30 Best Bodyweight Workouts

No unique training program and equipment are needed – only your desire.

You don’t even have to leave your house to do these exercises. All you need is some free space and a fitness mat, bed, or chair, any stand or even stairs will do.

We have prepared 30 bodyweight workouts for different parts of the body. Choose workouts for your fitness level using photos and videos from our website

How to Perform:

Each workout should include five to eight exercises. Choose them from different parts, for example, two for the lower body, two for the upper body, and two for the core muscles.

Perform each exercise in 3–5 sets of 10–15 reps, and hold static exercises for 30 to 60 seconds. If at the end of the set you feel that you are not tired at all, increase the number of repetitions.

Lower Bodyweight Exercises

1. Body Squat

How to Do:

1. Put your feet shoulder-width apart.
2. Socks slightly turn to the sides.
3. Perform a squat with a straight back, lowering to the parallel of the hips with the floor or slightly lower.
4. Keep your hands in front of you.
5. Complete the needed number of repetitions

2. Lunges

How to Do:

1. Lunge forward, touching the floor with your back knee. Make sure that the knee of the front leg does not go beyond the toes of the foot.
2. Keep your hands in front of you or on your belt.
3. Complete the desired number of repetitions

3. One Leg Squat

How to Do:

• Raise one leg, straighten it slightly and put it forward, keep your thigh parallel to the floor.
• Maintain balance and squat for the required number of repetitions.
• Change legs and repeat the exercise.

4. Lunge One Leg

How to Do:

1. Stand up straight, bend one leg and place your shin on the bench.
2. Lower yourself into a squat on one leg and touch your knee to the floor.
3. Get up and repeat.
4. Do a set for one leg, then repeat for the other.

5. Single Leg Bridge

How to Do:

1. Lie on your back, and place your feet on the floor.
2. Raise one leg and straighten it.
3. Straining your gluteal muscles, lift your pelvis off the floor and lift it.
4. The pelvis, lower back, and raised leg should be extended in one line.
5. Lower your leg and repeat.

6. Bulgarian Single-Leg Squat

How to Do:

1. Put support (bench) no higher than your knee, stand with your back to it, and put the toe of one foot on it.
2. Squat down until your knees almost touch the floor. The front knee does not go beyond the toe of the foot. If it comes out, put your foot a little further from the support.

7. Plyo Lunges

How to Do:

1. Place your feet shoulder-width apart.
2. Lunge forward and touch the floor with your knee.
3. The knee in front of the standing leg should not go beyond the toe of the foot.
4. Jump out of the lunge, switch legs in the air, and lunge again.
5. Keep jumping, and changing legs.

8. Plyo Squat

How to Do:

1. Get down into a squat and jump out.
2. Do not lift your heels off the floor while squatting.
3. Do the right amount of squats

9. Pistol Squat To Box

How to Do:

1. The exercise is similar to simple pistols.
2. Set up a box or bench to sit on. Raise one leg, straighten it slightly and put it forward, keep your thigh parallel to the floor.
3. Keep your balance and squat on the box.
4. Change legs and repeat the exercise.
5. Perform the required number of repetitions.

10. One Leg Calf Raises

How to Do:

1. Place an elevation under the foot, but you can do it without elevation.
2. Stand with the toe of the foot on an elevation, leaving the heel in weight. Raise the other leg. Bend your supporting leg at the knee at an angle of 120-140 degrees.
3. Rise on your toes and lower your back off without straightening your knee until the end of the exercise.
4. Repeat for the other leg.

11. Side Lunges

How to Do:

1. Become steady in the starting position.
2. Lunge to the left or the right, the knee should not go beyond the foot.
3. Change legs every rep.
4. Do 10-12 reps.

12. Single Leg Touch Down

How to Do:

1. Become steady in the starting position.
2. Take your right leg back, the knee should be straight.
3. The body also leans forward, reaching for your socks with your hands.
4. Keep your balance
5. Bring your leg back and lift your body to the starting position
6. Repeat with the next leg
7. Perform 15-20 repetitions.

13. Plank with Alternate Lunges

How to Do:

1. Stand in plank position, pelvis raised.
2. Your goal is to pull up your leg and lunge with your leg.
3. Change legs every rep.
4. Do 12-15 reps.

Core exercises

14. Plank

How to Do:

1. Stand in an emphasis lying, put your palms under your shoulders.
2. Straighten your knees, tighten your buttocks and abs.
3. The body should be drawn in one line.
4. Do not lift your head, look at the floor in front of you.
5. Hold the plank for 60 seconds.

15. Side Plank with Leg Raise

1. Get into a side plank position on one arm.
2. The palm stands under the shoulder, the body is extended in one line, and the legs are straight.
3. From this position, rise the leg that is on top, and then lower it.
4. Do a set for one leg, then switch sides and do for the other.
5. Do 10-15 reps.

16. Rock Climber

How to Do:

1. Stay positioned emphasize lying, bend the knee of one leg and pull it towards your chest.
2. You can leave your foot in the air or put it on the floor.
3. Quickly bring the leg back and repeat for the other leg.
4. To speed up the exercise, change legs with a jump, but at the same time make sure that the pelvis does not move up and down much – try to keep it in place.

17. Leg Rise Hold

How to Do:

1. Lie on your back, straighten your legs, and put your palms under your buttocks.
2. Raise straight legs 15-20 cm from the floor and hold for 30-60 seconds.
3. Press the lower back to the floor and do not tear it off throughout the exercise.

18. Abdominal Leg Raises

How to Do:

1. Lie on your back, starting position.
2. Raise your legs and as with crunch, only the legs should be even.
3. Lower your legs straight, and do 12-15 reps.

19. Russian Twists

How to Do:

1. Sit on the floor, bend your knees, and put your heels on the floor. Rotate your body 45 degrees to the right and then to the left.
2. Place your hands in front of you.
3. If you have weights – kettlebells or dumbbells – you can do twisting with them in your hands.

20. Bicycle Crunches

How to Do:

1. Lie on your back, put your hands behind your head, spread your elbows to the sides, and rise your straight legs above the floor.
2. At the same time twist the body to the right, twist the left leg, and touch the knee to the elbow.
3. Then do the same on the other side: turn the body to the left, straighten the left leg, bend the right leg and touch the right knee with the left elbow.
4. Continue alternating sides. The legs do not fall to the floor until the end of the exercise.

21. Superman

How to Do:

1. Lie face down on the floor.
2. Straighten your legs, and stretch your arms forward.
3. Tightening your buttocks, simultaneously lift your chest and legs off the floor.
4. Go down and repeat 12-15 reps.

22. Bird Dogs

How to Do:

1. Get on all fours. Stretch your arm forward and the opposite leg back.
2. The arm, leg, and body are extended in one line, and the eye is directed to the floor in front of you.
3. Bend the working leg and arm and touch the knee to the elbow, and then stretch again.
4. Do a set, and then change the working arm and leg and repeat for the other side.

23. Leg Raise To Hip Up

How to Do:

1. Lie flat on the floor.
2. Raise your pelvis off the floor with your palms under your pelvis.
3. Lift your legs doing twisting in the core area.
4. Do 12-15 reps.

24. Abs Crunch

How to Do:

1. Lie down on the floor.
2. Start lifting the body off the floor, while the pelvis remains pressed to the floor.
3. Perform a core twist to contract your core muscles.
4. Do 15-20 reps.

25. Lying Side Hip Raise

How to Do:

1. Lie on the floor, your legs put on the floor, the forearm of the supporting hand under the shoulder.
2. Start raising your pelvis and legs until your body is in one line.
3. This activates your abdominal muscles as well as your obliques.
4. Perform 12-15 times on one side and repeat on the second.

Upper Body Exercises

26. Push-ups

How to Do:

1. Stand in an emphasis lying, put your palms under your shoulders. Lower yourself, and touch the floor with your chest.
2. Keep your elbows at an angle of 45 degrees from the body or less, do not spread your elbows to the sides.
3. Keep your back straight, do not arch your lower back.
4. Do not lift your head – look at the floor.

27. Indian Push-up

How to Do:

1. Stand in an emphasis lying, move the pelvis up, and stretch your arms, shoulders, and back in one line.
2. You can bend your knees slightly and lift your heels off the floor.
3. From this position, descend into a push-up, and then lift the body, stretching on straight arms.
4. It’s like you’re crawling under a fence and leaning out the other side.
5. Return to starting position and repeat 12-15 reps.

28. Reverse Push-ups

How to Do:

1. Stand upright lying down.
2. Put your palms along the body with your fingers to your feet.
3. Get down to the floor, elbows down along the body.
4. Do push-ups, do 12-15 reps.

29. Burpee

How to Do:

1. Place your feet shoulder-width apart.
2. Through the emphasis on lying down on the floor, touch the floor with your chest and hips.
3. With a jump, bring your legs closer to your arms, straighten up and jump up.
4. Repeat 15-20 reps.

30. Walking Plank

How to Do:

1. Get into an upright position.
2. Lower your hands to your forearms in turn, then rise back up.
3. Each time start lowering with the other hand.
4. Do 12-15 reps.

Conclusions

We have reviewed the 30 Best Bodyweight Exercises to help you pump your whole body even without a gym.

Source:

• https://pubmed.ncbi.nlm.nih.gov/34055156/
• https://link.springer.com/article/10.1186/s12199-018-0693-4
• https://www.acefitness.org/resources/pros/expert-articles/6326/5-lower-back-bodyweight-exercises-to-ward-off-low-back-pain/