When life gets busy, heading to the gym for a workout might not always be realistic. But that doesn’t mean you have to skip your fitness routine.
In fact, some of the most effective exercises can be done right at home using nothing but your body.
Bodyweight exercises are simple, require no equipment, and can be a real game-changer in maintaining your fitness, whether you’re at home or traveling.
8 Bodyweight Exercises That Don’t Require Any Equipment
Let’s dive into 8 bodyweight exercises that you can do anywhere—no equipment needed.
1. Push-Ups
Push-ups are probably the first exercise that comes to mind when you think about bodyweight exercises, and for good reason.
They work your chest, shoulders, arms, and core, making them one of the best all-around moves you can do.
How to Do It:
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower yourself until your chest is just above the ground, then push back up to the starting position.
Pro Tip: Many people make the mistake of letting their lower back sag or their elbows flare out too much. Keep your core tight, and keep your elbows at a 45-degree angle to your body.
If standard push-ups are too challenging, don’t worry. You can always modify by doing them on your knees or against a wall to reduce the intensity.
2. Squats
Squats are perfect for targeting your quads, hamstrings, glutes, and core. Not to mention, they help improve lower body strength and mobility.
How to Do It:
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Lower your hips as if you’re going to sit in a chair, keeping your knees behind your toes.
- Lower until your thighs are parallel to the ground (or as deep as your flexibility allows), then push back up through your heels to return to standing.
Pro Tip: A common mistake people make is letting their knees cave inward. Focus on pushing your knees outward, in line with your toes, to avoid unnecessary strain.
3. Plank
Planks are the king of core exercises. They target your entire core—front and back—while also engaging your shoulders and legs. Plus, they’re a fantastic way to build stability.
How to Do It:
- Start on your forearms and toes, keeping your body in a straight line from head to heels.
- Engage your core by pulling your belly button toward your spine.
- Hold for 20-30 seconds to start, and gradually increase your time as you get stronger.
Pro Tip: Many people make the mistake of letting their hips sag or pike upwards. Keep a straight line from head to heels. If this is too challenging, drop to your knees.
4. Lunges
Lunges are great for targeting the legs and glutes, and they also help improve balance and stability. They’re an excellent exercise for anyone who wants to build functional strength.
How to Do It:
- Stand tall with your feet hip-width apart.
- Step one foot forward and lower your body until both knees are at 90-degree angles.
- Push through your front heel to return to standing.
- Repeat on the other side.
Pro Tip: One mistake many people make is allowing their front knee to go past their toes. Focus on keeping your knee aligned with your ankle to prevent unnecessary stress on the joint.
5. Mountain Climbers
Mountain climbers are a fantastic full-body workout that gets your heart rate up while targeting your core, shoulders, arms, and legs. They’re excellent for improving cardiovascular fitness as well as strength.
How to Do It:
- Start in a high plank position with your hands directly under your shoulders.
- Drive one knee toward your chest, then quickly switch legs, as if you’re running in place.
- Continue alternating legs at a fast pace.
Pro Tip: Keep your hips stable—don’t let them bounce up and down. The movement should come from your legs, not from your lower back.
6. Glute Bridges
Glute bridges primarily work the glutes, hamstrings, and lower back. They also help improve hip mobility and strengthen the posterior chain, which is key for overall strength.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Push through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower your hips back down without touching the floor, then repeat.
Pro Tip: A lot of people rush through glute bridges, but slow and controlled movement is key to really engaging those muscles. Make sure to squeeze your glutes at the top for maximum benefit.
7. Bicycle Crunches
Bicycle crunches are an excellent core exercise that targets the obliques, upper abs, and lower abs. They’re great for improving flexibility and overall core strength.
How to Do It:
- Lie on your back with your hands behind your head and your knees bent.
- Bring your right elbow to your left knee while straightening your right leg.
- Alternate sides in a pedaling motion, keeping your core engaged throughout.
Pro Tip: It’s easy to strain your neck when doing bicycle crunches, so make sure to keep your head supported by your hands and avoid pulling on your neck. Engage your core to lift your torso, not your neck.
8. Burpees
Burpees are a full-body exercise that combines a squat, plank, push-up, and jump. They’re great for building strength, endurance, and cardiovascular health all in one move.
How to Do It:
- Start in a standing position.
- Drop into a squat and place your hands on the ground.
- Jump your feet back into a high plank position.
- Perform a push-up, then jump your feet back toward your hands.
- Explode up into a jump and clap at the top.
Pro Tip: Burpees can be intense, so if you’re new to them, start with a few at a time and work your way up. Modify the movement by eliminating the push-up or the jump to reduce intensity.
Final Thoughts
There you have it—8 bodyweight exercises you can do anywhere, anytime. Whether you’re at home, in a hotel room, or at the park, you don’t need fancy equipment to get a great workout in.
These exercises target all the major muscle groups, and by incorporating them into your routine, you’ll be well on your way to building strength, improving fitness, and boosting your health.
The best part? You can customize the intensity to suit your fitness level. Start slow, and as your strength and endurance grow, challenge yourself by adding more reps, sets, or advanced variations.
And remember, consistency is key. Even on the busiest days, if you can carve out just 15-20 minutes for these exercises, you’ll be making progress toward your fitness goals. Trust me, it’s all worth it.
Stay strong, stay active, and keep moving forward—no equipment necessary!
Can bodyweight exercises help me build muscle?
Yes, bodyweight exercises can definitely help you build muscle! While you may not get the same kind of muscle gain as lifting heavy weights, bodyweight exercises still create the resistance your muscles need to grow.
As you get stronger, you can increase the intensity by doing more reps, adding variations, or holding positions longer, which will challenge your muscles in new ways.
How often should I do bodyweight exercises?
If you’re just starting out, aim for about 3-4 times a week. This gives your muscles time to recover between workouts.
As you progress, you can increase the frequency or even add more challenging variations to your exercises.
Just make sure to listen to your body and rest when needed—overdoing it can lead to injury.
Are these bodyweight exercises suitable for beginners?
Absolutely! Many of these exercises can be modified to fit your current fitness level.
If you’re a beginner, start with fewer reps and focus on mastering the form. For example, you can do knee push-ups instead of regular ones or perform a modified lunge.
As you build strength and confidence, you can gradually increase the difficulty.