To build strength and muscle, you don’t always need a gym or heavy weights. A simple and effective way to work each and every part of your body with zero equipments is adapting to bodyweight exercises.

This form of training includes basic bodyweight exercises like push-ups and squats to advanced aspects like handstand push-ups and pistol squats. There are various exercises you can do anywhere and at anytime.

You can also turn these exercises into a full-body workout by adjusting the amount of weight you place on different parts of your body. It will challenge your muscles from head to toe.

What Are Body Weight Training Exercises?

Body weight exercises are workouts in which a person’s own body is used for resistance training, instead of relying on external equipment or weights.

These strength training exercises help you improve strength, flexibility and balance, can be done anywhere at any time which makes it the best option for people with busy schedules.

Examples include push-ups, squats, lunges, planks, and burpees. These can be modified as per various fitness levels, making them accessible to people of all abilities.

Additionally. they are a cost-effective way to stay fit as there are minimal or no equipments involved. They are also a low impact option for people with joint or mobility issues.

By adapting to these exercises into their workout routine, people can build and tone muscle, improve cardiovascular health, and increase overall physical fitness.

The 12 Best Bodyweight Exercises For Beginners

1. Jumping Jacks

Stand and put your feet together and arms at your sides to start. Jump up slightly while spreading your feet out wide and swinging your arms up over your head in one smooth motion.

Land softly with bent knees to absorb impact, and continue reversing the movement to return back to the starting position.

You shall feel that heart rate rise! Let your whole body move and groove as you jump – it’s like you’re dancing to the beat of your own drum.

Bounce light on your toes and don’t be afraid to add some flair. Kick those legs out further or reach those hands higher!

Jumping jacks are such a fun and easy exercise to mix things up. You can do them anywhere at any time – no equipment is needed. It’s the ultimate portable cardio burst to energize your day.

strength training exercises

2. Walking Jacks

Feel the burn in your legs and get your heart pumping with Walking Jacks – the bodyweight exercise that takes jumping jacks to the next level. Forget boring old jumping jacks.

Walking Jacks add a plyometric hop to each rep, engaging your glutes and challenging your balance for serious lower-body toning. Just try these for 30 seconds and you’ll be feeling that sweet burn!

Start standing with feet together and arms at your sides. In one smooth motion, step your right leg out to the side as you sweep your arms up and out to shoulder height.

Hop to switch your feet, landing with your left leg out to the side as you swing your arms down and back behind you. Continue alternating hops from side to side, swinging arms up and down in opposition.

Really exaggerate that lateral hop to activate your inner thighs, glutes, hamstrings and more.

3. Side Plank

This effective and engaging core exercise will have you working up a sweat in no time. Now don’t let the name scare you off – the side plank can be a splendidly splendid move once you get the form down.

Here’s the deal: start by lying on your side, then prop your top arm straight so your body lifts into a long diagonal line. Tighten your core by drawing your belly button toward your spine – this little move is very important for stability.

Lift your hips as high as feels right for you, avoiding any saggy draggy middle bits. Hold this spicy position for as long as your body allows.

Take breaks as needed, that cute core area is working overtime! For an extra zesty challenge, lift your top leg into the air, keeping it in line with your torso.

4. Plank

Hit the deck and feel the burn with the mighty plank! Forget flashy gadgets and gizmos – all you need is your strong, sculpted body. Find your inner strength as you hold this simple but killer core move.

Feel the fire in your abs, back and arms as you keep your body in one shaking, straight line. Sweat beads tickle your furrowed brow, and your heart pounds as loud as a battle drum.

Still, you hold, a warrior conquering their quaking limbs through the sheer force of will. Seconds pass like hours, minutes like days, but you stand triumphant as a colossus astride the gym mat.

Your chiseled physique thanks you, as you forge muscles and mental grit to last a lifetime. So behold the glorious plank, recruiter of champions, shaper of gods!

Conquer the shake, dominate the burn, and earn your warrior soul. Lock in, feel the power, and commit to ultimate strength – one clenching second at a time!

5. One Arm Row

Feel that burn in your back and biceps? It means one thing – you’re absolutely crushing your one-arm rows! Squeeze your core tight and keep your body straight as a plank to work those back muscles even harder.

Pull through the elbow, engaging those biceps as you row yourself upwards. Don’t swing your body to momentum cheat either – strict form is key here. Control yourself on the way down too, getting a full range of motion.

Come on, you’ve got this! Pump out a few more reps and really feel that mind-muscle connection. You shall see sweat dripping and muscles burning by the end!

You can collapse in a heap afterward, you’ve earned it. But for now, dig deep and keep pulling through. Show those lats, biceps, and middle back who’s boss! Own this move and reap the upper body rewards after.

6. Regular Lunges

Grab your workout gear because we’re tackling the regular lunge – a classic move that never fails to challenge.

Stand with feet hip-width apart, core engaged, shoulders back. This is your starting position. Now take a big step forward with one leg, bending both knees to drop into a lunge.

Make sure that front knee doesn’t go past the toes as you descend. Drop it low, feeling that sweet stretch in the hip and leg. Hang here for a moment, then drive through the front heel to push yourself back up to standing. That’s one rep!

Repeat on the other side, alternating legs with each lunge. Take it slow and focus on proper form – keep that chest lifted, core tight.

Drop that back knee straight down to the floor rather than letting it hover. This makes sure each leg is doing an equal amount of work.

After a few reps, you’ll feel that burn kick in big time! Those quads and glutes have to fire hard to power you in and out of each lunge.

7. Supported Lunges

This variation of a classic lunge takes things up a notch by adding an extra balance challenge. Here’s how it works: stand tall holding onto something sturdy like a railing, chair, or even a wall.

Engage your core for stability. Then, take a big step forward with one leg, bending both knees to lower down until your front thigh is parallel to the floor. Make sure that the front knee doesn’t pass over the toes!

Now for the balance challenge – try taking your hand briefly off the support. Don’t worry if you wobble a bit at first – finding your balance will get easier with practice.

Aim for 3 sets of 10-12 reps on each side. Really focus on proper form rather than speed; that controlled motion works wonders for strengthening and sculpting. If you feel any strain in the knees, go back to holding onto your support the entire time.

The best part about supported lunges? All you need is yourself and something to lightly hold onto – no equipment required. So anytime you want to build strength while spicing up your usual cardio routine, give these a try.

8. Bodyweight Squat

This phenomenal exercise works your entire lower body strength and core without any equipment other than your own body.

To do it, stand with your feet hip-width apart, send your booty back like you’re sitting in a chair, and squat down until your thighs are parallel to the floor. Make sure your knees don’t go past your toes – we’re going for booty burn, not knee strain!

Drop it low into the squat, feeling those glutes and quads activate. Then drive through your heels, engage your core, and return to standing. That’s one rep! Aim for 3 sets of 12-15 reps for muscle toning.


9. Assisted Bodyweight Squat

Squats can be tough, but don’t give up! There’s an awesome exercise variation called the Assisted Bodyweight Squat that can help.

Here’s the deal. You still get into a standard squat position – feet shoulder – width apart, chest up, booty back like you’re sitting in a chair. But to take some of the weight off, you hold onto a sturdy object in front of you, like a pole or doorframe.

This lightens the load so you can nail good squat form. Over time as your legs get stronger, use less support from your arms until you can crush those free squats!

10. Regular Push-Up

No fancy equipment is needed for this super-effective upper-body shredder. Just get into a high plank position, hands directly under shoulders, legs extended behind you, abs and glutes engaged.

Inhale as you bend those elbows, lowering with control towards the floor. Feel that chest, shoulder, and tricep activation! Once you reach the bottom, explode back up to start with power.

Lock those elbows and squeeze those back and core muscles tight. You got this! Crank out as many perfect-form reps as you can. It’s just you vs gravity my friend.

Embrace the sweet ache, it means growth and progress! Max effort, leave nothing behind. Push past old limits! You know push-ups are the OG muscle builder for good reason.

11. Elevated Push-Up

It’s time to pump up those pecs and triceps with the powerful, plyometric Elevated Push-Up. This exercise will have your muscles screaming for mercy as you explode up from the floor, hands planted firmly on an elevated surface.

Feel that burn as you lower your body in a controlled fashion, inches from the ground. Now explode upwards again, unleashing the beast within!

Dig deep and give 10 more reps. You should see sweat pouring and muscles shaking by the end. You can do it! Feel your inner warrior emerging with each rep. This is where champions are made.

No pain, no gain. Embrace the burn.

12. Knee Push-Up

This bodyweight exercise is your new BFF for building upper body strength. Don’t let the word “knee” fool you – Knee Push-Ups are no joke!

Here’s the 4-1-1: start on all fours, with your hands planted below your shoulders and knees bent down to the floor. Keep that core tight, glutes engaged – you know the drill. Bend those elbows, lowering your chest to the ground.

Feel the burn in those triceps! Then press back up with control. Get pumped about Knee Push-Ups because they tone your arms, chest, and abs without slamming your joints.

Scale up when standard push-ups get too real. Or take it down a notch when you need a break. However you flow, just make sure you’re moving with intention and listening to your body.

Best Bodyweight Workouts to Build Muscle & Burn Calories

1. Walking Lunges

That’s the sweet sensation of strength building as you power through walking lunges. Step forward, bend those knees, get low! Now straighten up and stride mightily into your next rep. Don’t forget to keep your core tight – abs in, back straight.

With each controlled step you’re sculpting shapely legs and glueing a solid core. You got this! Feel the fire as you lower down. Use those glutes to drive back up. Step by step, rep by rep, you’re forging a powerful physique.

Revel in the slowly building burn as you lunge onward. Be proud of the dedication you’re putting in to better your body.

Keep moving forward one lunge at a time and picture the strong, capable version of yourself you’re striding towards. The more sweat you pour out, the more you’ll get back in badass muscle tone and physical confidence.

2. Bear Crawls

No equipment is needed for this primal move. Just your body weight and some space to let that inner beast out!

Start on your hands and knees, wrists under shoulders, knees under hips. Lift those knees up off the floor so you’re balanced on your hands and feet.

Now crawl forward like a lumbering bear, stepping alternate hands and feet. Keep the butt down and core engaged as you crawl it out across the room. After 10 big steps, crawl it back to start and repeat.

Yeah, you’re gonna look a little silly bear crawling across your living room. But who cares when you’ve got biceps blazing and glutes on fire?

This move challenges coordination and tests overall strength from head to toe. Feel that cardio burn as you pick up pace. By the last set, you’ll be roaring along like the king of the forest!

3. Flutter Kicks

No equipment is needed for this deceivingly simple move that will have your core begging for mercy.

Just lie back with arms at your sides, legs extended. Lift those legs up just above the floor, engaged through the core. Now, start kicking! Rapid little up and down movements, like you’re doing the backstroke in mid-air.

Keep that motion fluid and controlled. Don’t let those legs drop or your lower back arch up. You are isolating that lower abdominal region here. Squeeze it tight with every tiny kick.

4. Bench Dips

This bodyweight exercise will have those tri’s jumping for joy. Simply plant your hands behind you on a bench, feet firmly on the floor. Keep that back straight while lowering your butt down towards the floor.

Once you hit parallel or a little below, explode back up to the start position and squeeze those triceps! You should feel that spicy burn.

Do 3 sets of 10-12 reps to finish off those tri’s. Weekly bench dip sessions will give Popeye himself a run for his money! Still too easy?

Add a dumbbell between those legs to take things up a notch. Or if you’re a seasoned dipper, strap a band around those feet and get ready to fly!

5. Single-leg Burpee

This uncommon exercise variation forces you to isolate each leg for new tests of coordination, balance and raw power output.

It’ll have your heart-rate flying skyward as you flow from plank to single-leg squat to tuck jump in one outrageously athletic maneuver.

The result? Faster footwork, stronger stabilizers, and lean legs that’ll turn heads wherever you stride.


6. Side Planks

Feel that burn in your core! We’re holding a killer side plank, baby. Squeeze those obliques tight and balance like a champ. Don’t let that hip sag – keep it lifted! Hold it!

You’ve got muscles in places you didn’t even know. Embrace the shake, we’re almost there. Keep breathing. This is you getting stronger, more toned, and totally crushed. Woo! Release and relax.

You will feel awesome. High five! You just worked muscle groups you can’t even spell. But you’ll be feeling them tomorrow, that’s for sure.

Now catch your breath because you aee going again on the other side. Time to fire up that core and show off that beach bod confidence!

7. Chest Flick Press-Up

This dynamic bodyweight exercise adds some spice to your standard push-up, engaging new muscles in your upper body for a supercharged workout.

Here’s the deal: start in a high plank position, hands directly under your shoulders. Lower your body until your chest nearly touches the floor.

As you push back up, flare your elbows out to the sides when your arms reach 90 degrees. Now, the fun part! Flick your elbows forcefully back into a straight-arm plank.

8. Reverse Crunch

Sizzle those abs with the mighty reverse crunch. No equipment is needed for this killer core exercise that’ll have you screaming for mercy.

Lie back, hands by your sides, knees bent, feet flat on the floor. This is home base. Now breathe in deep and lift their heels, exhale, and squeeze everything in – yes, even your butt – lifting that butt up off the floor.

We’re talking lower back imprinted on the gym mat. Hold here at the top, feel that sweet burn in your abs. Then lower with control back to the floor.

9. Mountain Climbers

Crank up those mountain climbers and start ascending to a stronger, leaner you. Don’t just go through the motions – put some grit into it.

Dig your toes into the floor, brace your abs, and pump those knees to your chest like you’re scaling Everest. Yeah, it burns. Embrace the burn! Let it fuel you higher.

Keep that back straight, glutes engaged, and core fired up. Up down down! You got this. Take it up another level. You should see your sweat. Keep driving those knees!

Now feel that incredible pump in your legs and abs. Feel the exhaustion setting in. But don’t give up. You can do more than you think you can.

10. Jump Squat

This explosive exercise trains your legs and glutes like nothing else, adding some major spice to your usual squat routine.

Here’s the best part – all you need to do jump squats is your own body weight. No equipment is required!

Just get into a shoulder-width squat stance with your chest lifted. Send your butt back like you’re sitting in a chair, keeping your knees behind your toes.

11. Jumping Lunge

This explosive exercise will torch calories and sculpt strong, toned legs faster than you can say “quad burn!”

Here’s the deal: start tall, with feet hip-width apart. Send your right leg back into a reverse lunge, bending both knees to 90 degrees.

Now comes the fun part – explosively drive through your legs and jump up, switching legs in midair. Land softly in a lunge with your left leg back, ready to sink down. That’s one rep!

12. Single-leg Glute Bridge

Feel that burn in your glutes? That’s the sweet sensation of your booty getting stronger! With each rep of the single-leg glute bridge, you’re building serious muscle and sculpting a peachier posterior.

Start by lying on your back, knees bent, one leg extended. Plant your working leg firmly and drive your hips skyward. Squeeze those glutes like you’re grabbing a dollar bill between them! Hold it at the top, feeling that booty engage.

Lower with control, but don’t fully rest on the floor. Keep constant tension on your tush. Repeat until your glutes are shaking and begging for mercy. Don’t worry, the butt gains are so worth the pain!

13. Frozen V-sit

This intense move will have your abs on fire as you hover your legs and torso off the ground in a ‘V’ shape.

To take the plunge into this exercise, start seated with your knees bent and feet flat. Engage those abs by leaning back slightly while lifting your feet off the floor.

Balance on your butt as you extend your legs forward and raise your torso up, forming that glorious ‘V’ shape with your body. Squeeze those glutes and keep that back straight – no hunching!

Now comes the real test – holding this banana pose from plank hell. You’ll be shaking as your middle screams for mercy, but squeeze those abs tighter and breathe through the quiver!

Fight the urge to collapse into a puddle of pain. Stay strong in that ‘V’ and you’ll sculpt a core of steel.

Slowly lower back down when you just can’t take the heat anymore. But next time – challenge yourself to hold that v-sit a little bit longer!

14. Oblique Crunch

Looking to fire up those side obliques and chisel out a sexy waistline? Well, get ready to feel the oblique burn with my fave no-equipment exercise – the Oblique Crunch!

This deceivingly simple move tones and tightens those love handle areas by working the internal and external obliques. And the best part? All you need is your own body weight to get ripped results!

Here’s the DL: start lying down, knees bent, feet flat. Extend your arms overhead or place your hands gently behind your ears.

Engage that core lift your shoulder and twist it toward the opposite knee in a controlled motion. Feel the sweet oblique fire! Lower with control and repeat on the other side.

Wanna amp it up? Add a light dumbbell or medicine ball for added resistance. Or extend your legs straight out for a greater challenge. Play with tempo – slow and steady or quick pulses will have those obliques screaming for mercy!

15. Crab Walk

The Crab Walk is a bodyweight move that will have you feeling the burn in no time. Here’s how it works: start in a high plank position with your hands directly under your shoulders and core engaged.

Lift your hips up to form a straight line from knees to shoulders, kinda like an upside-down table. Then, you’ll “walk” sideways by stepping your feet outside your hands while keeping your hips lifted. Take 10-15 steps, then crab walk back the other way.


The Benefits of Bodyweight Exercises

1. Bodyweight Exercises can be Quick and Easy

Bodyweight exercises allow you to torch calories and sculpt lean muscle in the comfort of your own home – no equipment required.

These super simple moves use your own body weight as resistance to help build strength and endurance over time. We’re talking squats, lunges, pushups, and planks.

When performed correctly with enough repetitions, bodyweight exercises can be just as challenging as any loaded movement.They can be done virtually anywhere and take just minutes to complete.

Wake up your muscles first thing in the morning to get your blood pumping and set the tone for an awesome day. Knock out a few sets during commercial breaks of your show later at night to get your steps in without stepping away from the TV.

2. Bodyweight Exercises are Brilliant for Developing Technique

Bodyweight exercises are clutch for developing near-perfect form. When you take away external resistance like dumbbells or machines, you’ve got nothing to rely on but your own strength and control to perform the movement.

This means any tiny instability, asymmetry, or mobility limitation gets magnified big time. Then you can pinpoint exactly where your technique could use some fine-tuning.

It’s like turning up the magnifying glass on your movement quality! Things you’d never notice when lifting weights suddenly become glaringly obvious.

This helps fast-track your gains because solid technique is key for getting the most out of any exercise with maximum efficiency and minimum injury risk.

3. Bodyweight Exercises will Increase Your Mobility and Stability

Bodyweight training has come a long way in recent years and there are so many creative moves you can do to challenge your body in new ways.

By using your own bodyweight as resistance, you will simultaneously build strength and improve mobility through a wider range of motion.

4. Bodyweight Exercises are Accessible

These moves uses their own body weight as resistance, all you need is a bit of space to move through the motions.

No dumbbells, resistance bands, or weight machines are required! You may already have everything you need at home to get started.

The best part? Bodyweight exercises can be easily modified to fit different strength and fitness levels.

Beginners can start with modified pushups while more advanced athletes work toward one-arm pushups. There’s always a way to make bodyweight exercises work for you!


Thus, body weight training includes various exercises to choose from with no equipment. It will help improve strength and power which makes it an ideal workout for beginners and experienced fitness enthusiasts alike.

Whether a full body-body exercise program or a targeted workout plan, bodyweight training offers a versatile and an effective option.

These exercises are perfect for people looking to workout at home or while travelling.

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