not to arch your back!
- Return your knee to the starting position.
- Complete an equal number of reps on both sides.
6. Marching Glute Bridge
- Start lying on your back, knees bent and firmly on the mat. Your arms are by your sides, palms up.
- Press through your heels as you lift your pelvis off the ground, creating a straight line from your shoulders to your knees.
- On an exhale, further lift your right knee towards your chest, keeping your core and glutes firm. Don’t let your hips drop!
- Return to start and repeat on the left side.
- Lie on your right side with your knees, hips and shoulders stacked. Bend your legs at 90-degree angles.
- Use your right arm as a pillow for your head and your left hand on your lower back or side.
- Keeping your feet together like a hinge, lift your top leg, rotating through the hip with your glutes and inner thighs engaged. Your lower leg stays glued to the floor.
- Return and repeat for your desired number of reps.
- Switch to your left side.
8. Fire Hydrants
- Start in your tabletop position, check your alignment.
- Draw in your belly button as you lift your right leg (bent at a 90-degree angle) out to the side at hip height.
- Return to start.
- Complete the same number of reps on the left side.
9. Single-Leg Kickbacks
- Set yourself up in your tabletop position once again.
- This is very similar to your donkey kick, however instead of lifting your right leg back and up, extend through the knee, kicking your heel towards the wall behind you.
- Return to start. Complete an equal number of reps on both sides.
- Want to kick it up a notch? Add a resistance band!
10. Lateral Leg Raises
- Lie on your right side and elevate your torso by stacking your elbow under your shoulder with your forearm parallel to the front of the mat.
- Keep your legs stacked and in a straight line with your back. Be careful not to lean forward.
- On an exhale, engage your core and adductors as you lift your top leg approximately 45-degrees.
- With control, lower back to the starting position.
- Complete your desired number of reps before switching to the other side.
11. Hip Bridges
- Lie on your back with your knees bent and firmly planted on the mat.
- Straighten your arms by your sides.
- On an exhale, lift your pelvis and squeeze your glutes, creating a straight line from your knees to your shoulders.
- Slowly lower down. That is one rep.
12. Single-Leg Glute Bridges
- Start in the glute bridge setup, as above.
- Straighten your right leg, keeping your left foot firmly on the ground.
- Lift your pelvis by pressing through your left heel, keeping the right leg straight.
- Slowly lower your hips and repeat.
- Switch to your left for an even number of reps.
13. Side Lunges
- Start in a neutral stance with your feet hip-width distance apart.
- Step widely to the right, bending at the knee and sending your hips back.
- Press off with your right foot returning to standing.
- Repeat on the left.
14. Curtsy Lunges With Side Kick
- Stand with a neutral spine, feet hip-width distance apart.
- Step your right foot behind and across your left leg as you lunge.
- Firmly press through your right foot and rise to stand as you kick your right leg out to the side.
- Return to the starting position.
15. One-Legged Balance
- Stand with your feet directly under your hips, hands on your waist.
- Lift your right leg, bending at the knee to 90-degrees.
- Hold for as long as you can, try for 30 seconds to start. Add time with practice.
- Repeat on the left.
16. Forward to Reverse Lunges
- Stand in the standing position, feet hip-width distance apart.
- Step your right foot forward, bending both knees to 90-degrees, your left knee floating just above the ground.
- Press through your front foot as it travels through neutral, stepping back to a reverse lunge.
- Again, press through your foot, returning to standing. That’s 1 rep.
- Repeat on the left.
17. Bulgarian Split Squat
- Stand in front of a bench in a neutral stance, core engaged.
- Place the top of your foot on the bench behind you.
- Slowly lower until your opposite thigh is parallel to the ground.
- Press through your standing leg, returning both feet to the ground.
- Repeat with the opposite foot.
- Hold a dumbbell or kettlebell in your hands for an added challenge.
18. Squat Jacks
- Start in your neutral stance, feet shoulder-width apart.
- Keeping your upper body still, jump your feet wide, sinking your seat back into a squat. Pay attention to your jump squat form!
- Jump your feet back together as you raise your arms over your head. That’s 1 rep.
19. Power Lunges
- Start in your neutral standing position.
- Step one leg forward, lowering until there are 90-degree angles in both knees.
- Powerfully press off the front leg returning to the starting position.
- Alternate legs.
20. Jumping Lunges
- Set up like the previous exercise.
- Instead of returning your front leg to start, jump and switch your legs mid-air, landing with the opposite foot in front.
- Lower until your front thigh is parallel with the ground.
- Jump and switch again. This is one rep.
Full Body Workout Bodyweight Exercises
- Set up in a pushup position with your toes tucked and wrists under your shoulders.
- Jump like a frog! Bring your feet to the outside of your hands as you lower your seat towards the ground, almost like your squat jump from previously.
- Jump back to the start. Repeat.
- This is great prep for handstands if you focus on stacking your hips!
- Start with a squat, bending at the knees and lowering your glutes toward the ground.
- Place your hands on the ground, directly under your shoulders.
- Shift your weight forward as you squat jump your feet back into a pushup.
- Complete 1 pushup.
- Jump your feet back to the outside of your wrists. (see Froggers)
- As you stand, jump and reach your arms overhead.
- Land with bent knees. This is 1 rep.
- Start in the basic plank position. This is with your wrists under your shoulders and toes tucked.
- There is a straight line from the tip of your head to your heels.
- With control, lower your chest towards the ground, squeezing your shoulder blades together, stopping just above.
- Pause. Press back up.
24. Wide-Grip Push-Ups
- Set up in your high plank position. Walk your hands out wide.
- Lower your chest towards the ground.
- Push back up.
25. Single-Leg Reach and Jumps
- Start in your neutral standing position.
- Shift your weight into your left leg. Hinge forward, extending your other leg back and reaching your right fingertips to the ground.
- Using your leg strength, pull your knee into your chest as you immediately jump.
- When you land, send the leg back behind you. This is 1 rep.
26. High Knees
- Start in your standing position.
- Pull one knee into your chest.
- Quickly switch, pulling your other knee in while simultaneously extending your opposite.
- Continue at a running pace.
27. Skater Hops
- While standing, jump your left foot out to the side, pulling the right behind into 90-degrees.
- Don’t let the foot touch the ground.
- Press through the left, jumping to the right with the left foot floating behind.
- Continue at a quick pace.
28. Jumping Jacks
- Again, start standing.
- Jump your feet out wide as you sweep your hands overhead into a clap.
- Return to standing.
Core Strength Bodyweight Exercises
29. Bird Dog Crunches
- Start on all fours in a tabletop position with your wrists under your shoulders and your knees under your hips.
- Extend your right arm out in front of you and your left leg out behind you.
- Engage your core for stability.
- On an exhale, crunch, connecting your right elbow to your left kneecap.
- Inhale, release.
- Repeat on the opposite side.
30. Down Dog Abs
- Get into the downward-facing dog position.
- Spread your fingers wide and press them forward as your heels reach toward the mat.
- Inhale your right foot up and back towards the sky.
- Exhale, shift your weight forward bringing your knee to your nose. Slightly round your back.
- Return to start. Repeat an even number of reps on each side.
31. Plank Taps
- Start in your high plank position.
- Engage your abdominals as you bring one hand to the opposite shoulder.
- Release and switch.
- Don’t rock back and forth, keep your upper body engaged and stable.
32. Bear Planks
- Set up in your tabletop position with tucked toes, spread your fingers wide for stability.
- Brace your core and press through your hands as you hover your knees about 1 inch off of the ground.
- Don’t forget to breathe!
- Hold for 30 seconds, then release.
33. Side Plank Dips
- Start in your side plank position with your forearm on the mat, elbow under the shoulder.
- Your other hand can be on your waist or behind your ear.
- Slowly lower your hip toward the ground.
- Engage your side body as you bring it back to neutral. That is 1 dip.
34. Plank With T Rotations
- Again, start in your standard pushup position.
- Row your right arm up as you stack your shoulders and your feet turn to their sides, into a side plank.
- With control, release to start.
- Switch sides.
35. Plank Ups
- Begin in your plank position.
- Drop your right forearm to the ground.
- Then your left, landing in a forearm plank.
- Reverse, picking up your right hand and placing it back under your shoulder.
- Then you left, returning to start.
- Alternate your hands that initiate the movement, abdominals engaged the entire time.
36. Mountain Climbers
- Begin in your pushup position.
- Bring your right knee to your right wrist.
- Return to plank pose.
- Alternate, bringing your left knee to your left wrist.
- Pick up your pace for each rep to get that heart rate up!
37. Plank Hops
- Begin in your high plank position, however, bring your feet to touch. Keep a slight bend in your elbows.
- Brace your core as you hop both feet out to a wide “v”.
- Return your feet together.
- Pick up the tempo as you continue.
38. Bicycle Crunches
- Lie on your back, stacking your knees over your hips, both bent at 90-degrees.
- Place your fingertips behind your ears.
- Crunch up and twist, bringing your right elbow to your left knee and extending your right leg.
- Return to start and switch. That is 1 repetition.
39. Trunk Rotations
- Lie on your back, knees bent, shins parallel to the floor.
- Extend your arms, creating the letter “T”.
- Slowly drop your knees to the right.
- Engage your core muscles, returning to the center.
- Drop your knees to the left.
- Return to center.
- Continue for your desired number of repetitions.
40. Side Plank Rotation With Kicks
- Begin in your pushup position.
- Shift your weight in your right hand and left foot as you extend your right leg under your body, twisting through the torso.
- Tap your right toes with your left fingers.
- Return and repeat on the opposite side.
41. Lateral Plank Walks
- Begin in your high plank position.
- Walk your left hand to the left, left foot to follow.
- Repeat with your right side.
- Take 5 “steps” to the left.
- Repeat to the right.
42. Plank Jacks
- Setup in your forearm plank posture – hands clasped and feet together.
- Engage your abdominals as you jump your feet out to a “v” and then return together.
- Pick up your pace as you work through your repetitions.
43. Forearm Side Plank Twists
- Begin in your forearm side-plank on your right side. You can either stagger your feet or stack them.
- Place your right fingertips behind your right ear.
- Twist, bringing your right elbow toward the ground.
- Twist back up.
- Complete an even number on both sides.
- Lie on your back in full extension, arms overhead.
- On an exhale, crunch up, creating the letter “v” with your arms and legs.
- With control and core stability, slowly lower down.
- Take this combination to the next level by passing a yoga block between your hands and feet.
45. Dead Bugs
- Lie on your in back in a reverse tabletop, shins parallel to the ground, arms reaching toward the sky.
- With control, extend your opposite arm and leg. Return to your tabletop.
- Repeat with the opposite limbs.
- Alternate sides.
46. Spider-Man Mountain Climbers
- Set up in your plank position.
- Bring the inside of your knee to the same-side arm, crunching through your obliques. Return.
- Repeat on the opposite side.
- Continue alternating for your desired number of repetitions.
47. Alternating Knee-To-Chests
- Lie on your back, legs extended.
- Pull one knee into your chest, keeping the other out long along with the mat.
- Switch, pulling the opposite knee in while extending the other.
- Continue alternating.
48. Sit-Up with Twists
- Begin in your standard sit-up position, feet firmly on the ground, hands together in front of your chest.
- Sit up, extending your arms, twisting and reaching your hands to the outside of your knees.
- Return down.
- Repeat, bringing your hands to the outside of the opposite knee.
49. Standing Oblique Crunches
- Stand in a neutral position.
- Place both hands behind your head, elbows wide.
- Shift your weight to your right foot as you crunch to the side connecting your left knee with your left elbow.
- Using your obliques, return to stand.
- Repeat on the opposite side.
50. Arm circles
- Stand with your feet hip-width distance, arms out by your sides, parallel to the ground.
- Make small circles with both arms, clockwise working through the full range of motion of your shoulder
- Repeat counterclockwise.
Bonus Exercise! Chair Dips
- Sit on a chair with bent knees and feet firmly on the ground.
- Wrap your fingers around the seat in a firm grip.
- Step your feet out until your glutes are off the chair and your arms (biceps and triceps) are supporting your weight.
- Lower down by bending through the arms.
- Press up to the start. This is one rep.
Use your own body weight through different exercises to get stronger, build your muscle mass and endurance through bodyweight training!
To recap: body weight exercises are a form of resistance training and physical activity and workout routines that use the weight of your own body for weight loss and strength training.
This type of exercise borrows from exercise videos, yoga workouts, plyometrics, and HIIT cardio.
Some of these moves are great preparation for complicated yoga poses such as handstands. You’ll see a significant difference in your practice.
You don’t need special equipment, weight machines, or fitness equipment to workout at home. Just a little space and a water bottle.
It’s a good way to improve your overall health without an athletic trainer and minimal equipment.
With the coronavirus having all of us missing our gym time and workout programs, adding these 50+ effective exercise entire body workouts to your home exercise program will have or keep you in great shape!
You can create your own bodyweight circuit exercise routine to improve total body muscle strength for any amount of time that you have available.
But remember, there is no good reason to not use good form! No excuses!