Types of Bodyweight Workouts – The ultimate List
The number of people turning to bodyweight workouts as a way to stay fit is increasing year on year. The reason for this is simple: they are an effective and efficient way to get into shape and stay in shape with minimal equipment and disruption to your everyday life.
From aerobic exercises to strength-building moves, there are countless exercises you can do with just your own bodyweight to challenge yourself, build lean muscle and burn fat. To help you get started, here is the ultimate list of bodyweight exercises that you can do anywhere, anytime.
1. Push-Ups: Push-ups are one of the most widely used bodyweight exercises and are used to target the pectoral (chest) muscles, triceps, and deltoids. Push-ups can also be varied and you can do them on your toes, on your knees, with your hands on a Swiss ball, and even with your feet elevated on a bench.
2. Squats: Squats are a great exercise for your lower body, targeting your glutes and quads. To do a basic squat, stand with your feet shoulder width apart, and lower your hips down and back into a crouching position.
3. Pull-Ups: Pull-ups are one of the best exercises for your upper body, targeting the arms, shoulders, and back. You can do pull-ups with a pull-up bar or a gym machine. If you don’t have access to either of those, towel pull-ups can also be effective.
4. Lunges: Lunges are another exercise for the lower body, targeting the glutes and quads. To perform a lunge, start standing with your feet together, then take a large step forward and lower your body until your knee is bent at a 90 degree angle. Do this movement on each side to complete your lunge set.
5. Planks: Planks are a great exercise for targeting your core muscles, and increasing your balance and stability. To do a basic plank, get onto the floor, and prop yourself up on your forearms and toes. The key with planks is to maintain your form while you hold the pose.
6. Burpees: Burpees are a total body exercise that can help you build explosiveness and strength. The exercise begins by squatting and jumping up, then dropping down into another squat and pushing back up. This exercise can be done as quickly or as slowly as you’d like, and you can even add in other exercises like push-ups for a greater challenge.
7. Jumping Jacks: Jumping jacks are a classic bodyweight exercise that can help you build explosiveness, agility, and cardiovascular endurance. To do a jumping jack, start in a standing position, then jump out with your legs and your arms above your head. Reverse the motion and return to the standing position.
8. Mountain Climbers: Mountain climbers are a great way to get your heart rate up, and can help you build core strength and cardiovascular endurance. To do this exercise, start in a plank position, and alternately bring each knee up towards your elbow. Increase the speed of your knee drives as you get better.
By including these bodyweight exercises into your workouts, you can effectively build strength and muscular endurance without having access to heavy weights or machines. These exercises can be done anywhere, anytime, and they’re a great way to get into shape and stay in shape.
20 Types of bodyweight workouts
Here are 20 types of bodyweight workouts that you can use to increase strength, build endurance, and stay in shape:
1. Squats: Squats are great for strengthening your legs and glutes. When performing a squat, make sure to keep your core tight and feet shoulder-width apart.
2. Lunges: Lunges are a great exercise for working your lower body. Stand with your feet hip-width apart, step one foot forward, and lower down as if you were sitting in a chair.
3. Burpees: Burpees are an incredibly effective full-body movement that is great for developing strength and endurance. Start in a standing position, then lower into a squat, place your hands on the floor, jump your feet back into a plank, jump them back in, then jump into the air.
4. Push-Ups: Push-ups are a great upper-body exercise for working the chest, shoulders, and triceps. To modify, you can do wall push-ups, incline push-ups, or even elevate your feet.
5. Plank: Planks are a great core exercise that help to improve posture, increase balance, and strengthen the back and abdominals. To do a plank, start on your hands and toes in a straight line and make sure to squeeze the glutes and engage the core.
6. Jump Squats: Jump squats are a great explosive movement for working the lower body and building power. Start in a squat position, then jump as high as you can and land softly in a squat position.
7. Mountain Climbers: Mountain climbers are a great cardio exercise for working the core and legs. Start in a plank position, draw one knee towards your chest, and then jump it back and repeat on the other side.
8. Sit-Ups: Sit-ups are a great core exercise for developing abdominal strength and improving posture. To do a sit-up, lay on the ground, bend your knees, and draw your chest up to your knees.
9. Step-Ups: Step-ups are a great lower body exercise for working the glutes and developing strength. To do a step-up, stand with your feet hip-width apart, place one foot on a step, and press through it to stand.
10. Incline Push-Ups: Incline push-ups are great for building chest strength and developing upper body stability. To do an incline push-up, place your hands on a bench or elevated surface, lower down, and press back up.
11. Tricep Dips: Tricep dips are a great exercise for working the triceps and forming the backs of the arms. To do an incline tricep dip, place your hands on a bench or elevated surface, lower down, and press back up.
12. Glute Bridge: Glute bridge is a great exercise for strengthening the glutes and improving hip stability. To do a glute bridge, lay on the ground, bend your knees, and press your hips up until your body forms a straight line.
13. Renegade Rows: Renegade rows are an advanced exercise for developing shoulder and core strength. To do a renegade row, start in a plank position, draw one knee towards your chest, and then jump it back and repeat on the other side.
14. Shoulder Taps: Shoulder taps are a great core exercise for improving coordination and strengthening the entire mid-section. Start in a plank position and draw one hand up towards the opposite shoulder and back down.
15. Spiderman Plank: The spiderman plank is a great core exercise for strengthening the obliques and improving coordination. To do a spiderman plank, start in a plank position and draw one of your knees towards your elbow and return to the plank position.
16. Single-Leg Deadlifts: Single-leg deadlifts are a great exercise for strengthening the glutes, hamstrings, and lower back. To do a single-leg deadlift, start in a standing position, lift one leg off the ground, and hinge forward while maintaining a neutral spine.
17. Squat-Jumps: Squat-jumps are a great exercise for increasing power, coordination, and explosiveness. To do a squat-jump, stand with your feet hip-width apart, sink down into a squat position, and then jump up as high as you can.
18. Pilates Roll-Ups: Pilates roll-ups are a great full-body exercise for improving flexibility, coordination, and strength. Start lying flat on the ground with your arms extended above your head and draw your arms up and reach for your toes.
19. Bicycle Crunch: Bicycle crunches are a great core exercise for strengthening the lower abdominals, middle back, and obliques. Start lying flat on the ground, draw one knee up to your chest, and rotate your opposite elbow towards it.
20. Reverse Lunges: Reverse lunges are a great lower body exercise for developing strength and stability. Start with your feet hip-width apart, step one foot behind you, and lower until both knees form 90-degree angles.
There you have it, 20 types of bodyweight exercises that can help you to stay in shape and build strength without the need for expensive equipment.