Many people think you can't build muscle or burn calories without tools, but this next workout, which uses just your body weight, proves that wrong. These exercises help you better understand and control your body and master the moves well. This is critical if you want to use weights or resistance bands later. Also, bodyweight exercises can be easily adjusted if they feel too easy., and in this article we will provide you with 20 of the best bodyweight exercises you can use to build your own workout routine.
Workout duration: 20 minutes
Equipment used: Body weight only
Targeted muscles: All body muscles
Exercise instructions: Pick four exercises from the following and do the first exercise for 30 seconds to one minute. Then move to the next exercise the same way until you finish all. Then repeat the whole cycle two or three times with rest as needed.
1. Plank exercise
- Get down on your hands and feet with your toes on the ground so your body makes a straight line from your head to your toes. Your palms should be right under your shoulders.
- Make sure to tighten your core and hold this position for 30 seconds to one minute. Then move to the next exercise in your routine with rest as needed.
2. Dead Bug exercise
- Lie on your back with your arms straight up over your chest. Then lift your legs in the air, bend your knees at 90 degrees, and try to keep your lower back on the floor.
- Lower your right leg down straight so your right heel is right above the ground while moving your left arm back until your left hand is right above the ground.
- Return to start and repeat the move on the other side. Keep doing the exercise for 30 seconds to a minute, then move to the next exercise in your routine with rest as needed.
3. Exercise (Incline Pushup)
- Get down into plank position with your hands on a chair then bend your elbows to lower your body until your elbows form a 45-degree angle with your body. Stop when both arms form a 90-degree angle then push yourself back up.
- Keep doing the exercise for 30 seconds to a minute then move on to the next exercise with rest as needed.
4. Exercise (Squat to Lunge)
- Stand with feet a bit apart and bring your hands together in front of your chest. Then lower into a squat, making sure your knees don’t go past your toes. Push yourself back up to standing.
- Take a big step forward with your left foot then bend your knees to lower your body down. Stop when both knees form a 90-degree angle, then return to standing.
- Keep doing the exercise for 30 seconds to a minute then move to the next exercise in your routine with rest as needed.
5. Exercise (Glute Bridge)
- Lie on your back with your knees bent and feet flat on the ground. Place your hands at your sides.
- Lift your hips and butt up towards the ceiling until your body forms a straight line from your knees to your shoulders. Hold this position for two seconds then lower your hips back down.
- Keep doing the exercise for 30 seconds to a minute then move to the next exercise in your routine with rest as needed.
6. Exercise (Step Up)
- Stand in front of a strong box, then put your left foot on the box and your right foot on the ground.
- Lift your right foot off the ground while shifting your body weight to your left foot. Then lift your right knee up until it makes a 90 degree angle. Hold this position for a moment before lowering your right foot back to the ground.
- Keep doing the exercise for 30 seconds to 1 minute on each side, then move to the next exercise in your routine with rest as needed.
7. Exercise (Tempo Squat)
- Stand with your feet a bit apart and place your hands by your sides.
- Make sure to tighten your core muscles then push your hips back while bringing your hands together in front of your chest at the same time. Start lowering your body down for 5 seconds and stop when your thighs are parallel to the ground.
- Reverse the movement to push your body back up to standing in one second.
- Keep doing the exercise for 30 seconds to 1 minute, then move to the next exercise in your routine with rest as needed.
8. Exercise (Military Press)
- Stand with your feet a bit apart then lift your arms straight up so your palms face forward and your biceps are next to your ears.
- Slowly lower your arms to your sides and stop when both arms form a 90-degree angle. Make sure to keep your back straight during the exercise and squeeze your shoulder blades together at the end of the move.
- Keep doing the exercise for 30 seconds to a minute, then move on to the next one in your routine, resting as needed.
9. Exercise (Push Up Plus)
- Lie on your stomach with your legs straight back and your toes touching the ground. Then bend your arms with your hands on the ground near your chest.
- Push your body up until your arms are fully straight. Your body should form a straight line from your head to your heels. Then keep pushing your body up to lift the upper part of your back toward the ceiling. Reverse the move to lower your body back down.
- Keep doing the exercise for 30 seconds to a minute, then move on to the next one in your routine, resting as needed.
10. Exercise (Around the World)
- Lie on your stomach with your legs straight behind you and your arms straight out in front.
- Lift your arms, legs, head, and chest off the ground. Then move your arms back in a circular motion until they reach your sides. Make sure to squeeze your shoulder blades together. Reverse the movement to bring your arms back forward.
- Keep doing the exercise for 30 seconds to one minute, then move to the next exercise in your routine with rest as needed.
11. Exercise (Burpee 180 Jump)
- Stand with your feet a little apart and your arms by your sides.
- Drop down into a squat and place your hands on the ground right in front of your toes. Then jump your feet back into a plank position and lower your body until it touches the ground.
- Reverse the movement to stand back up, then jump and spin your body around. Repeat the previous step.
- Keep doing the exercise for 30 seconds to one minute, then move to the next exercise in your routine with rest as needed.
12. Exercise (Plank Up-Down)
- Get into a plank on your forearms with your elbows directly under your shoulders. Your body should form a straight line from your head to your heels.
- Lift your right forearm off the ground placing your right hand on the floor. Repeat on the other side until you’re in a high plank on your hands.
- Reverse the move by lowering your forearms back down. Keep doing this exercise for 30 seconds to one minute, then move to the next exercise in your routine resting as needed.
13. Bulgarian Split Squat
- Stand two steps away from a chair or sturdy box. Lift your left leg behind you with your left toes resting on the ground.
- Bend your knees to lower your body down as far as you can go but keep your back straight and chest up.
- Push yourself back up and keep doing this for 30 seconds to one minute each side, then move to the next exercise in your routine resting as needed.
14. Single-Leg Glute Bridge
- Lie on your back with knees bent and feet on the ground. Make sure your feet are a bit apart and place your hands by your sides.
- Raise your left leg up with your knee bent at 90 degrees. Then lift your hips up until your body forms a straight line from your shoulders to your right knee.
- Lower your hips back down and keep doing the exercise for 30 seconds to 1 minute each side, then move to the next exercise in your routine with rest as needed.
15.Hand-Release Pushups
- Get into a plank position with your hands on the ground right under the shoulders and legs straight behind you. Keep feet a little apart and make sure your body forms a straight line from your head to your heels.
- Bend your elbows to lower your body down. At the bottom, let your body rest on the ground then lift your hands a few centimeters off the floor.
- Reverse the move back to plank and keep doing the exercise for 30 seconds to 1 minute, then move on to the next exercise with rest as needed.
16.Prone Pull
- Lie on your stomach with your head supported on a folded towel and your legs straight behind you. Then bend your elbows and place your hands on the ground beside your chest.
- Lift your palms off the ground while squeezing your shoulder blades together then straighten your arms in front of your head with your biceps close to your ears.
- Reverse the move until your palms are level with your chest and don't lower them to the ground. Keep doing the exercise for 30 seconds to a minute then move to the next exercise with rest as needed.
17. Exercise (Bear Crawl)
- Get down on the ground on your hands and knees with your palms under your shoulders and knees under your hips.
- Lift your knees a little off the ground and start moving your right hand and left foot forward then repeat on the other side.
- Keep moving forward and back for 30 seconds to a minute then move to the next exercise with rest as needed.
18. Exercise (Walk-Up Squat)
- Go down to the ground on your knees with your toes on the floor and your knees a little apart then move your right foot forward and repeat the movement with your left foot so you end up in a low squat position.
- Push yourself up into a standing position then reverse the movement to go down on your knees again.
- Keep moving forward and backward for 30 seconds to a minute then move on to the next exercise in your routine with rest as needed.
19. Exercise (Tricep Pushup)
- Lower down into a plank position with your hands on the floor right under your shoulders and your body should form a straight line during the exercise.
- Bend your elbows to lower your body down a bit so your elbows are right next to your body then push your body back up again.
- Keep doing the exercise for 30 seconds to a minute then move on to the next exercise in your routine with rest as needed.
20. Exercise (Jumping Split Squat)
- Stand with your feet slightly apart then jump while moving your left foot back and your right foot forward so both knees make a 90-degree angle. At the same time, bend your left arm in front of your chest and move your right arm straight behind your body.
- Jump again and repeat the movement on the other side but make sure to keep your upper body completely straight while doing the exercise.
- Keep doing the exercise for 30 seconds to a minute then rest for two minutes before starting the cycle again.
