Bodyweight exercises are a simple, powerful way to develop balance, suppleness, and power without any equipment. From legs and shoulders to chest and abs, we’ve included each part of the body that can get powerful with body stability alone.
You’ve probably listened to things like ‘you don’t require any equipment to have a great exercise,’ and ‘you can do these moves wherever you want,’ a hundred times. And indeed that’s great news since getting to the gym every day isn’t always an actuality.
While it’s sure that you can use just your bodyweight to work all of your muscles the topic is…well, what specifically do you do?
Related: 5 home workouts for killer body
Enter the 13 useful techniques within the video below. There are several efficient workouts for your upper body, your lower body, your core, lots of cardio-concentrated techniques, too.
View the demonstration of each workout within the video above for type, and below is a fast break down of all the exercise:
- 180° Jump Squats — think like a normal jump squat, but you land facing the opposite direction
- Burpees — make it easier by walking legs in and out instead of jumping
- Side Shuffle With Knee Holds — the skill to nailing the hold is keeping your core tight
- High Knees — pumping your arms is essential
- Inchworm With Push-Ups — the aim is to stand up high after every rep, and you can change the push-up by dropping to your knees
- Jumping Jacks — dare yourself by hitting up the pace
- Jumping Lunges — modify this exercise by skipping the jump and doing alternating reverse lunges instead
- Side Shuffles — try to take up as much space as you can as you move side to side
- Kick Unders — if your opposite hand and foot can’t touch, that’s OK—just focus on kicking your leg under and through
- Mt. Climbers — pick up your pace if you want more of a dare
- Plank Ups — think palm-palm-elbow-elbow
- Power Lunges — don’t forget to do both sides
- Skater Hops — transform this move by putting the toes of your back foot on the ground for more balance
Add these exercises to your daily at-home workout or mix-and-match them to perform a new routine. For example, pick six of the exercise above, do the first one for 30 seconds then rest for 10 seconds and move on to the second move. Do this until you complete all six moves. Rest for one minute, then repeat the course one to two times more.