Best Bodyweight Exercises to Do at Home

No equipment? No problem. Bodyweight exercises are one of the most effective ways to build strength, improve endurance, and boost mobility — all from the comfort of your own home. Whether you’re new to fitness or want to switch things up, these exercises are perfect for creating a full-body routine without a single dumbbell.

Why Choose Bodyweight Training?

Bodyweight workouts are simple, efficient, and accessible. You can do them anywhere, they don’t require any gear, and they activate multiple muscle groups at once.

Key benefits include:

• Improved balance and coordination
• Increased core strength
• Better joint mobility
• Low risk of injury when done correctly
• Builds functional strength for everyday life

1. Squats

Muscles worked: Quads, hamstrings, glutes, calves

Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your chest up and knees in line with your toes. Return to standing.

Tip: Engage your core and avoid leaning forward.

2. Push-Ups

Muscles worked: Chest, shoulders, triceps, core

Start in a high plank. Lower your body until your chest nearly touches the ground, then push back up.

Modifications:

• Beginners: Drop knees to the floor
• Advanced: Try diamond or decline push-ups

3. Plank

Muscles worked: Core, shoulders, glutes

Place forearms on the ground, elbows under shoulders. Keep your body in a straight line from head to heels.

Hold for: 30 to 60 seconds
Focus on: Not letting your hips sag or lift too high

4. Lunges

Muscles worked: Legs, glutes, core

Step one foot forward and lower both knees until the back one nearly touches the floor. Push off the front foot to return.

Variation: Walking lunges or reverse lunges

5. Glute Bridges

Muscles worked: Glutes, lower back, hamstrings

Lie on your back, knees bent, feet flat. Push hips upward, squeezing glutes, then lower.

Bonus: Add a pause at the top for more intensity.

6. Mountain Climbers

Muscles worked: Core, shoulders, cardio endurance

Start in a plank. Drive one knee to your chest, then switch quickly, like running in place horizontally.

Great for: Cardio bursts during your workout.

7. Triceps Dips (using a chair)

Muscles worked: Triceps, shoulders

Sit on the edge of a sturdy chair. Place hands beside hips, walk feet forward, and dip your body down by bending elbows.

Important: Keep shoulders away from ears.

8. Superman Hold

Muscles worked: Lower back, glutes, shoulders

Lie on your stomach. Raise arms and legs at the same time, hold for a few seconds, and lower.

Great for: Improving posture and spinal stability.

9. High Knees

Muscles worked: Legs, core, cardio

Jog in place, bringing your knees as high as possible. Pump your arms for momentum.

Time: Try 30-second rounds.

10. Side Plank

Muscles worked: Obliques, shoulders, core

Lie on your side. Lift your body using one forearm, stacking your feet and keeping your body straight.

Hold: 20–40 seconds per side

Sample Full-Body Bodyweight Routine

Here’s how to combine these moves into a full workout:

Warm-up (3–5 mins):

• Arm circles
• Jumping jacks
• March in place

Workout (Repeat 2–3 Rounds):

• 15 squats
• 10 push-ups
• 20 mountain climbers
• 10 lunges per leg
• 30-second plank
• 15 glute bridges
• 30-second high knees

Cool-down (3–5 mins):

• Hamstring stretch
• Shoulder rolls
• Deep breathing

Tips to Maximize Results

• Form over speed: Do each rep correctly to avoid injury
• Breathe: Exhale during effort, inhale during release
• Stay consistent: Aim for 3–5 workouts per week
• Progress gradually: Add reps, rounds, or variations over time
• Listen to your body: Rest when needed

You Are the Gym

With bodyweight exercises, your own body becomes the most powerful piece of fitness equipment you have. They’re efficient, versatile, and scalable — perfect for all fitness levels and goals. You don’t need a gym to get strong, you just need to get moving.

Stay consistent, and the results will come.