Search results
People also ask
What are the best bodyweight exercises?
What is a good beginner bodyweight workout?
Can bodyweight training help you lose weight?
Jan 11, 2024 · Steve Kamb. Last Updated: January 11, 2024. Here are the 44 best bodyweight exercises you can do to build muscle and burn fat, no gym required! These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment. In a hurry?
- Michael Rodio
- 21 min
- Bar muscle-ups. Best for: strength | Challenge: high. Hang from a pullup bar and then swing your body forward a bit, pulling your shoulder blades together so your head and chest move forward.
- Pullups. Best for: strength | Challenge: medium. Grab onto a bar and hang so that your arms are straight and your feet aren’t touching the ground. Pull yourself up so that your chest touches the bar, then slowly lower yourself back down to the starting position.
- Chinups. Best for: strength | Challenge: medium. Grab a pullup bar underhand at shoulder-width. Hang from the bar, and then pull yourself up until your chin is over it.
- Burpees. Best for: strength and cardio | Challenge: medium. Stand with feet outside shoulder-width, and bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position.
- Andrew Gutman
- Push-Up. The push-up is one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. You get on all fours, keep your back straight, and repeatedly lower yourself down and up — working the chest, triceps, and shoulders.
- Squat. The squat is regarded as one of the best movements — loaded or unloaded — for improving mobility and taxing your legs. Some even refer to the squat as the king of all lifts.
- Inverted Row. Think of an inverted row as pull-up lite. You’re pulling less of your body weight, so it’s easier to do for beginners while virtually recruiting the same muscles as a pull-up.
- Chin-Up. This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Like a pull-up, the chin-up recruits the back muscles — the lats, rhomboids, and traps — but with more emphasis on the biceps.
- Basic Squats. One of the simplest yet most effective exercises you can do! Glutes, quads, hamstrings are doing a lot of the work. Progressions: There are many!
- Broad Jump (Leaping) Explosive power comes from glutes, quads, hamstrings, calves primarily. Progressions: Quick repeats (plyometric training- reducing transition time between the eccentric and concentric muscle action) Single-Leg, Improve distance and height, etc.
- Single-Leg Romanian Dead Lift. Stabilization and strength move for glutes and hamstrings primarily. Core aids in control. Progressions: Add resistance in one or both hands.
- Athletic Lunge- Sagittal Plane. Simple effect of touching the ground in front of you is that of making this more “functional” and athletic. Sagittal plane is basically moving forward and back.
Dec 2, 2019 · Workouts. This No-Gear Workout Program Torches Fat in Just 24 Minutes. This month-long total body workout plan will get you going fast to avoid the holiday bloat. By Ebenezer Samuel,...
Jul 20, 2019 · Workouts. Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout. This bodyweight blast sets you up for major fat burning potential in just half an hour. By Michael Piercy, M.S....
