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6 of the Best Bodyweight Exercises You Can Do at Home

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Push-ups are a great bodyweight exercise that build strength and mass in your chest, triceps, and core. They are also safe to perform anywhere and anytime. There are many variations of push-ups, each of which works different angles and intensities. Push-ups are an essential part of any bodyweight workout routine. Start with your palms on the floor and chest facing the floor. Keep your body straight and your legs flat.


Bodyweight exercises allow you to use all of your body’s weight to target different muscle groups. You can even take them to the next level to turn them into a sweat-inducing exercise session. These exercises help you tune into each muscle group and improve your body alignment.

Using your body weight is also a convenient way to build muscle, develop technique, and prevent injury. Whether you’re at home or at a gym, bodyweight exercises are great for preventing injuries, building muscle, and improving range of motion. They are also great for increasing your body’s centre of gravity and improving your balance.

Pushups are a great way to build your upper body and strengthen your back. You can do them with different hand positions or even with an elevated surface. This exercise works the chest, shoulders, triceps, and lower back. Pushups are also great for rehab and conditioning.

Pull-ups work the arms, shoulders, and upper body. To perform these exercises, you need some basic equipment and a place to do them. Playgrounds usually have pull-up bars or similar equipment. You can also use your own body as a base, and add dumbbells to the top or bottom.

The basic pull-up starts with you hanging off a sturdy bar. You should start with your elbows close to your trunk and try to pull your chin over the bar. Try to avoid jerking movements and do each rep slowly and controlled. Alternatively, you can do the exercise while bending your knees or crossing your ankles.

Jump squats

If you’re looking for bodyweight exercises that actually build muscle, jump squats are a great option. These exercises target your entire body, including your glutes and hamstrings. The squat itself starts with your feet shoulder-width apart, knees slightly bent. Then, you lower yourself to a deep squat, reaching the floor with your hands in front of you.

This exercise works your glutes, hamstrings, quadriceps, and hips to generate force. It also uses your hands for stabilization and power. When you perform squat jumps, you’re going to want to push off the floor with your hands and extend your legs as high as possible. Just as important as pushing off the ground is landing properly. When completing your jumps, be sure to decelerate first to absorb the landing.

When performing this exercise, it’s important to engage your glutes and keep your shoulders over your hips. You should also focus on engaging your core muscles, which helps you maintain a neutral spine. Once you’re done, switch sides and repeat.

Jump squats are a challenging bodyweight exercise that works your entire body and your brain. While they require a bit of practice, they’re a great choice for those who are already familiar with bodyweight exercises. Aside from building lean muscle, jump squats also train the entire posterior chain, including the glutes, hamstrings, and back muscles. They also improve your cardiovascular health.


The main goal of a burpee is to push yourself up from the ground to the point where you can do a pushup. This will engage your abdominal muscles, but you should also ensure your back remains neutral. An arching back will negate any benefits you get from a burpee and can cause injury. Focusing on correct technique will make progress easier.

Unlike most other exercise routines, burpees require no equipment and can be performed by almost anyone. They are an effective way to build strength and flexibility. Although burpees may get boring at some point, you should be able to stick with them for a long time to see results.

If you’re not confident performing burpees, a certified personal trainer can teach you how to perform them correctly. If you’re new to exercise or have a health condition, a doctor or health-care provider should be consulted before starting an exercise routine.

Burpees are a full-body exercise that can improve your cardiovascular endurance. They also strengthen the heart and lungs. They’re also an excellent way to improve balance and co-ordination. While burpees are one of the best bodyweight exercises you can do at home, they’re also challenging. Whether you’re looking for a cardiovascular workout or just a simple bodyweight exercise, burpees can be adapted to fit your lifestyle.

Burpees are a staple of the gym. This simple exercise requires no equipment and challenges the whole body. It also helps you reach your fitness goals and prevent life-threatening health conditions. A burpee can burn up to 10 calories per rep and most beginners can complete the exercise within a minute.


Performing bodyweight exercises can be an effective way to build strength and muscle mass. You can use your own body weight to strengthen your core and strengthen your joints. Plank exercises are a great way to build stability and core strength. There are several variations of this exercise, including a more advanced plank version that targets your triceps and back. In either variation, you start in full plank position and slowly lower your body, bending your knees 90 degrees to push through your front foot. Continue doing this movement until you fail, then rest.

Planks are a great way to work out your abs without spending too much time at the gym. You can perform them anywhere, even at home, by lying on the floor. The key is to maintain an upright position and maintain control of your movements. Make sure your knees are not too high and stay steady when lifting your hands off the floor.

The high plank is another great exercise to perform in your home. Start in a high plank position and bend your elbows to lower your chest toward the floor. Then, push yourself back to plank position and alternate your right and left arms. Do this for ten to fifteen reps on each side.

Tricep dips

Tricep dips are a bodyweight exercise that requires control throughout the entire range of motion. Perform them on a dip station, parallel bars, gymnastic rings, or two sturdy chairs. For more challenging variations, cross one ankle over the other knee while performing the dip.

Tricep dips are a bodyweight exercise that strengthens the triceps and chest. You can use two benches for this exercise, but they should be level and long enough to support your body weight. Begin by sitting on one bench and then raising your feet so that they rest on the other bench in front of you. When you are done, grab the edge of the bench with an overhand grip. Make sure to keep your elbows close to your body.

Dips can be dangerous if not performed correctly. To avoid injury, use a workout partner or a trainer to assist you. Always remember to keep your elbows at 90 degrees and have your upper arm parallel to the ground. This will keep your elbows from collapsing during the exercise.

Tricep dips can also be performed with the help of a bench stand. To perform the exercise properly, you must have a bench or a sturdy fence nearby for support. Alternatively, you can do it on a worktop, bench, or table. The anchor should be about hip height.

One-handed pull-ups

The first thing you’ll need to do is make sure that you have adequate grip strength for one-armed pull-ups. Ideally, you should hold the bar close to your body, with your underhand grip. This creates better leverage. This movement makes your arm appear to be supporting your entire body weight, which is actually supported by your chest, lats, and abs.

To properly perform one-handed pull-ups, make sure that you have a strong shoulder rotator cuff. You should also have strong core stability. Dragon flags and chest-supported plate exercises are excellent prehabs for the shoulder. Once you’ve developed this core stability, one arm pull-ups will become easier for you.

One-handed pull-ups can be performed using a long resistance band or with a step or box beneath the pull-up bar. The resistance band should be thick enough to provide the right amount of resistance for a comfortable workout, so it won’t hinder you in doing this exercise. After you’ve perfected this movement, you can try a thinner band.

One-handed pull-ups are another excellent workout for your core. These exercises work out your shoulders and back by focusing on the bottom part of the pull-up. If you’re not able to use a table, you can use a sturdy box instead. The key is to make sure that you engage your core muscles and pull your body back and up.

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