If you want a workout that you can do anytime, anywhere, without any excuses, try this 11 essential bodyweight exercises for all muscles. You don’t need any equipment, and you can get a great workout in almost any location, whether you have a few minutes or a longer stretch of time.

What Are Bodyweight Exercises?

Bodyweight exercises are workouts that don’t need any equipment like dumbbells or barbells. You just use your own body weight for resistance, so you can do them almost anywhere, anytime. No need for fancy gear—just your body and some space.

How Effective Are Bodyweight Exercises?

Bodyweight training is one of my favorite ways to work out because it’s so efficient. As long as your muscles are under tension and challenged, these exercises are effective—and they’re really convenient when you don’t have equipment.

Some people might think bodyweight exercises aren’t as good as weight training, but that’s not true. As long as you’re pushing your muscles through repetition and making them work hard, bodyweight exercises can build strength and endurance just as well.

Another common myth is that bodyweight training is only for beginners. That’s not the case! While it’s a great starting point for someone new to strength training, bodyweight exercises can challenge everyone from beginners to pro athletes. I use bodyweight exercises in my own workouts all the time. My all-time favorite is the push-up—I do about 200 of them every day.

Do Bodyweight Exercises Build Muscle?

One of the great things about bodyweight workouts is that they can build strength and improve cardio at the same time. Try a high-intensity interval training (HIIT) class and really push yourself with mountain climbers! Even running is considered a bodyweight exercise. So, next time you want to work out, start with some bodyweight exercises to get things moving and boost those endorphins.

Remember, it’s not about how much weight you’re using but how many reps you do and how much you push your body. With just your body weight and the right intensity, bodyweight exercises are fantastic for building muscle.

A study in the journal Physiology and Behavior shows that bodyweight exercises can build muscle even without extra equipment like dumbbells or resistance bands. However, your body will eventually adapt to the resistance you’re using, which can limit muscle growth. To keep making progress, you’ll need to gradually increase the resistance or intensity of your workouts.

The Best Bodyweight Exercises for a Full-Body Workout

1. Push-ups

1. Start in a plank position with your shoulders lined up directly over your wrists. Your arms and feet should be about shoulder-width apart.
2. Bend your elbows at a 45-degree angle and hold for a moment, keeping your body just above the floor.
3. Then, slowly push back up to the starting position using your palms.
4. This move works your chest, shoulders, triceps, and core.

Recommended Product: Perfect Fitness Pushup Stands – These stands help maintain proper posture and reduce wrist strain, making push-ups more comfortable and effective.

2. Forearm Plank

1. Start in a plank position with your forearms on the floor, keeping them parallel to each other. Your spine should be in a straight line with the floor.
2. Engage your core and push through your toes to hold the position.
3. Try to keep your body straight for a few seconds. If this is too challenging, you can make it easier by placing your knees on the ground.
4. This exercise targets your core, especially your transverse abdominis, obliques, and rectus abdominis.

Recommended Product: Gaiam Essentials Premium Yoga Mat – This non-slip mat provides comfort and prevents sliding, ideal for holding plank positions securely.

3. Bodyweight Squats

This exercise is great for working your lower body.

1. Start with your feet a bit wider than hip-width apart and point your toes out at a 45-degree angle.
2. Pretend you’re about to sit in a chair. Slowly bend your knees and lower your body toward the ground, keeping your head and chest up.
3. Stop when your thighs are parallel to the floor, then push through your heels to stand back up.
4. This move targets your quads, hamstrings, and glutes.

4. Jumping Jacks

This exercise gets your heart pumping and works your whole body.

1. Start with your feet together and your arms at your sides. Jump your feet out while raising your arms over your head (you can even clap your hands together up top if you want).
2. Then, jump your feet back together and swing your arms back down.
3. If jumping is too much, you can step your feet out to the sides instead of jumping.
4. This move targets your glutes, quads, and shoulders.

5. Reverse Lunges

This exercise is great for targeting your lower body one side at a time.

1. Start standing with your feet shoulder-width apart.
2. Take a big step back with your right leg, keeping your left foot firmly on the ground. Bend both knees so that your left thigh is parallel to the floor and you form a 90-degree angle with each leg.
3. Step your right foot back to the starting position. Keep your head and chest up, and engage your core to protect your spine.
4. Switch legs and repeat, stepping back with your left leg.
5. This move works your glutes, hamstrings, calves, and quads.

6. Mountain Climbers

Looking to get your heart rate up? The faster you do this exercise, the more it challenges your cardio.

1. Start in a high plank position.
2. Quickly drive one knee toward your chest, then switch legs, alternating as if you’re “running” in place. Keep your back flat and engage your core to protect your spine.
3. This move works your shoulders and core.

Recommended Product: Trideer Padded Weight Lifting Gloves – These gloves offer an anti-slip grip to protect hands and improve traction, making mountain climbers more secure.

7. Burpees

1. Start by standing with your feet hip-width apart. Bend down and place your hands on the floor, then jump your feet back into a plank position. (If you want to skip the jump, just step your feet back instead.)
2. Lower your chest to the floor or hold the plank position.
3. Jump or step your feet forward, landing just outside your hands.
4. Finish with a squat jump or a regular bodyweight squat, then stand back up to the starting position.
5. Muscles worked: Quads, hamstrings, and core.

Recommended Product: BalanceFrom GoYoga All-Purpose High Density Exercise Mat – A high-density mat that cushions impact and protects joints during high-intensity exercises like burpees.

8. Bodyweight Renegade Rows

1. Start in a plank position.
2. Bend your right arm and pull your elbow up toward your ribcage, squeezing your shoulder blades to engage your upper back.
3. Keep your core tight to protect your lower back. If you need to, drop your knees to the ground to make it easier.
4. Lower your right arm back to the starting position, then repeat the move on the left side.
5. Muscles worked: Shoulders, back, and core.

Recommended Product: Amazon Basics Rubber Encased Hex Dumbbells – Hex dumbbells are easy to grip and ideal for maintaining proper form during renegade rows.

9. Glute Bridges

1. Lie on your back with your knees bent and feet flat on the floor, keeping your heels about 6 to 8 inches from your glutes.
2. Lift your hips up toward the ceiling, making a straight line from your feet to your hips. Squeeze your glutes at the top.
3. Then, slowly lower your hips back down to the ground.
4. Muscles worked: Glutes, core, hamstrings, and calves.

Recommended Product: Vergali Booty Bands – These resistance bands add tension to activate glutes more effectively during bridge exercises.

10. Good Mornings

1. Stand with your feet hip-width apart and your hands clasped behind your head. Keep a slight bend in your knees.
2. Bend forward at your hips, lowering your upper body until your spine is parallel to the floor. Pause for a moment.
3. Slowly stand back up to the starting position.
4. Muscles worked: Hamstrings and glutes.

Recommended Product: Yes4All Total Body Workout Weighted Bar – A lightweight bar that helps maintain proper spinal alignment during the movement.

11. Toe Touches

1. Lie on your back and extend your legs straight up toward the ceiling.
2. Lift your head, neck, and shoulders off the ground, reaching your fingertips toward your feet.
3. Lower your upper body back down while keeping your arms extended.
4. To make it more challenging, try extending your legs and arms in opposite directions as you lift and lower.
5. Muscles worked: Core.

Recommended Product: Manduka PRO Yoga Mat – A comfortable, cushioned mat that supports floor exercises like toe touches.

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