50 Bodyweight Exercises You Can Do Anywhere
Who needs a gym when
there’s the living room floor? Bodyweight exercises are a simple, effective way
to improve balance, flexibility, and strength without machinery or extra
equipment. From legs and shoulders to chest and abs, we’ve covered every part
of the body that can get stronger with body resistance alone.
Full Body
1.
Inchworm
Stand up tall with the
legs straight, and do like Lil’ Jon and let those fingertips hit the floor.
Keeping the legs straight (but not locked!), slowly lower the torso toward the
floor, and then walk the hands forward. Once in a push-up position, start
taking tiny steps so the feet meet the hands. Continue bugging out for 4-6
reps.
2.
Tuck Jump
Standing with the knees
slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!)
and bring the knees in toward the chest while extending the arms straight out.
Land with the knees slightly bent and quickly jump (on it) again!
3.
Bear Crawl
Embrace that inner
grizzly. Starting on the hands and knees, rise up onto the toes, tighten the
core, and slowly reach forward with the right arm and right knee, followed by
the left side. Continue the crawl for 8-10 reps (or until you scare your
roommates off).
4.
Mountain Climber
Starting on your hands and
knees, bring the left foot forward directly under the chest while straightening
the right leg. Keeping the hands on the ground and core tight, jump and switch
legs. The left leg should now be extended behind the body with the right knee forward.
Next up? Everest.
5.
Plyometric Push-Up
Ready to catch some air?
Start on a well-padded surface and complete a traditional push-up. Then, in an
explosive motion, push up hard enough to come off the floor (and hang ten for a
second!). Once back on solid ground, immediately head into the next repetition.
6.
Stair Climb with Bicep Curl
Turn those stairs into a
cardio machine—no magic wand necessary. Grab some dumbbells (or household
objects!) and briskly walk up and down the stairway while simultaneously doing
bicep curls to work the whole body.
7.
Prone Walkout
Beginning on all fours
with the core engaged, slowly walk the hands forward, staying on the toes but
not moving them forward. Next, gradually walk the hands backwards to the
starting position, maintain stability and balance. (This dance comes next.)
Bodyweight Exercise: Prone Walkout
8.
Burpees
One of the most effective
full-body exercises around, this one starts out in a low squat position with
hands on the floor. Next, kick the feet back to a push-up position, complete
one push-up, then immediately return the feet to the squat position. Leap up as
high as possible before squatting and moving back into the push-up portion of
the show.
9.
Plank
Nope, we’re (thankfully)
not walking the plank. Lie face down with forearms on the floor and hands
clasped. Extend the legs behind the body and rise up on the toes. Keeping the
back straight, tighten the core and hold the position for 30-60 seconds (or as
long as you can hang).
10.
Plank-to-Push-Up
Starting in a plank
position, place down one hand at a time to lift up into a push-up position,
with the back straight and the core engaged. Then move one arm at a time back
into the plank position (forearms on the ground). Repeat, alternating the arm
that makes the first move.
Legs
11.
Wall Sit
Who needs a chair when
there’s a wall? Slowly slide your back down a wall until the thighs are
parallel to the ground. Make sure the knees are directly above the ankles and
keep the back straight. Go for 60 seconds per set (or however long it takes to
turn those legs to jelly). Need more fire? Add some bicep curls.
Bodyweight Exercise: Wall
Sit
12.
Lunge
Stand with the hands on
the hips and feet hip-width apart. Step your right leg forward and slowly lower
body until left (back) knee is close to or touching the floor and bent at least
90 degrees. Return to the starting position and repeat on the other side. Try
stepping back into the lunge for a different variation.
13.
Clock Lunge
Time for a challenge.
Complete a traditional forward lunge, then take a big step to the right and
lunge again. Finish off the semicircle with a backwards lunge, then return to
standing. And all that’s one rep! Aim for 10 reps and then switch legs.
14.
Lunge-to-Row
Start by doing a normal
lunge. Instead of bringing that forward leg back to the starting position,
raise it up off the floor while lifting the arms overhead. The leg should
remain bent at about 90 degrees. Add weights to really bring the heat.
15.
Pistol Squat
There may be no gun permit
necessary for this one, but it’s still no joke. Stand holding the arms straight
out in front of the body, and raise the right leg, flexing the right ankle and
pushing the hips back. Then lower the body while keeping the right leg raised.
Hold (have fun with that), then return to standing.
16.
Lunge Jump
Ready to impress some
friends? Stand with the feet together and lunge forward with the right foot.
Jump straight up, propelling the arms forward while keeping the elbows bent.
While in the air, switch legs and land in a lunge with the opposite leg forward.
Repeat and continue switching legs. Try to do 10!
17.
Curtsy Lunge
Let’s show a little
respect. When lunging, step the left leg back behind the right, bending the
knees and lowering the hips until the right thigh is almost parallel to the
floor. Remember to keep the torso upright and the hips square.
18.
Squat
Stand with the feet
parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to
crouch by bending the hips and knees until the thighs are at least parallel to
the floor. Make sure the heels do not rise off the floor. Press through the
heels to return to a standing position.
19. Single Leg Deadlift
Start in a standing
position with the feet together. Lift the right leg slightly, and lower the
arms and torso while raising the right leg behind the body. Keep the left knee
slightly bent and reach the arms as close to the floor as possible. Raise the
torso while lowering the right leg. Switch legs.
Bodyweight Exercise:
Single Leg Deadlift
20.
Squat Reach and Jump
Ready to add some pizzazz
(and cardio!) to that squat? Perform a normal squat, but immediately jump up,
reaching the arms straight overhead. Aim for 15 reps, taking a quick breather
before the next set.
21.
Chair Squat Pose
Stand with the feet
hip-distance apart and squat until the thighs are parallel to the floor while
swinging the arms up. Straighten the legs, then lift up the right knee while
swinging the left arm outside the right knee. Return to standing and repeat on
the other side.
22.
Quadruped Leg Lift
Starting on the hands and
knees, keep a flat back and engage the core. Raise the left leg straight back,
stopping when the foot is hip-level and the thigh parallel to the floor.
Balance for as long as possible, then raise the bottom right toe off the floor,
tightening the butt, back, and abs (try to be graceful here!). Hold for up to
10 seconds, then switch legs.
23.
Step-Up
This may be
self-explanatory, but just in case—find a step or bench, and place the right
foot on the elevated surface. Step up until the right leg is straight (do it
for Channing!), then return to start. Repeat, aiming for 10-12 reps on each
side.
24.
Calf Raise
From a standing position,
slowly rise up on the toes, keeping the knees straight and heels off the floor.
Hold briefly, then come back down. Aaaand repeat. Try standing on something
elevated (like a step) to achieve a wider range of motion. Bodyweight Exercise:
Calf Raise
Chest
& Back
25.
Standard Push-Up
There’s a reason this
one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip
distance, and tighten the core. Bend the elbows until the chest reaches the
ground, and then push back up (make sure to keep the elbows tucked close to the
body). That’s one!
26.
Dolphin Push-Up
Start out in dolphin pose
(think: down-dog with elbows on the floor). Lean forward, lowering the
shoulders until the head is over the hands. Pull up the arms and return to the
starting position. (No ocean necessary.)
27.
Contralateral Limb Raises
Sounds fancy, huh? Here’s
the breakdown: Lie on your stomach with the arms outstretched and palms facing
one another. Slowly lift one arm a few inches off the floor, keeping it
straight without rotating the shoulders and keeping the head and torso still.
Hold the position, then lower the arm back down, moving to the other arm.
Bodyweight Exercise: Contralateral Limb Raises
28.
Donkey Kick
It’s time to embrace that
wild side. Start in a push-up position, with the legs together. Tighten the
core and kick both legs into the air with knees bent, reaching the feet back
toward the glutes. Just try to land gently when reversing back to the starting
position.
29.
Handstand Push-Up
Fair warning: This move is
for the pros. Get set in a headstand position against a wall and bend the
elbows at a 90-degree angle, doing an upside down push-up (so the head moves
toward the floor and the legs remain against the wall). First timer? Grab a
friend to spot you—safety first! Bodyweight Exercise: Handstand Push-Up
PIN IT
30.
Judo Push-up
From a push-up position,
raise up those hips and in one swift movement (Hai-yah!) use the arms to lower
the front of the body until the chin comes close to the floor. Swoop the head
and shoulders upward and lower the hips, keeping the knees off the ground.
Reverse the move to come back to the raised-hip position. Try to repeat for
30-60 seconds.
31.
Reverse Fly
For DIY dumbbells, grab
two cans or bottles of water. Stand up straight, with one foot in front of the
other and the front knee slightly bent. With palms facing each other and the
abs engaged, bend forward slightly from the waist and extend arms out to the
side, squeezing the shoulder blades. Repeat.
32.
Superman
Want some superpowers? Lie
face down with arms and legs extended. Keeping the torso as still as possible,
simultaneously raise the arms and legs to form a small curve in the body. Cape
optional. Bodyweight Exercise: Superman
Shoulders
& Arms
33.
Triceps Dip
Get seated near a step or
bench. Sit on the floor with knees slightly bent, and grab the edge of the
elevated surface and straighten the arms. Bend them to a 90-degree angle, and
straighten again while the heels push towards the floor. For some extra fire,
reach the right arm out while lifting the left leg.
34.
Diamond Push-Up
Jay-Z would approve. These
push-ups get pimped out with a diamond-shaped hand position (situate them so
that the thumbs and index fingers touch). This hand readjustment will give those
triceps some extra (burning) love.
35.
Boxer
Time to make Muhammad Ali
proud. Starting with feet hip-width apart and knees bent, keep the elbows in
and extend one arm forward and the other arm back. Hug the arms back in and
switch arms—like you’re in the ring!
Bodyweight
Exercise: Boxer
36.
Shoulder Stabilization Series (I, Y, T, W O)
OK, it may look crazy, but
stay with us. Lie down on your stomach with arms extended overhead and palms
facing each other. Move the arms into each letter formation. (Gimme a Y, you
know you want to!).
37.
Arm Circles
Remember P.E. class? Stand
with arms extended by the sides, perpendicular to the torso. Slowly make
clockwise circles for about twenty to thirty seconds (about one foot in
diameter). Then reverse the movement, going counter-clockwise. Bodyweight
Exercise: Arm Circles
Core
38.
L Seat
Take a load off (well not
exactly). Seated with the legs extended and feet flexed, place the hands on the
floor and slightly round the torso. Then, lift the hips off the ground, hold
for five seconds and release. Repeat!
39.
Rotational Push-Up
Standard push-ups not
cutting it? For a variation, after coming back up into a starting push-up
position, rotate the body to the right and extend the right hand overhead, forming
a T with the arms and torso. Return to the starting position, do a normal
push-up, then rotate to the left.
40.
Flutter Kick
Start lying on your back
with arms at your sides and palms facing down. With legs extended, lift the
heels off the floor (about six inches). Make quick, small up-and-down pulses
with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute
straight!
41.
Dynamic Prone Plank
Starting in a standard
plank position, raise the hips as high as they can go, then lower them back
down. Continue this movement for as long as possible. Make sure the back stays
straight and the hips don’t droop.
42.
Side Plank
Roll to the side and come
up on one foot and elbow. Make sure the hips are lifted and the core is
engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).
43.
Russian Twist
Sit on the floor with
knees bent and feet together, lifted a few inches off the floor. With the back
at a 45-degree angle from the ground, move the arms from one side to another in
a twisting motion. Here, slow and steady wins the race: The slower the twist,
the deeper the burn. Feel like a fitness czar yet?
44.
Bicycle
Lie down with knees bent
and hands behind the head. With the knees in toward the chest, bring the right
elbow towards the left knee as the right leg straightens. Continue alternating
sides (like you’re pedaling!). Just keep the helmet in the closet. Bodyweight
Exercise: Bicycle
45.
Crunch
Before anyone’s crowned
Cap’n Crunch, remember form is key. Lie on your back with the knees bent and
feet flat on the floor. With hands behind the head, place the chin down
slightly and peel the head and shoulders off the mat while engaging the core.
Continue curling up until the upper back is off the mat. Hold briefly, then
lower the torso back toward the mat slowly.
46.
Segmental Rotation
Target those obliques.
Lying on your back with your knees bent and core tight, let the knees fall
gradually to the left (feeling a good stretch). Hold for five seconds, return
to center, and repeat on the right side.
47.
Shoulder Bridge
Lie on your back with the
knees bent and feet hip-width apart. Place arms at your side and lift up the
spine and hips. Only the head, feet, arms, and shoulders should be on the
ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg
back down, then lift back up. Try to do 10 reps per leg, then bring the knee in
place and spine back on the floor. Bodyweight Exercise: Shoulder Bridge
48.
Single Leg Abdominal Press
Lie on your back with the
knees bent and feet on the floor. Tighten the abs and raise the right leg, with
the knee and hip bent at a 90-degree angle. Push the right hand on top of the
lifted knee, using the core to create pressure between the hand and knee. Hold
for five counts, and then lower back down to repeat with the left hand and
knee.
49.
Double Leg Abdominal Press
Two legs is twice the fun.
Follow the same run-down for the single leg press (above), but bring up both
legs at the same time, pushing the hands against the knees.
50.
Sprinter Sit-Up
Want to be a speed demon
without getting off the floor? Lie on your back with the legs straight and arms
by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left
knee toward the right elbow. Lower the body and repeat on the other side.
