25 Bodyweight Workouts You Can Do Anywhere – Videos Included!

25 Bodyweight Workouts You Can Do Anywhere - Videos Included! 1

There are many reasons it may be necessary to engage in bodyweight exercises including limited access to a gym or the desire for a quick workout. If you don’t have gym equipment at home, no worries! There are plenty of workouts you can do at home or while traveling that take advantage of your bodyweight and require zero equipment. We hope you enjoy our list of the best bodyweight workouts, and please comment if you have any recommendations for other readers!

1. Air Squats

Works Out: Quadriceps, Glutes, Hamstrings, and Abductors

Begin by placing your feet slightly outside shoulder-width and angled outward a small amount. Descend low enough to allow your thighs to be parallel with the ground before extending back to the starting position. Be sure to keep your core braced and avoid rounding the spine. Watch the video here.

2. Bicycle Crunch

Works Out: Abs

Lie on your back with your hands placed behind your head and your legs and feet just a few inches off the ground. Bring your left knee inwards towards your chest while at the same time bringing your right elbow to that same knee. Upon bringing your leg and arm back to their starting positions, perform the same action with the opposite knee and elbow. Avoid bringing your head forward if possible. Watch the video here.

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3. Bird Dog

Works Out: Abs, Glutes, and Lower Back

While on your hands and knees, with your knees bent at a 90 degree angle and your hands placed at shoulder-width, extend your left arm upwards to be parallel with the ground. At the same time, bring your right leg upwards to also be parallel with the ground. Hold this position for a second and then bring your arm and leg back to the ground. Repeat this movement with the opposite leg and arm. Keep your spine in a neutral position throughout the exercise. Watch the video here.

4. Burpee

Works Out: Quadriceps, Chest, Shoulders, Triceps, Hamstrings, and Calves

Stand with your feet shoulder-width apart and your arms at your side. Descend into a squatting position and then jump so that both of your legs fly backwards and your body is held up with your arms. At this point, your body will be in the starting position of a push-up, with your body straight from shoulders to ankles. Descend downwards to the ground until you are just a few inches off the ground. Upon raising your body back to the push-up starting position, quickly bring your legs underneath you to go back into a squatting position. You can then raise your body back up the starting position with your feet shoulder-width apart and your arms at your side. Watch the video here.

5. Calf Raises

Works Out: Calves

Stand with your feet shoulder-width apart and your arms at your side. Raise your heels off the ground by flexing your calves. In a controlled manner, return to the starting position. Watch the video here.

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6. Crunches

Works Out: Abs

Lie on your back with your knees bent and your feet flat on the ground. Your hands will be interlocked and placed behind your head. Flex your abdomen to bring your head and upper back off the floor just a few inches. Extend back to the starting position and repeat. The slower you perform this exercise, the more your abs will be stretched and strengthened. Watch the video here.

7. Dead Bug

Works Out: Abs

Lie on the back with your legs off the ground at a 90 degree angle and your arms pointing towards the sky. Extend opposite arms and legs (for example, left arm and right leg) at the same time to allow the arm and leg to be a few inches off the floor and parallel with the floor. Return your arm and leg to the starting position and repeat with the opposite side. Be sure to keep your lower back on the floor during the entire exercise and flex your abdominal muscles to successfully perform the movement. Watch the video here.

8. Floor Glute-Ham Raise

Works Out: Hamstrings, Glutes, and Calves

Start this exercise on your hands and knees allowing your legs to form a 90 degree angle beneath you. Place your kneels under a stable object or have a partner assist you by holding your legs in place. Take your hands off the floor and slowly lower your upper body to the ground while attempting to maintain a straight alignment from your shoulders to your knees. Catch yourself with your hands and use them to push yourself back up to the starting position. Use as much lower body strength as possible to bring yourself back to the starting position. Watch the video here.

9. Glute Bridge

Works Out: Glutes, Hamstrings, and Calves

Lie flat on your back with your feet on the ground about a foot away from your body. Place your palms on the floor and just a few inches from your waist on either side of your body. Raise your hips to the sky and form a straight line from your chest to your knees. Slowly lower your body back to the starting position and repeat. Watch the video here.

10. Jump Squat

Works Out: Quadriceps, Hamstrings, Glutes, and Calves

Begin the exercise by placing your feet shoulder-width apart and angled outwards just slightly. Lower your body to the floor while keeping your chest forward as you make your descent. Keeping your heels placed firmly on the floor during the squatting movement, explode upwards once your legs have become parallel with the floor. This exercise is quick, so when you land back on the floor, immediately begin the squatting movement for another repetition. Watch the video here.

11. Leg Pull-In

Works: Abs

Lie on your back with your palms on the floor and by your side. While in this starting position, your legs will remain straight and raised slightly off the floor. Flex your abdominal muscles while bringing your knees inwards toward your chest before lowering them back to the starting position in a slow and controlled manner. Throughout the movement, your legs will remain an inch or two apart from each other. Watch the video here.

12. Lunge

Works: Quadriceps, Hamstrings, and Glutes

Stand upright with your feet shoulder-width apart and your hands placed on your waist. Move your left leg a few feet forward and begin lowering your body to the floor until your right leg is parallel with the floor. Your left knee should be an inch or two off the floor and your heel will come off the floor. Upon reaching the bottom, raise your body upwards and return your left leg to the starting position. You can then move on to the opposite leg. You may find it easier to perform this exercise as a walking movement. Watch the video here.

A variation of the exercise, the Lunge Jump, involves the exact same movement with one subtle difference. Rather than slowly squatting, you will quickly squat with one leg and then quickly jump into a squatting position with the opposite leg. Watch the video here.

13. Mountain Climber

Works: Quadriceps, Hamstrings, Shoulders, and Chest

Place your body in a push-up position (holding your body off of the ground with your feet and hands, shoulder-width apart) with your body in a straight line. In a quick manner, flex your knee and fling it inwards to your left elbow. Without pause, explode your leg back to the starting position and perform the same explosiveness with your right knee. Repeat this exercise for multiple repetitions. Your foot will only touch the ground when it is in the starting position. Watch the video here.

A variation of this exercise, called the “Cross Body Mountain Climber,” will require you to bring your knee to the opposite elbow. Watch the video here.

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14. Pause Squat

Works: Quadriceps, Calves, Hamstrings, and Glutes

Start this movement in an upright position with your feet shoulder-width apart and your arms extended forward. Bend your hips and knees to lower your body to the ground until your legs are parallel with the floor. Once parallel, hold this position for 2 to 3 seconds before raising your body back to the starting position. This exercise is often done weighted, but if you are a beginner, it would be best to perform this with just your bodyweight. Watch the video here.

15. Pistol Squat

Works: Quadriceps, Hamstrings, Glutes, and Calves

Begin by standing in an upright position with your feet shoulder-width apart just like with a regular squat. Raise your right foot off the ground and extended in front of your body. Lower yourself down until your left leg is parallel with the floor. Maintain your balance with your right leg and your arms. Return back to the starting position and repeat with the opposite side. Watch the video here.

16. Plank

Works: Abs

Get into a push-up position with your body in a straight line from shoulders to toes. However, hold your body up with your elbows rather than your hands. Just like with the push-up, you will use your toes to hold your lower body off the floor. Be sure to leave your palms on the floor throughout the movement and keep your arms parallel with one another. Upon getting into this position, flex your abdomen to maintain a rigid posture. The length of time you hold the position is dependent upon the strength of your core, but it may be necessary to perform multiple sets. Watch the video here.

17. Push-Ups

Works Out: Chest, Triceps, and Shoulders

Begin by holding your body up off the ground with your arms completely flexed and your body in a straight line from head to toe. Lower your body by flexing your elbows until your chest is only an inch or two off the floor. Return to the starting position and be sure to maintain a rigid posture throughout the movement.

There are a few variations of this exercise, including the Diamond Push-Up and the Push-Up on Knees. The Diamond Push-Up involves forming a diamond with your hands before lowering your chest just as you would with a regular push-up. This variation places more load on the triceps and can be more challenging. The Push-Up on Knees variation is similar to a regular push-up; however, you will place your knees on the floor during the movement. This makes the exercise easier and is great for beginners.

A third variation of this exercise, the Pike Push-Up requires you to form an angle with your body, so that your glutes are pointed towards the sky before lowering your body towards the floor just as you would with a regular push-up. Ensure that you keep your back straight throughout the exercise. This variation places an emphasis on the shoulder muscles.

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18. Reverse Crunch

Works: Abs

Lie on your back with your head on the floor. Raise your legs off the ground and flex your knees at a 90 degree angle. You will also need to maintain a 90 degree angle at your hips. While maintaining a flex at your knees, bring your knees to your chest before moving them back to the starting position. Your lower back will be raised off the ground when your knees reach your shoulders, but should be back on the ground when you return to the starting position.

19. Scissor Kick

Works: Abs

Lie on your back with your head and legs raised about a foot off the ground. Separate your legs from one another by raising your left leg vertically and by moving your right leg in the opposite direction. Your legs will be about a foot apart from one another. Without pausing, move your legs into the opposite position so your right leg is now on top. Your legs must reach both positions for a single repetition.

20. Side Lunge

Works: Quadriceps, Hamstrings, and Glutes

While standing upright with your feet shoulder-width apart, lift your left leg off the ground and extend it about 2 to 3 feet to the left while at the same time lowering your body so your right leg is completely extended. Raise your body back up and bring your left foot back to the starting position before doing the same movement with the opposite side.

21. Single Leg Kickback

Works: Glutes and Hamstrings

Get down on your knees with your hands place on the floor in front of you. Raise your left foot off the floor until your thigh is parallel with the floor. Your leg will remain flexed at a 90 degree angle throughout the exercise. Once your left thigh is parallel with the floor, lower it back to the starting position before performing the exercise with your right leg to complete a full repetition.

22. Sit Up

Works: Abs

Lie on your back with your fingers interlocked behind your head and your feet placed firmly on the ground at a 45 degree angle. Flex your abdomen to raise your upper body off the floor and bring your chest to your knees. In a controlled manner, bring your upper body back down until your upper back touches the floor. Repeat the exercise for multiple repetitions. Try to keep your feet placed firmly on the floor during the entire exercise.

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23. Superman

Works: Lower Back, Hamstrings, and Glutes

Lie down with your chest, face, and toes facing the ground. Use the strength of your lower back, glutes, and hamstrings to simultaneously raise your head, chest, arms, and legs off the ground. At the top of the movement, you will want to raise your head so it is facing forward. Your chest, arms, and legs must be held steady at just a few inches off the ground with your elbows forming a 90 angle and your fingers facing forward. Lower your body back to the starting position and repeat.

A variation of this exercise, Superman with Scaption, will involve your upper back in the exercise. In this variation, upon moving your head, chest, arms, and legs upwards, move your arms in front of you so they are straight with no bend at the elbow. Next, move your arms backwards, past a 90 angle almost as if your elbows are touching an object behind your back. By doing this, your shoulder blades will move closer to one another, stretching the muscles in your back. Move your arms back to a 90 degree angle before moving back to the starting position.

24. Toe Touchers

Works: Abs

This exercise allows for a deep stretch of the abdominal muscles. Begin by laying on your back, facing the ceiling or sky with your arms outstretched above your head. Simultaneously, raise your feet and arms off the ground until your fingers touch your toes. You’ll want to form a 90 degree angle at your waist while also keeping your legs as straight as possible. You’ll need to raise your upper back off the floor, but be sure to keep your lower back planted on the floor.

25. Wall Sit

Works: Quadriceps, Glutes

Find a wall and stand with your back up against it. Lower your body until your waist and knees both form 90 degree angles. Push with your feet to place the tension of this exercise on your quadriceps and glutes. You’ll want to hold this position for a pre-determined amount of time. Challenge yourself by slowing increasing the amount of time you stay in this position and perform multiple sets.

Conclusion

We hope you’ve enjoyed our list and hopefully it can be helpful during your next bodyweight routine! Please feel free to browse our other articles with helpful information, recipes, and amazing deals on vegan supplements!

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