Trainers Say These Moves Work More Muscles *Without* Equipment
Say it with me. Bodyweight does not mean easy! That’s right. Just because you aren’t loading on the dumbbells or kettlebells doesn’t mean your training is a bust. In fact, bodyweight exercises can be just as effective.
“Don’t underestimate the impact of bodyweight workouts because you will be quickly humbled,” says Kim Perry, CPT, a certified personal trainer and fit pregnancy coach. “Many traditional exercise machines train an isolated muscle, but most bodyweight exercises work multiple muscles for a bigger burn.”
In other words, bodyweight exercises are considered functional movements since they activate more muscles and joints at one time, says Perry. As a result, this simultaneously works your balance, core strength, mobility, and flexibility, she explains.
Not to mention, training exclusively with bodyweight is a super convenient and effective way to get your workouts in, Perry explains. Think about it. Whether you’re in the kitchen, at a park, or in a hotel room, bodyweight workouts are ready when you are! Plus, with a wide range of bodyweight exercises (hint: all listed below!), you can build muscle mass and level-up your endurance without breaking the bank, adds Perry.
Still not convinced bodyweight workouts are worth your time? “We are always moving, bending, and twisting with our everyday activities, and we want to train our bodies to do this properly,” says Perry. Otherwise, you may start to experience tight hips or back and neck pain due to imbalances and improper form, she explains. Luckily, when you’re equipment-free, you’re able to zone in and focus on activating your muscles to support these functional body movements.
Ready to break a sweat? Here are the 50 best bodyweight exercises to sculpt, tone, and torch calories, according to Perry.
Meet the expert: Kim Perry, CPT, is a certified personal trainer and fit pregnancy coach.
Instructions: Choose five to seven moves that vary in target areas of the body (think a mix of arms, abs, and legs). Complete each move for 40 seconds, resting 20 seconds in between. After one round, take a one-minute recovery before continuing two to three more times.
Plank
How to:
Start on all fours with shins and palms flat on mat.
Step feet back to balance on balls of feet creating a straight line from heels through the top of head.
Gaze should be slightly in front of hands.
Spread shoulder blades wide on back, tighten abs, quads, and glutes, and hold.
2. Bird-Dog
How to:
Start on all fours with wrists directly under shoulders and knees under hips.
Keep back flat, abs engaged, and a slight bend in elbows.
Extend right arm out in front at shoulder height and left leg straight behind at hip height.
Lower leg and arm down, then repeat on the opposite side. That's 1 rep.
3. Reverse Crunch
How to:
Start lying on back with hands by sides and feet lifted off the ground at 45-degree angle, toes pointed.
Push down into arms and pull knees into chest until hips lift off mat.
Slowly return to start. That's 1 rep.
4. Russian Twist
How to:
Start seated, upper body leaned back until abs are engaged, legs lifted and bent at 90-degrees, arms bent, hands clasped, and elbows wide, torso rotated to right side so that right elbow is hovering off mat.
Keep lower body still while rotating the upper body to the left side.
Return to start. Gaze follows hands. That's 1 rep.
5. Air Squat
How to:
Start standing with feet shoulder-width apart.
Bend knees, sit hips back, and lower body down until thighs are parallel with the floor.
Bring arms forward while lowering down to keep the torso upright.
Rise back up to start, squeezing glutes at the top, and bringing arms to sides. That's 1 rep.
6. Forward Lunge
How to:
Start standing at the back of the mat with feet under hips.
Take a large step forward with right leg, and lower down until thigh is parallel with the floor, while bringing hands together in front of body for counter balance.
Return to start. That's 1 rep.
7. Alternating Lateral Lunge
How to:
Stand with feet hip-width apart.
Take a big step to the side with right leg, then bend right knee and push hips back and lower until right knee is bent 90-degrees. The left leg should be extended.
Drive through right heel to return back to start. Repeat on left side. That's 1 rep.
8. Curtsy Lunge
How to:
Stand with feet hip-width apart.
Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
Return to start. Repeat on the other side. That’s 1 rep.
9. Fire Hydrant
How to:
Start on all fours with wrists stacked directly under shoulders and knees over hips.
Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.
Return to start. That's 1 rep. After 20 seconds, switch to the other side.
10. Glute Bridge
How to:
Lie on back with feet flat against the floor and knees bent, arms at sides.
Squeeze glutes and lift hips off the floor until body forms a straight line from knees to shoulders.
Pause at the top, then lower back down to starting position. That's 1 rep.
11. Speed Skaters
How to:
Start standing with feet hip-width apart.
Jump to the right and, as you land, cross left leg behind you, landing on right leg with a bent knee, left toes gently touching ground.
Quickly hop to left and repeat on the other side. That's 1 rep.
12. Jab Punches
How to:
Start in a boxer's stance with left leg forward and right leg back, knees bend, fists protecting face.
Punch the left arm out and pull first quickly back to face, then repeat with the right arm. Continue alternating.
13. Inchworm To Shoulder Tap
How to:
Start standing with feet hip-width apart.
Reach down to ground and crawl out into a plank position.
Keeping hips square to ground, lift right hand to tap left shoulder, then return right hand to ground and lift left hand to tap right shoulder. Return left hand to ground.
Walk hands back to feet and return to standing. That's 1 rep.
14. Downward Dog To Toe Tap
How to:
Start in a high plank position.
Press torso back toward legs so that heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
Return to high plank.
Repeat movement, bringing right arm to left toes.
Return to high plank. That's 1 rep. Continue alternating.
15. Pushup And Plank Row
How to:
Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine.
Lower into a pushup so chest hovers just above the floor, and elbows are close to sides.
Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
Return right hand to ground. Repeat row with left arm.
Return left hand to ground. That's 1 rep.
16. Superwoman With Arm Extension
How to:
Start lying face-down, legs extended, arms tucked at sides.
Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes, and shoulders.
Pause, then lower legs and bend arms to sides to return to starting position. That's 1 rep.
17. Heel Elevated Split Squat
How to:
Start standing with hands on hips and feet staggered (right foot in front of body and left foot behind, left heel high).
Bend knees and lower down until both legs form 90-degree angles and back knee softly taps floor.
Pause and then push through both feet to return to start. That's 1 rep.
18. Triceps Dip
How to:
Sit in a chair and grip the front edges with hands. Scoot butt forward until it's hovering just off the seat and legs form a 90-degree angle. Straighten arms. This is the start position.
Lower body down until biceps are parallel to floor.
Engage triceps to press back to start. That's 1 rep.
19. Incline Pushup
How to:
Start in a plank position with hands on a chair, bench or step and feet on floor.
Lower down, with elbows pointing 45-degrees away from body, until arms bend to 90-degrees. Then press back up. That's 1 rep.
20. Plank Up-Down
How to:
Start in a high plank position and then lower down, one arm at a time, into a forearm plank, keeping elbows under shoulders.
Reverse the movement to return to start. That's 1 rep.
21. Jumping Jacks
How to:
Start standing with feet together and arms at sides.
Then, simultaneously raise arms out and overhead while jumping feet out past shoulders.
Without pausing, quickly reverse the movement. (Stay on balls of feet throughout movement.) That's 1 rep.
22. Bulgarian Split Squat
How to:
Start standing about two feet in front of a step, arms at side or clasped in front of you.
Extend left leg back and place left foot on the step.
Bend knees to lower body as far as you can (or until knee hovers right above the ground), while keeping shoulders and chest up.
Pause, then press through right heel to return to start. That’s 1 rep.
23. Superwoman Isometric Hold
How to:
Lie facedown on the ground, with arms and legs stretched out.
Squeeze glutes and lift torso and legs up as far as you can.
Pause at the top and hold.
24. Sumo Squat Pulse
How to:
Stand with feet slightly wider than shoulder width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.
Engage core, keep chest up, and maintain a neutral spine as you bend knees, reaching hips back, and lower down into a squat. Go as low as you can while keeping heels on the ground.
Pause for a moment before performing a small pulsing motion by moving hips up and down a few inches. Keep hands on hips or out in front of you. That’s 1 rep.
25. Scissor Kicks
How to:
Lie on back with arms down by sides, palms down, and elbows and lower back touching the floor.
Engage core by pressing lower back into the floor, tuck pelvis, and lift both legs about six inches off the ground.
Raise one leg to 60-degrees, while maintaining the other leg at the 45-degree angle.
Pause for a second, then alternate legs keeping knees as straight as possible. That’s 1 rep.
26. Isometric Glute Bridge
How to:
Lie on back with feet flat against the floor and knees bent.
Squeeze glutes and lift hips off the floor until body forms a straight line from knees to shoulders.
Pause at the top and hold.
27. Good Morning
How to:
Start with feet shoulder-width apart standing up straight.
Maintain a soft bend in knees, engage glutes, and hinge at hips. Keep a flat back the entire time.
Lower so chest is parallel with the ground.
Drive feet firmly into the floor, brace core, and reverse the movement, pushing hips forward as you stand tall. That’s 1 rep.
28. TWY
How to:
Start standing with feet hip-width apart, then hinge at the hips to bring torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.
Maintaining body position, swing the arms up so the upper arms align with the ears, forming a Y shape.
Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. That’s 1 rep.
29. Inchworm
How to:
Start standing with feet hips-width apart. Hinge at hips and lower down until hands reach the ground, focusing on core activation and spine alignment, keeping legs as straight as possible.
Crawl forward lifting one hand at a time with legs straight and hips lifted until in a high plank.
Walk hands one by one back to feet.
Reverse the deadlift motion to return to standing. That's 1 rep.
30. Squat Jump
How to:
Stand with feet hip-width apart, toes slightly turned out, and arms by sides.
Bend knees and sink hips to lower into a squat, then press through feet to explosively jump as high as you can into the air.
Land softly on the balls of feet and immediately lower into next squat. That's 1 rep.
31. Shoulder Tap And Jack
How to:
Get into a plank position, with hands stacked directly under shoulders.
Keeping core engaged, tap right shoulder with left hand as you jump feet outward. Return to start.
Repeat on the opposite side. That's 1 rep.
32. Rolling Uppercuts
How to:
Stand in boxing stance with fists up at cheekbone level and elbows close to the body.
Squat down a few inches and tuck lead elbow to hip bone on same side.
Lift with legs, rotate core and lead shoulder forward while driving lead hand up into imaginary opponent's chin with a lifting motion.
Reset pulling lead hand back.
Repeat the strike with opposite fist, squatting down a few inches and tucking rear elbow to same side hip bone.
Lift with legs, rotate core and rear shoulder forward while driving rear hand up into imaginary opponent's chin with a lifting motion.
Continue alternating sides as fast as you can without stopping.
33. Plank Knee-To-Nose
How to:
Start in a high plank position with right foot lifted slightly up off the floor.
Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
With control, reverse movement to return to plank position with right foot lifted. That's 1 rep.
34. Lateral Lunge With Glute Pull
How to:
Stand with feet hip-width apart, hands at sides.
Take a big step to the left, then push hips back, bending left leg and lowering body until left knee is bent to 90 degrees.
Push back to an upright position, lifting the left knee and pulling it into the chest with arms. That's 1 rep.
Return to start and repeat on the other side.
35. Hook and Duck
How to:
Stand in boxing stance with fists up at cheekbone level and elbows close to the body.
Pivot lead arm up so elbow is in line with shoulder and thumb is pointing up. Aim for the side of imaginary opponent's jaw.
Reset with guard up (fists at cheekbone level).
Quickly squat down and rise up to boxing stance.
Pivot rear arm up so elbow is in line with shoulder and thumb is pointing up.
Punch across and imagine hitting the target on the side of the face (rear head hook).
Bring fist back close to you quickly, holding it in front of face with elbow close to the body.
Repeat, alternating sides.
36. Explosive Knee Drive
How to:
Start standing with feet under hips.
Step right foot a couple feet behind left foot.
Bend back knee and drive it forward and up as high as you can. At the same time, swing arms with the opposite leg, like you're running.
That's 1 rep. Complete on the opposite side.
37. Crossbody Lunges
How to:
Start standing with feet much wider than hips-width apart and arms at sides.
Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.
Bend left knee and hinge at hips as rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That's 1 rep.
38. Leg Lower
How to:
Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed.
Slowly lower one leg as far down as possible without back lifting off the ground.
Return to start.
Repeat with the other leg. That's 1 rep.
39. Forearm Side Plank With Bottom Leg Lifted
How to:
Lay on side with right forearm flat on the floor, elbow under shoulder, and both legs extended so body forms a straight line from head to feet. Feet can either be staggered for extra stability or stacked for more of a challenge.
Engage core and lift hips off the floor.
Pause and hold. Repeat on the other side.
40. Sumo Squat Jack
How to:
Stand with feet together, hands at sides.
Keeping torso upright, jump feet out wide into a sumo squat position. Knees should be bent 90-degrees, ensuring knees don't go past toes.
Land lightly on feet, keeping weight in heels and butt down.
At the same time, cross forearms in front of chest.
Engage core, jump feet back together, and raise arms overhead. That’s 1 rep. Continue without pausing.
41. Side Plank Thread The Needle
How to:
Start on left side with left forearm on mat and knees bent.
Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
Reverse the movement to return to start. That’s 1 rep. Complete on the opposite side.
42. Reverse Lunge
How to:
Stand with feet hip-width apart and hold one dumbbell in each hand at sides.
Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
Push through left foot to stand.
Step back with left leg and bend both knees as you lower until knees are both bent at 90-degree angles.
Push through right foot to stand. That's 1 rep. Continue alternating legs.
43. Isometric Squat
How to:
Stand with feet shoulder-width apart, hands clasped in front of chest.
Push hips back and bend knees to sink hips until thighs are nearly parallel to the ground.
Pause and hold.
44. Standing Glute Kickback
How to:
Stand with weight on right foot and left leg long behind body with toes pointed and resting on the floor.
Slightly bend the right knee, hinge at hips to lower the torso forward, and clasp hands in front of the body. This is the starting position.
Then, engage through left glutes to kick straight left leg back and up until nearly parallel with floor.
Slowly and with control, reverse the movement to return to start. That’s 1 rep. Complete on the opposite side.
45. Isometric Lunge
How to:
Stand up tall, then take a large step forward with right foot, coming on to the ball of left, arms by sides. This is the starting position.
From here, bend knees and lower body until knees are bent to 90-degree angles while bringing hands to clasp in front of chest.
Pause and hold.
46. Burpee
How to:
Stand in a standing position with feet shoulder-width apart, arms by sides.
Drop body down into a low squat position, with hands on the floor.
Then kick feet back, landing in a pushup plank position.
Reverse the motion and jump feet forward to the outsides of hands to come to a low squat position, then stand back up. That’s 1 rep.
47. High Knees
How to:
Start in a standing position on the mat with arms bent at 90-degrees, elbows close to sides, and hands at hip height in front of body.
Bend right leg and lift right knee up to tap palm.
Return the right knee to the floor and quickly repeat on the left side. Stay up on balls of feet throughout movement. That's 1 rep.
48. Frog Jump
How to:
Stand tall with feet slightly wider than shoulder-width apart, toes pointing slightly outward.
Inhale as you sit hips back and down to lower into a deep squat position with hands touching (or close to) the ground, keeping back straight and chest tall.
Exhale and push the ground away from you using feet and jump into the air, extending legs.
Gently land (think toe, ball, heel) back in the deep squat position with hands touching the ground. That’s 1 rep.
49. Plank To T-Raise
How to:
Start in a plank position with hands slightly wider than shoulder-width apart.
Engage core and squeeze glutes as you bend elbows and squeeze shoulder blades, lowering torso as far as possible while maintaining a straight body position.
Pause, and then push back up to the starting position.
Next, shift weight onto left hand, stack right foot on top of the left, roll right hip back, and extend right arm toward the ceiling. Keep body straight throughout the movement so you are in a “T” position.
Bring right hand and foot back down to the floor and repeat on the other side. That’s 1 rep.
50. Tuck Jump
How to:
Start in standing position with feet hip-width apart.
Bend knees slightly and extend arms out at shoulder height, elbows bent and wide, palms facing floor.
Jump straight up, lifting knees to touch hands.
Land softly with knees bent. That’s 1 rep.
Bodyweight exercises are convenient, but that doesn’t mean they’re easy. Even if you’re not lifting weights or using high-tech equipment, you can still get your heart pumping and give your muscles a good workout.
“Don’t underestimate the impact of bodyweight workouts because you will be quickly humbled,” says Kim Perry, CPT, a certified personal trainer and pregnancy coach. Bodyweight exercises are considered functional movements because they activate more muscles and joints at one time rather than working an isolated muscle with weights, says Perry. As a result, a bodyweight workout simultaneously improves your balance, core strength, mobility, and flexibility, she adds.
Plus, bodyweight exercises are especially great for those who are just starting off their fitness journey, says Claudette Sariya, CPT, founding instructor of SOLE Fitness. Nailing a bodyweight exercise lays the foundation because it allows you to really understand the fundamentals of a movement, before you pick up some dumbbells.
Meet the experts: Kim Perry, CPT, is a certified personal trainer and pregnancy coach. Claudette Sariya, CPT, is the founding instructor at SOLE Fitness and a coach at F45 Training.
Ready to break a sweat using only your bod? Here are the 50 best bodyweight exercises to tone, build muscle, and torch calories, according to Perry and Sariya.
Instructions: Choose five to seven moves that target different areas of the body (think a mix of arms, abs, and legs). Perform each move for 40 seconds, then rest for 20 seconds. After one round, rest for 60 seconds, then repeat two or three more rounds.
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