Do you think you need to go to the gym every day or buy expensive home equipment for your off days to get a good workout? Think again! You can use your bodyweight to get a great full-body workout right in the comfort of your own home. Use these top bodyweight exercises to feel the burn and get an effective fat-burning circuit-style workout. Tip: Using slower, more deliberate movements helps to increase the difficulty level:
8 Bodyweight Exercises You Can Do Anywhere
This classic exercise has been used in the military and gym classes for decades, and it can help you to develop a firm, strong chest and upper body. Push ups also work the arms and shoulders for a strengthening effect.
Squats and Lunges
Squatting and lunging with just your bodyweight is an excellent way to firm and tone the thighs and glutes. Take care that the knees are tracking straight and over or past the foot to ensure safety while doing these powerful moves. Squatting with both legs at once is a dynamic way to work the lower body, but working one leg at a time via lunges allows for more focused, targeted work on the quads and hamstrings.
Chin-Ups and Pull-Ups (Bar or Kitchen Table)
Traditional chin-ups and pull-ups with a bar are an excellent exercise for working the back muscles. However, if you don’t have access to a chin-up bar, you can also do them with a heavy kitchen table: Slide yourself almost all the way under the table in a plank position, and hold the table top with both hands; lift yourself up in a pull-up motion, allowing your body weight to be the resistance.
Holding yourself with arms straight in the plank position allows for the strengthening of the core as well as the arms and shoulders.
Silly name, great exercise; the Burpee combines a number of bodyweight movements to help give a full-body workout with cardiovascular benefits. Starting in the plank position, do a push up, then spring the legs forward underneath you. Stand up rapidly, jump up in the air, then get down in a squatting position and thrust the legs behind you into the plank position; repeat, and feel the burn.
Who says you need dumbbells to target your biceps? Use slow, deliberate movements while curling them to work the smaller muscle fibers and get more cut and defined.
With arms bent and held at your sides, extend the forearms behind you at the elbow until you a feel a “pinch” in your triceps; hold for a moment, then repeat. You can also focus on one arm at a time to really target the tri’s.
Bringing your body weight upward in a crunching motion at the waist is an effective way to tone the stomach, ab and core muscles. Placing the feet securely under a heavy object can act as a “spotter” and facilitate more reps and refined motions.
These bodyweight exercises can get you well on your way to a trim and toned physique; this sequence is also great for those days when you just can’t get to the gym.