Here are the 44 weightier bodyweight exercises you can do to build muscle and shrivel fat, no gym required!
These are the word-for-word exercises we start our coaching clients on, and many perform them from their house or apartment.
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We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):
- The 11 Weightier Lower-Body Exercises
- The 8 Weightier Upper-Body – Push Exercises
- The 7 Weightier Upper-Body – Pull Exercises
- The 11 Weightier Cadre Exercises
- 5 Full-Body Exercises (Dynamic Movements)
- How to Build a Bodyweight Workout
Plus, we’ll pull it all together at the end so you can create a well-constructed bodyweight workout routine!
Alright, let’s get to it.
The 11 Weightier Lower-Body Bodyweight Exercises
You don’t need the gym for “leg day.” Do the pursuit wherever!
#1) ASSISTED BODYWEIGHT SQUAT:
(Perfect if you can’t do regular bodyweight squats).
#2) BODYWEIGHT SQUAT:
If you want plane increasingly instruction, here’s how to do a proper bodyweight squat:
#3) ASSISTED PISTOL SQUAT:
#4) PISTOL SQUAT:
#5) SUPPORTED LUNGES:
#6) REGULAR LUNGES:
We have a guide on how to do lunges with proper form for you too.
#7) SINGLE-LEG DEADLIFT:
#8) HIP BRIDGE:
#9) CALF RAISE:
#10) STEP UP:
#11) BOX JUMP:
The 8 Weightier Push Bodyweight Exercises
Let’s walk you through the weightier bodyweight exercises to train your push muscles. We’ll increasingly or less progress in difficulty as we go.
#1) KNEE PUSH-UP:
#2) ELEVATED PUSH-UP:
#3) PUSH-UP:
We have a whole vendible on how to do a proper push-up, but we moreover imbricate it extensively in this 5-minute video:
#4) DECLINE PUSH-UP:
#5) SIDE-TO-SIDE PUSH-UP:
#6) ASSISTED DIP:
With a resistance band, you can start performing assisted dips. A unconfined exercise while you build up strength for normal dips.
#7) DIP:
Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.
#8) HANDSTAND (WALL WALK):
The wall walk is a unconfined exercise as you progress into a full handstand. If you’re a well-constructed newbie to turning upside down, trammels out our guide “Get Your First Handstand” for a full tutorial.
Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we pinpoint in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”
Download it and the rest of our guides for self-ruling when you sign-up for our weekly newsletter!
- The 15 mistakes you don’t want to make.
- Full guide to the most constructive nutrition and why it works.
- Complete and track your first workout today, no gym required.
The 8 Weightier Pull Bodyweight Exercises
Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:
#1) INVERTED BODYWEIGHT ROW (HIGH):
An inverted bodyweight row can be a unconfined “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
Alternatively, you could do doorframe rows if your table seems sketchy:
#2) INVERTED BODYWEIGHT ROW (LOW):
Once you get well-appointed doing an inverted bodyweight row, try going lower to increase the difficulty.
You can trammels out The 5 Weightier Pull-up Alternatives for increasingly ideas on how to perform rows, including how to build your own station:
#3) BAR HANG:
#4) ASSISTED PULL-UPS (WITH BAND):
A resistance band is a unconfined tool to help build strength for proper pull-ups. It’s part of our armory for getting your first pull-up.
#5) ASSISTED PULL-UPS (WITH BOX):
#6) NEGATIVE PULL-UPS:
Once you finger confident unbearable that you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.
Jump and hold yourself whilom the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.
Then repeat!
This is a unconfined way to build up unbearable strength to sooner get your first pull-up.
#7) PULL-UP:
We have a full guide on proper pull-up form so you can strop in your technique.
#8) CHIN-UPS:
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over proper pull-up and chin-up form:
Don’t have unbearable strength yet to hoist yourself up? No problem.
Download our guide, Strength Training 101: Everything You Need to Know, for an word-for-word plan of wade to start growing strong today:
- Everything you need to know well-nigh getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
The 12 Weightier Cadre Bodyweight Exercises
Our next stop on towers a bodyweight workout finds us at the core. Here are the 10 weightier exercises to include:
#1) REVERSE CRUNCH:
#2) KNEE-PLANK:
#3) PLANK:
#4) SIDE PLANK:
#5) HIP BRIDGE HOLD:
#6) HANGING KNEE TUCK:
#7) JUMPING KNEE TUCK:
#8) HOLLOW BODY HOLD:
The hollow soul is one of the weightier ways to engage the midsection and stabilize the body. We utilize the hollow soul exercise as part of our strategy for getting your first handstand.
Once you get well-appointed holding the position, try…
#9) HOLLOW BODY ROCKING:
#10) KNEES TO ELBOWS:
#11) TOES TO BAR:
#12) GOOD MORNING:
Catch our guide “How to Strengthen Your Core” for plane increasingly exercise ideas!
5 Dynamic Soul weight Exercises (Full Body)
Next, we’ll imbricate some dynamic full-body exercises to get your heart rate roaring during your workout.
#1) WALKING JACKS:
#2) JUMPING JACKS:
#3) STAR JACKS:
#4) BURPEES:
#5) BURPEES WITH PULL-UP (WHAA…):
How to Build a Bodyweight Workout
Alright, it’s time to pull this whole guide together and build a bodyweight workout!
We will pick a bodyweight exercise from each section:
We’ll aim for 3 to 4 sets under each category for 8-12 reps.
Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.
Your warm-up can squint like this:
Your post-workout stretch can squint like this:
Example Bodyweight Workout:
- Dynamic Warm-Up
- Jumping Jacks: 10 reps
- Bodyweight Squats: 10 reps
- Push-ups: 10 reps
- Pull-ups: 10 reps
- Reverse Crunch: 10 reps
- Repeat 2-6 two increasingly times, for 3 complete circuits.
- Post-workout stretch.
Boom!
You now have a bodyweight workout you can do in your own home.
You can mix and match from each category or progress to increasingly difficult moves as you get stronger.
Now, you don’t HAVE to do these exercises at home. You can plane do them while exercising virtually the world, as I did!
If you want to learn all the fine details of towers a workout, make sure you trammels out our wide-stretching guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.
Don’t want to scarecrow creating your own bodyweight workout? No problem, I have two options for you:
Start at the Beginner workout and move onto the Advanced when it becomes easy.
This should help you get started with a bodyweight training routine. But we hear commonly that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option unelevated that weightier aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a mentor to alimony you accountable, trammels out our killer 1-on-1 coaching program:
2) If you want an word-for-word tabulation for working out at home, trammels out NF Journey. Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).
Try your self-ruling trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box unelevated to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
- Everything you need to know well-nigh getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
Alright, your turn: I’d love to hear how your bodyweight training is going!
Did you make your own workout?
Try one of ours?
Include variegated moves we didn’t imbricate today?
Leave a scuttlebutt unelevated with your results or any questions you have on bodyweight training.
For the Rebellion!
-Steve
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Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, 167/366, Yeaaaah…. Surprise ladies!!, acrobat
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