20 Great Body Weight Exercises (and Why You Should Do Them)
Discover 20 powerful bodyweight exercises you can do anywhere to build strength, boost fitness, and save money on gym fees.
Bodyweight exercises are a timeless, effective way to build strength, improve cardiovascular health, and enhance flexibility without needing expensive gym memberships or equipment. These movements use your own body as resistance, making them accessible for anyone, anywhere—from home, parks, or travel. A 2025 meta-analysis of 102 studies showed bodyweight training yields substantial strength gains comparable to free weights, especially for older adults. This article covers 20 great bodyweight exercises, their execution, targeted muscles, and benefits, helping you create a full-body routine that’s free and versatile.
Why Choose Bodyweight Exercises?
Bodyweight training offers unmatched convenience: no equipment, no fees, and scalability for all fitness levels. It targets multiple muscle groups simultaneously, boosts aerobic fitness (as little as 11 minutes three times weekly improves VO2 max), and reduces injury risk through natural movements. Unlike weights, it emphasizes functional strength for daily activities. Progress by adding reps, slowing tempo, or advancing to unilateral variations to avoid plateaus.
- Accessibility: Do them indoors, outdoors, or on the go.
- Cost-Effective: Zero investment required.
- Full-Body Focus: Combines strength, cardio, and core work.
- Safety: Low-impact options suit beginners and seniors.
Upper Body Exercises
Strengthen chest, shoulders, triceps, and back with these foundational moves.
1. Push-Ups
Start in a plank position, hands shoulder-width apart. Lower your chest to the ground by bending elbows, then push back up. Modify on knees for beginners. Targets chest, shoulders, triceps, and core. Builds upper body power and stabilizes the shoulder joint, essential for daily pushing tasks.
2. Dips (Using Chair or Edge)
Sit on a sturdy chair edge, hands beside hips. Slide off and lower body by bending elbows to 90 degrees, then press up. Great for triceps and chest. Enhances arm strength for carrying groceries or children.
3. Pike Push-Ups
From downward dog position (hips high, body in an inverted V), bend elbows to lower head toward ground. Progresses to handstand push-ups. Targets shoulders and upper chest for improved posture and overhead strength.
4. Superman Holds
Lie face down, lift arms, chest, and legs off the ground simultaneously, hold 5-10 seconds. Strengthens lower back and posterior chain, countering desk hunch.
5. Arm Circles
Extend arms out, make small-to-large circles forward and backward (20 reps each). Warms shoulders, improves mobility, and prevents rotator cuff issues.
Lower Body Exercises
Build powerful legs, glutes, and calves for better mobility and metabolism.
6. Squats
Feet shoulder-width, lower as if sitting back into a chair until thighs parallel to ground, then stand. Variations: jump squats for power. Hits quads, hamstrings, glutes; boosts calorie burn and leg endurance.
7. Lunges
Step forward, lower until both knees are 90 degrees, push back to start. Alternate legs (10-15 reps). Improves balance, unilateral strength; targets quads, glutes, and hips.
8. Single-Leg Calf Raises
Stand on one foot, rise onto toes, lower slowly. Use wall for balance. Strengthens calves for better running and jumping.
9. Glute Bridges
Lie on back, knees bent, lift hips by squeezing glutes. Hold at top. Activates posterior chain, combats sedentary lifestyles.
10. Wall Sits
Lean against wall, slide to 90-degree squat position, hold 30-60 seconds. Builds isometric quad endurance like invisible weights.
Core Exercises
A strong core supports everything—from spine health to athletic performance.
11. Planks
Hold forearm plank position, body straight, engage core. Start at 20 seconds, build up. Targets abs, obliques, back; improves stability and posture.
12. Mountain Climbers
In plank, alternate driving knees to chest rapidly. Adds cardio. Burns fat while sculpting midsection.
13. Leg Raises
Lie on back, lift straight legs to 90 degrees, lower without touching ground. Strengthens lower abs.
14. Russian Twists
Sit with knees bent, lean back slightly, twist torso side-to-side. Hits obliques for rotational power.
15. Bicycle Crunches
Alternate elbow to opposite knee in pedaling motion. Combines abs and obliques for defined waistline.
Full-Body and Cardio Exercises
These compound moves elevate heart rate for total conditioning.
16. Burpees
Squat, kick feet back to plank, push-up, jump up explosively. Ultimate calorie-torcher; builds endurance.
17. Bear Crawls
On all fours, crawl forward keeping hips low. Enhances coordination, core, and full-body strength.
18. Jump Squats
Squat and explode into jump, land softly. Plyometric for power and agility.
19. High Knees
Run in place, driving knees high. Improves speed, knee drive, and aerobic capacity.
20. Inchworms
Stand, hinge to walk hands out to plank, walk feet to hands. Stretches hamstrings, strengthens core and shoulders.
How to Build a Bodyweight Workout Routine
Create circuits: Pick 5-10 exercises, perform 10-15 reps or 30-60 seconds each, rest 30 seconds between, 2-3 rounds. Beginners: 3x/week; advanced: daily. Progress by slowing eccentrics, adding pauses, or one-limb variations. Track with apps like Nike Training Club.
| Level | Sample Routine | Sets/Reps |
|---|---|---|
| Beginner | Squats, Push-Ups (knee), Plank, Lunges, Superman | 3 sets, 8-12 reps |
| Intermediate | Burpees, Pike Push-Ups, Mountain Climbers, Single-Leg Squats, Russian Twists | 4 sets, 12-15 reps |
| Advanced | Bear Crawls, Handstand Holds, Pistol Squats, Leg Raises, Dips | 5 sets, 15+ reps or 45s holds |
Tips for Success and Safety
- Form First: Prioritize technique to avoid injury—film yourself or use mirrors.
- Warm-Up: 5-10 minutes dynamic stretches like arm circles.
- Progress Gradually: Increase difficulty when reps feel easy.
- Consult Pros: Check with a doctor if new to exercise.
- Combine Types: Mix calisthenics, yoga for balance.
Frequently Asked Questions (FAQs)
Q: Can bodyweight exercises build muscle like weights?
A: Yes, especially for beginners and intermediates; a 2025 study confirms comparable strength gains.
Q: How often should I do these workouts?
A: 3-5 times weekly, with rest days for recovery.
Q: What if I hit a plateau?
A: Add variations like unilateral moves or slower tempos.
Q: Are they safe for seniors?
A: Absolutely, with modifications; studies show benefits for those over 70.
Q: Do I need equipment?
A: No, but a pull-up bar enhances options like chin-ups.
References
- The fitness trend that builds strength without needing to pay a gym fee — The Independent / The Conversation. 2025. https://www.the-independent.com/life-style/health-and-families/bodyweight-free-exercises-workout-training-b2898015.html
- Top 20 Body Weight Exercises to Burn Calories & Stay Active — Bob & Brad (YouTube). 2025-08-05. https://www.youtube.com/watch?v=KX2htBmEoEM
- These At-Home Exercises Will Give You a Gym-Quality Workout for Free — Wise Bread. N/A. https://www.wisebread.com/these-at-home-exercises-will-give-you-a-gym-quality-workout-for-free
- 20 Great Body Weight Exercises (and Why You Should Do Them) — Wise Bread. N/A. https://www.wisebread.com/20-great-body-weight-exercises-and-why-you-should-do-them
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