Are you frustrated with complicated gym routines? You can get a full workout at home without pricey equipment or spending hours at the gym. Bodyweight training uses your own weight for resistance and is a simple, effective way to build strength.
In this article, a certified trainer shares the only seven bodyweight exercises you need for a complete, full-body workout. These foundational moves—like push-ups and squats—are not only safe for all levels but are the core of highly effective high-intensity circuit training (HICT) workouts. Learn these reliable, trainer-approved exercises to build strength and see real results right in your living room.
The Only 7 Bodyweight Exercises You’ll Ever Need to Train Your Entire Body
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1. Planks
Planks involve an isometric contraction of the abdominals and a few other key muscles throughout the body. While planks aren’t the only exercise you need for strong abs, they are a pretty darn good choice.
How to Perform
- Place your forearms and toes on the floor.
- Lift your body off the ground, making a straight line from your head down to your heels.
- Hold this position for 30 seconds and repeat 4 times per session.
2. Squats
When you got up from your chair this morning, you performed a squat. Squats are part of everyday life, and everyone should train them frequently.
How to Perform
- Start standing, with your feet about hip-width apart.
- Bend your knees, slowly lowering your buttocks down towards the floor.
- Once you’ve gone as low as you can (while keeping your back straight), stand back up.
- Complete 10-12 reps per set, for three sets per session.
3. Alternating Lunges
Lunges are just like squats, but they are performed on one leg. By regularly completing lunges, you can significantly increase your single-leg strength and stability. This helps when navigating stairs and performing other daily functions.
How to Perform
- Start in standing.
- Step your right foot forward by about 12-13 inches.
- Bend your right knee and lower your left knee toward the ground.
- Once you have reached the bottom of your range, stand back up.
- Complete 10-12 reps per set, for three sets per session.
4. Push-Ups
Push-ups mimic motions we use every day, much like squats. We use the same muscles to perform a press-up as we do to push a door open or perform other similar motions.
How to Perform
- Place your hands on the floor, directly under your shoulders.
- Place your toes on the floor, spaced about hip-width apart.
- Slowly lower your chest down toward the ground.
- Once you’ve reached the bottom of your range, push yourself back up to complete the rep.
- Perform 10-12 reps per set, for three sets per session.
5. Pull Ups
We use our pulling muscles a lot throughout the day. Whenever we lift something off the ground, we often need to use our biceps and back muscles. Pull-ups keep these muscles strong and ready for action!
How to Perform
- Grasp the pull-up bar with whatever grip is most comfortable for you.
- Pull your chest up to the bar.
- Once you’ve reached the top of your range, slowly lower yourself back down to complete the rep.
- Perform 5-8 reps per set, for three sets per session.
6. Supine Bridges
The glutes are arguably the strongest muscle in the body. These key leg muscles keep us upright throughout the day and allow us to produce impressive amounts of power. Isolating them with bridges is helpful for many different daily activities.
How to Perform
- Lie flat on your back with your feet on the floor and your knees bent.
- Press your heels into the ground and lift your hips.
- Hold the contraction for 3 seconds, then lower back down to the ground.
- Perform 10-12 reps per set, for three sets per session.
7. Slow Mountain Climbers
Mountain climbers are akin to a dynamic plank. This exercise is excellent for both beginners and advanced exercisers alike!
How to Perform
- Start in a pushup position.
- Slowly, bring your right knee toward your chest.
- Then return this leg to the starting position and complete on the other side.
- Perform 10-12 reps per side, per set, for three sets per session.
Conclusion
Bodyweight exercise is a convenient form of strength training for many people. By performing the workout listed above 3 times per week, you’ll soon start to see your physique improve and your stamina increase. Just be sure to consult with your doctor before you get started!
Works Cited
- Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567.
