Bodyweight exercises can be considered as one of the best options for those who are very interested in fitness, but do not want to go or do not have access to a gym. These exercises are considered as the simplest, most convenient and effective strength training to do anytime, anywhere and also without any equipment. If you’re looking for simple bodyweight exercises to do at home or on the go, I’ve got a great list for you!
plyometrics
jumper
Series: 3 Repetitions: 20
Jumping jacks are considered one of the most classic exercises of all time and the perfect one for a great warm-up. This is the exercise that everyone needs to include in their exercise routine. All you have to do is jump and spread your legs to the side, at the same time raising your arms above your head. As soon as you land, return to the starting position without taking a second.
Belching
Series: 3 Repetitions: 12
Burpee is an exercise that most people hate and that’s because it works so well. So what team are you on? Do you love burpee equipment or do you hate it? Decide for yourself if you’re still not sure. Start in a standing position, squat down, place your hands in front of you, and kick your legs back behind you into a push-up position. Then quickly bring them forward to land in a squat position, jump up and repeat.
full body workout
caterpillar
Series: 3 Repetitions: 20
To do this full-body exercise, stand tall with your legs straight. Drop your hands to the floor, keeping your legs straight. Now slowly begin to lower your body to the floor and then walk forward with the help of your hands until you are in a push-up position. Hold the position for a second or two, and then begin to take small steps back using your hands to return to the starting position.
Mountain climber
Series: 3 Repetitions: 20
Start by getting into a push-up position. Bring your left knee forward directly under your chest, keeping your right leg straight. Keep your core tight and your hands firmly on the ground. Bring your left leg back and extend it behind the body. Now repeat the same step with your right leg as well.
body weight training
Push up
Series: 3 Repetitions: 12
Push-ups are difficult; There’s no question about it, but the truth is, no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of you shoulder-width apart and your legs behind you fully extended. Bend your elbows close to your body until your chest touches the ground, then quickly push back up so you can return to the starting position.
Lift up
Series: 3 Repetitions: 12
Most people find pull-ups to be much more difficult than chin-ups due to less bicep involvement. So head to a playground to do your pull-ups. Simply grab the bar, lift your feet off the floor by bending your knees, and pull up until your chin clears the bar. Lower yourself back down to the starting position and repeat.
reverse crunch
Series: 3 Repetitions: 15
Lie on the floor with your hips flexed at 90 degrees and your knees bent. The correct way to do it is to bring your knees towards your head, lifting your buttocks off the ground. If done correctly, this variation of the exercise recruits more abs and lower obliques than regular crunches.
plank
Set: 3 Time: 30 seconds+
A plank is not just a basic exercise. It is what makes all the muscles in the body work. To get the benefits of this exercise, lie down with your forearms on the floor, keeping your hands clasped and your legs extended behind you. Stand up by supporting your weight on your forearms and toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30 to 60 seconds or as long as you can.
glute bridge
Series: 3 Repetitions: 15
Lie on your back with your knees bent at 90 degrees and your hands by your sides. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.
static lunge
Series: 3 Repetitions: 15
Stand with your hands on your hips. Take a long step forward and lower your body until the knee of the opposite leg is close to, but not touching, the ground. Hold the position for just a second and then come back up to the starting position. Now, repeat all the steps with the opposite leg as well.
calf raise toes
Series: 3 Repetitions: 15
Start in a standing position and slowly rise up onto your toes. Keep your heels off the ground while keeping your legs and knees straight. Hold briefly and then lower back down to a standing position. To up the difficulty level a bit, try standing on a step for a greater range of motion, or quickly jump up and down for more reps.
Follow these wonderfully effective bodyweight exercises to stay fit no matter where you are. If you haven’t started yet, what are you waiting for? Go start today!
