Whether you’re short on time, traveling, or simply prefer to train at home, bodyweight exercises offer a powerful, no-fuss way to stay fit. With no equipment required, these movements use your own weight for resistance, helping you build strength, improve mobility, and boost cardiovascular health—anytime, anywhere.
Here are 10 of the best bodyweight exercises you can weave into your home workout routine—no equipment necessary.
- Push-Ups
A timeless classic. Push-ups target your chest, shoulders, triceps, and core. Change your hand placement or raise your feet to increase or decrease the challenge
Pro tip: Maintain a straight line from your head to your heels, and be sure your hips don’t dip or lift too high.
- Squats
Squats are foundational for leg and glute strength. These movements also strengthen your core and support improved balance and alignment.
Jump squats are a great way to dial up the intensity and elevate your heart rate.
- Plank
This full-body isometric move fires up your core, glutes, shoulders, and even your legs.
Goal: Start with 30 seconds and work up to 1–2 minutes over time.
- Lunges
Lunges challenge your lower body and require balance, making them a great functional movement.
Try This: Forward, reverse, or walking lunges to target different muscle groups.
- Burpees
Love them or hate them, burpees are a powerhouse full-body move that combines strength and cardio.
Why It Works: It boosts endurance while hitting nearly every major muscle group.
- Mountain Climbers
These are essentially a moving plank that adds cardio to your core work. Fast-paced and effective.
Bonus: Great for raising your heart rate in a short time.
- Glute Bridges
This floor-based move targets the posterior chain, especially your glutes and hamstrings.
Quick tip: For the best results, actively tighten your glutes at the peak of the movement.
- Triceps Dips (Using a Chair or Bench)
If you have access to a sturdy surface, triceps dips are fantastic for targeting the backs of your arms.
No Chair? Try crab walks or reverse planks for a similar burn.
- Wall Sit
A leg burner that challenges your endurance. A sturdy wall and a bit of determination are all it takes.
Add a Twist: Pulse or hold light objects to increase difficulty.
- High Knees
A cardio-centric move that gets your heart pumping and works your lower body.
Use It For: Quick bursts between strength sets to keep your heart rate elevated.
Final Thoughts
Whether you’re new to fitness or looking to switch things up, these no equipment bodyweight exercises can be adapted for any fitness level. You can combine a few into a circuit or focus on specific muscle groups based on your goals. The best part? You can do them literally anywhere—your living room, a hotel room, a park, or even your office.
No gym? No problem.
Fitness Guide 