Bodyweight training is a great way to get fit. It's easy, inexpensive, and can be done anywhere. These 12 bodyweight exercises are some of my favorites (and I've tried a lot!). If you're new to bodyweight training or looking for new ideas, try these out!
Push-ups
Push ups are one of the best bodyweight exercises around. Not only do they work your chest and arms, but they also help to tone your core and improve balance. If you're looking to get started with pushups, here's how:
- Lie down on the floor with your hands beneath your shoulders and feet together or slightly apart (depending on how much space you have).
- Bend both knees so that only the tops of them touch the ground; this should be an easy position for anyone who does regular yoga or pilates classes!
- Bend at the elbows until they're roughly 90 degrees from their original position (palms facing away from you), then straighten again by pushing through those elbows until they reach full extension overhead--this should feel like a stretch in your triceps muscles at first!
Squats
Squats are a great exercise for developing your lower body muscles. To do a squat, stand with feet shoulder width apart and toes pointing forward. Then slowly lower yourself down until your thighs are parallel to the floor or as far as you can go without pain in your knees (you may need to place something under them to help).
Squats can be done either with no weight at all or with weights held in each hand by resting them on shoulders or behind ears while kneeling on one leg at a time instead of both feet at once if this is more comfortable for you.
The benefits of doing regular squats include: improved cardiovascular health; increased flexibility in hips, ankles, knees and spine; toning of muscles throughout entire body including abs & glutes (backside); improved balance which makes it easier for other exercises such as pushups etc...
Lunges
There are a few things to keep in mind when doing lunges. First, make sure your back is straight and your weight is distributed evenly between both legs. Keep your knees behind your toes, but don't let them go past them; if they do, it means that one side of your hip flexors or hamstrings are tighter than the other and needs more stretching.
Don't let the weight of your body pull you forward as this will cause injury over time (especially if you're doing high reps). You should feel like there's an imaginary line directly under each foot, keeping even pressure throughout each step so that none of these areas are overworked or underused!
Finally: Don't lean too far forward during this exercise--this puts unnecessary stress on joints which may lead to injury down the line!
Pull-ups
Pull-ups are a great exercise for building strength and muscle in your back, arms and shoulders. To do a pull-up, grab an overhead bar with an overhand grip (palms facing away from you). Hang from the bar so that your arms are fully extended and feet are off the floor.
Then pull yourself up until your chin is above the bar, pause briefly then lower yourself back down to complete one rep. If you can't do one rep yet (and most people can't), start with negatives instead: Use assistance from something like a chair or partner to help get yourself up into position where you can do negative reps by lowering yourself slowly under control until your arms are at full extension again before repeating this process until they're strong enough to eventually perform regular repetitions on their own without assistance required!
Triceps Dips
To do a triceps dip, you'll need a bench or chair. If you're using a bench, lie down on it with your back flat against the pad and place both feet on the floor in front of you. Then lift up so that only your hands are touching the ground--they should be underneath your shoulders and palms facing inward toward each other.
If using a chair: Sit down with one leg outstretched and keep that foot flat on the floor while placing your other foot behind you (on either side of where it would rest if were sitting). The backrest should be against one shoulder blade as usual; then grab onto either side of said backrest with both hands so they're spaced slightly wider than shoulder-width apart from one another.
Mountain Climbers
Mountain climbers are a full body exercise that can be done anywhere. They're great for adding cardio to your routine, and they can be performed with or without a fitness mat and ball.
Mountain climbers will hit all of the major muscle groups in your body, including your chest, back, legs and core muscles. The movement is similar to running on the ground but without actually moving forward; instead you'll alternate between moving one leg at a time in front of you while simultaneously raising your other foot behind you toward the sky--like climbing up an imaginary mountain!
Plank
Plank is a great exercise for your core, back, shoulders and glutes. Here are some of the other muscles that get worked when you do planks:
- quadriceps (the front of your thighs)
- hamstrings (the back part of your thighs)
- calves
Burpees
Burpees are a full body exercise that can be done anywhere, anytime. They're also a great way to get your heart rate up and burn calories. Burpees build muscle and strength, making them ideal for athletes or anyone looking for an effective workout routine.
To perform a burpee: Stand with feet shoulder-width apart and arms straight out in front of you (A). Bend down into a squat position with arms bent at 90 degrees (B). Drop into a pushup position by bending arms at elbow joints so that chest is close to ground (C). Jump up as explosively as possible while simultaneously bringing feet back together under body (D), then land softly on toes with knees slightly bent (E).
Hindu Push-ups / Diamond Push-ups (I prefer the diamond)
Hindu push-ups are a great variation of the classic push-up. They allow you to work your upper body in new and interesting ways, while still getting all of the benefits of a traditional chest press.
Hindu push-ups can be done either on your knees or toes, depending on how much weight you want to lift and how challenging you want them to be. If you're just starting out, it's best to start with Hindu push-ups on your knees so that they don't feel as foreign or difficult when compared with traditional flat-footed versions. As you get stronger and more comfortable with this movement pattern (and if there are no issues with mobility), then try adding some weight by doing them from an elevated position such as holding onto something off the floor or benching over something like an exercise ball!
Jumping Jacks
Jumping jacks are a great exercise for beginners. They're simple, easy to do and can be done anywhere.
The number of jumping jacks you do will depend on your fitness level and what kind of results you want to achieve from the exercise. If you're just starting out with bodyweight training exercises, start with 10 jumps in each set and work up from there as needed until getting to 30-50 repetitions per set is comfortable for your body type.
Each set should be followed by a short rest period (30 seconds) before beginning another round; this helps keep fatigue levels low while increasing overall calorie burn during each workout session
Side Plank Touches (Bonus)
Side Plank Touches
- Get into a side plank position, with your body in a straight line from shoulders to toes.
- Lift one arm off the ground and reach toward it with your opposite hand.
- Repeat on the other side.
Training with your own body weight is a great way to get fit!
Bodyweight exercises are a great way to get fit and healthy. You don't need to go to the gym or buy expensive equipment; you can do these exercises anywhere, anytime!
- Train alone or in groups.
- It doesn't matter if you're at home, work or school--these bodyweight workouts are easy enough for anyone who wants an effective workout routine that won't take up much time.
Conclusion
If you're looking for a new way to get in shape, bodyweight training is an excellent choice. It's easy to do anywhere and doesn't require any equipment. You don't even need much space! These 12 exercises are just some of the many ways you can use your own body weight as resistance when working out.
