I get it, weight lifting isn’t for everyone. The great thing about fitness is that there are many ways to build the body you want.
And one of those ways is with bodyweight exercises.
In this article I will be providing my list of the best bodyweight exercises that require no weights to perform them.
So whether you’re looking to workout at the gym or in your home, you can use these exercises as a way to help get you in shape Today.
How Effective Are Bodyweight Exercises for Specific Goals?
Some of the most important goals people have when it comes to their fitness routine is weight loss, fat burning, muscle building, and increasing strength.
So when looking to get into the whole bodyweight exercise routine, it makes sense to want to know if this type of exercise can help get you the results you’re looking for.
So let me break each down for you a bit.
Building Muscle – when it comes to building muscle, the more resistance you can put on your muscles, the better chance you have for muscle development.
So when comparing bodyweight training vs weight training, the latter will do a much better job since you can always increase the amount of weight you lift.
Where as with bodyweight training, you’re pretty much limited to your weight amount. Even though this is the case, you can still build an awesome body with bodyweight training alone.
Weight Loss – always remember that losing weight is all about the CALORIES. Burn more than you consume, and you will lose weight. So the goal obviously is to burn as many calories possible.
The great thing about bodyweight exercises is that they can be done pretty much anywhere. So no need to wait for the next exercise machine to be available like you would at a gym.
This makes getting into a fitness routine simple and easy. Leaving no reason to not get in shape.
Burning Fat – one of the most efficient ways to burn fat is to combine both cardio training with weight training. This will not only help put your body in fat burning mode during the workout, but after it as well.
So if you’ve ever tried a form of circuit style training, then you know you are doing non-stop exercises to help get that heart rate up. Not only that, but the resistance you get from bodyweight training makes burning fat possible.
Building Strength – in order to get stronger, you have to push your body to limits never reached before. Which is what makes weight training so effective. But who cares about weight training right? You want to know how to get stronger using your bodyweight alone.
Although you’re limited in the amount of resistance you can put using just your body, there are some exercises you can perform to help you get stronger. And I will show you those exercises in the next section.
Top 10 Bodyweight Exercises You Can Do Anywhere
Muscles Targeted: Chest, Shoulders, Triceps
Try This: 4 sets of 25
This is one of those exercises where the more reps you do, the better results you will see on your body. It doesn’t put a lot of stress on your joints if done properly, and can be done in any setting.
When performing this exercise, you want to make sure you’re in the high plank position where your shoulders are directly above your wrists. Back should be flat and booty should be kept low as you go up and down.
There are a many different types of pushups you can do, but to when getting started, you want to start with just the standard pushups.
Muscles Targeted: Back, Lats, Biceps
Try This: 3 sets of 10
I know that for many, doing pullups can be extremely difficult. Especially for females since they tend to lack upper body strength.
For those that struggle with doing pushup, I would highly recommend going through my list of the best pullup bars for the home. You will find that there are bars that are designed specifically for beginners.
However, if you do prefer going the route of getting a pullup bar that hangs from the doorway, i suggest using resistance bands as a way to give you support as you attempt the pullups.
Also keep in mind that doing chinups where the palm of your hands are facing towards you is considered easier than doing pullups where the palms are facing away from you.
Muscles Targeted: Quads, Hamstrings, Glutes
Try This: 4 sets of 25, hold for 5 sec every 5th rep
When performing this exercise, you want to make sure that your feet are about shoulder width apart. Keep the back straight, chin up, and make sure your chest isn’t facing the ground.
As you start to go down, you want to make sure that you inhale on the way down, and exhale on the way up. Make sure heels are planted to the ground as you make your way back up.
Since the legs are considered a very large muscle, a decent amount of muscle development will be made doing this exercise. Allowing you to speed up the rate at which you get results.
Muscles Targeted: All Muscles
Try This: 4 sets of 10
When it comes to total body exercises, the burpee is right up there with the best of them. This exercise alone will have you burning a bunch of calories at a given time.
This exercise can be very difficult to perform at first, but the more you do it, the better it is for your body. And trust me, you will notice the difference in strength as you get more and more used to the actual movement.
From the standing the position, you want to drop down and kick both feet out into a high plank. Then as you bring the feet back in, you want to make sure you land on your heels as if you were in the squat position. From there you explode into a jump.
Muscles Targeted: Triceps
Try This: 4 sets of 15
Dips is an exercise you can do pretty much anywhere. Even if all you have is a chair, it is perfect for performing this exercise.
You just want to make sure that whatever you use, you have a secure grip as you lift yourself up and down. Giving your triceps a good burn as you go through each rep.
Muscles Targeted: Abs, lower back, glutes, triceps
Try This: 3 sets, hold for 60 secs
As mentioned earlier in the this article, the core is where everything starts. There’s not many functional movements where the core isn’t involved. This is why it’s important to always find time to strengthen it with exercises like the plank.
There are two ways to perform a plank. You can either go high with your hands planted on the ground, or you can go low on your elbows.
Regardless of which one you choose, it’s important to make sure that your shoulders are directly above the wrists or elbow. Back should be straight and butt should not be in the air.
Holding it this way will increase the effectiveness of the plank, and no doubt will leave your entire body feeling the burn.
Muscles Targeted: Shoulders, Triceps
Try This: 3 sets of 8-10
This exercise is more for the advanced exerciser since it really tests your upper body strength. But if you’re looking for a way to amp up your shoulder workout routine, this exercise will do just that.
Although this exercise can work out the core, the primary muscles that are targeted are the shoulders and triceps muscles. You will of course need a wall in order to perform this exercise, so definitely give it a try if you’re daring.
Muscles Targeted: Quads, Hamstrings, Glutes, Core
Try This: 3 sets of 15, hold for 10 sec on the final rep
If you’re looking for a way to get the heart rate elevated and build some muscle at the same time, the jump squat is a great exercise to try.
This exercise is great at helping you burn fat since it is commonly used in HIIT style workouts. It’s important to make sure you use proper form which is key to getting the most out of this exercise.
Just like the regular squat, feet should be shoulder width apart, and you want to make sure you are driving from your heels as you jump. Make sure to inhale on the way down and exhale on the way up.
Muscles Targeted: Quads, Core, Triceps, Shoulders
Try This: 4 sets of 15 each leg (30 total)
This is one of those exercises that works a lot of muscles in your body. Most importantly, the core. Because of the way the body is positioned, you really have to engage your core muscles to perform each movement.
You start off in the high plank position with your shoulders directly over your wrists. From there you drive your knees up towards the chest. You continue this motion for each leg for the amount of reps necessary.
It’s important to make sure that your back is nice and straight and butt is low so that you can really feel it in your abs.
Muscles Targeted: Abs, Obliques
Try This: 4 sets of 15 each leg (30 total)
This exercise will give you a real good burn to your abs and oblique muscles. It’s almost like the mountain climber workout, except you are on your back.
Things you want to keep in mind when performing this exercise is to put your hands behind your head and make sure your shoulders are lifted up from the ground.
Start off with your left knee up towards your chest and your right leg extended all the way out. Also have you right elbow moving towards your left knee.
As you alternate the movements with your legs, always make sure the opposite elbow is also moving toward the leg that is coming up towards your chest.
Best Bodyweight Workout Program
When it comes to finding success with your fitness goals, it’s important to have a system and not use the shotgun approach. Meaning you try all different types of workouts hoping to find success.
Once you are able to identify what your goals are, then finding a system that targets the specific goal is going to be crucial. Not only should this system be effective, but it should also be affordable.
If you’re interested in learning more about this workout program, then click on the link below to check it out.
With this program, not only will you be getting the best bodyweight exercises to help get you results, but you also get meal plans to complement your workouts.
These workouts are designed specifically for any goal you have. Which is key when looking to maximize your time and effort to get in shape.
So I hope you found my list of the best bodyweight exercises helpful. Please feel free to share below your favorite bodyweight exercises.