Who says you need a gym membership to get into amazing shape? With a little creativity and dedication, you can achieve a ripped and toned physique right in the comfort of your own home.
This blog post will outline the top 10 bodyweight exercises you can do anywhere, anytime, to target all major muscle groups and torch calories. So ditch the excuses and get ready to transform your body!
1. Push-ups
The classic push-up is a fundamental exercise that builds upper body strength, targeting your chest, shoulders, triceps, and core. Start in a high plank position with your hands shoulder-width apart and lower your chest towards the ground until your elbows are bent at a 90-degree angle. Push back up to the starting position and repeat. Modify the exercise by doing them on your knees or against a wall if needed.
2. Squats
Squats are king for building strong legs and glutes. Stand with your feet hip-width apart, toes slightly pointed outward, and lower your body down as if you’re going to sit in a chair. Keep your back straight, core engaged, and heels flat on the ground. Push through your heels to return to the starting position. Modify the exercise by squatting to a chair or bench.
3. Lunges
Lunges work your quads, hamstrings, glutes, and core. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Keep your front knee aligned with your ankle and your back knee close to the ground. Push through your front heel to return to the starting position and repeat with the other leg. Modify the exercise by lunging without weights or stepping onto a stable surface.
4. Burpees
Burpees are a full-body exercise that combines a squat, push-up, and jump for an intense cardio burst. Start in a standing position, squat down, and place your hands on the ground. Kick your legs back into a plank position, do a push-up, then jump your legs back in and stand up straight. Explode upwards with a jump to finish. Modify the exercise by eliminating the push-up or jump.
5. Mountain climbers
Mountain climbers are a great cardio exercise that gets your heart rate up and works your core and legs. Start in a high plank position with your hands shoulder-width apart. Bring one knee towards your chest, then quickly switch legs and bring the other knee in. Maintain a fast pace and keep your core engaged. Modify the exercise by doing it slower or on your knees.
6. Planks
Planks are a static exercise that strengthens your core, shoulders, and back. Start in a high plank position with your forearms on the ground and your body in a straight line from head to heels. Engage your core and hold the position for as long as you can. Modify the exercise by doing it on your knees or by lowering your hips slightly.
7. Dips
Dips are a challenging exercise that targets your triceps and chest. You can use a sturdy chair, bench, or even the edge of a countertop. Place your hands shoulder-width apart on the surface and lower your body down until your elbows are bent at a 90-degree angle. Push back up to the starting position and repeat. Modify the exercise by doing knee dips or assisted dips with your legs bent.
8. Jumping jacks
Jumping jacks are a simple yet effective exercise that gets your heart rate up and works your entire body. Stand with your feet together and arms at your sides. Jump and spread your legs while raising your arms overhead. Then, jump back to the starting position. Repeat quickly for a cardio burst. Modify the exercise by doing low-impact jumping jacks or by raising your arms only halfway up.
9. Bodyweight rows
Bodyweight rows are a great exercise for strengthening your back and biceps. Find a sturdy bar or beam that you can safely grip overhead. Hang from the bar with your palms facing away from you and your body in a straight line from head to heels. Pull yourself up towards the bar, bringing your elbows in close to your sides. Lower yourself back down and repeat. Modify the exercise by using a lower bar or by doing assisted rows with your legs bent.
10. Side planks
Side planks are a variation of the plank that targets your obliques and core.