The Best Bodyweight Exercises At Home
Hitting the gym is fun (weights! music! socializing!), but there are going to be times when you want to squeeze a workout in and don't have access to any equipment. Good news: Though lifting weights has a ton of benefits, bodyweight exercises are still super effective for getting stronger, leaner, and fitter. (That's the whole point of calisthenics!)
Ahead, the best bodyweight exercises that will become your go-tos for developing strength all over your body, demonstrated by Mindy Lai, a trainer at EverybodyFights in New York City. Try them for an amazing workout at home, on vacation, or at your local park—or just keep this master list on hand for when you need a little inspo.
How it works: These best bodyweight exercises are divided into body parts: core, arms, back, legs, glutes, and total body. You have two options: For a cardio-based workout, pick one move from each category and perform them as a circuit, doing one set of each exercise and taking 1 minute of rest after each round of the circuit. Repeat five times (or as many times as you'd like). For a more strength-based workout, pick one to two moves from each section, and perform three sets of each exercise, with 30 seconds of rest between sets, before moving on to the next exercise.
Total Time: up to 1 hour
You will need: Mat, No equipment
1. Core: High Plank
Start on all fours on the floor with hands stacked directly under shoulders and knees bent and stacked directly under hips. Step one leg back at a time to come into high plank position on palms, actively squeezing heels and glutes together and drawing the navel to spine.
2-4
15-30 seconds, progress to 1 minute or more
Core: Bear Crawl
A
BStart on all fours, with knees hovering 2 inches above the ground.
Keeping back flat and core tight, move opposite arm and leg forward 2 inches in a controlled manner. Repeat with the other side.
Move forward for 4 total steps, then backward for 4 steps.
2-3
4 forward, 4 backward
Core: Bird-Dog
Get into an all-fours position with palms flat on the floor and shoulder-width apart. Brace abs, and raise the opposite arm and leg until they're parallel to the floor. Hold for 5 to 10 seconds.
3
8 per side
Core: Dead Bug
A.Lie on the back with legs in tabletop, calves parallel to the ground, arms extended up toward the ceiling.
Extend one arm back and the opposite leg down, hovering an inch off the ground, then return to the start.
Complete all reps on one side before switching to the other side.
3
8 per side
Low Plank
Start in a high plank position with feet hip-width apart and shoulders over wrists. Lower onto elbows. Hold this position.
2-4
15-30 seconds, progress to 1 minute or more
Hollow Body Hold
 |
| Exercise |
Lie faceup on the floor and pull legs into the chest, with tailbone tucked under. Press lower back into the ground and lift arms and legs to hover 6 inches off the ground. Hold this position.
3
30 seconds
Core: Leg Drop
Support back by placing hands underneath butt, and extend legs straight up toward the ceiling.
Lower legs together, keeping them straight and stopping a few inches above the floor, then raise back to starting position. Keep the core connected and be sure not to arch back.
3
8-12
Arms: Plank Up/Downs
Get into a forearm plank position; stay tight in the core.
Push up with one arm at a time into a high plank.
Once in high plank, lower to elbows. Repeat, alternating which arm leads.
3
8-15
Arms: Triceps Dips
Sit on the floor, hands behind you with thumbs pointing forward and fingertips on a slight diagonal. Lift hips up, shift weight onto hands, open the chest, and rolling shoulders back.
Bend at the elbows, shooting them straight back, until butt taps the floor, and push to straighten.
3
15
Arms: Hand-Release Push-Ups
Start in a high plank position. Lower chest all the way to the ground, keeping the elbows close to ribs.
At the bottom, lift hands off the ground for 1 count. Press palms into the ground, then smoothly lift body in a plank position back to the top of a plank.
3
6-12
Legs: Lateral Lunge
Stand with feet together and hands clasped in front of the chest. Take a large step out to the left, immediately lowering into a lunge, sinking hips back and bending right knee to track directly in line with right foot. Keep left leg straight but not locked, with both feet pointing forward. Push off the left foot to straighten right leg, step right foot next to left, and return to starting position. Perform all reps on right leg before switching to left.
3
8-12
Legs: Pistol Squat
Stand upright with feet shoulder-width apart. Place the heel of your left foot on the floor slightly in front of you, toes up. (Advanced: Hold your leg completely off the floor.)
Raise the left leg in front of the body and push hips back to bend into a squat on the standing leg. If necessary, extend arms forward to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. Complete all reps on one side before moving to the other.
3
10 per side
Total Body: Tuck Jump
Stand with feet hip-width distance apart with arms at your sides or in a ready position. Squat to start.
Jump as high as you can, swinging arms and tucking knees toward chest. Land softly.
3
10
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