Getting fit is not always expensive. You do not need gym subscriptions or expensive equipment at your disposal to get into shape. Bodyweight exercises at home can be very effective and do not burden your pocket.
Furthermore, these exercises train your body for extensive workouts but most people complain of limited variety when incorporating bodyweight exercises.
In this piece, I will enlist as many as 31 bodyweight exercises you can use to get the best out of them.
Let’s get started.
The Benefits of Bodyweight Exercises at Home
Bodyweight exercises offer various benefits, but the most important of them include the following;
1. Bodyweight Exercises at Home are Accessible
You do not have to step outside the home or invest in expensive hardware for these exercises to access bodyweight exercises.
2. Bodyweight Exercises Will Increase Your Mobility and Stability
Bodyweight exercises increase body tolerance, train the muscles and increase core strength, which brings improvement in motility and stability of the body.
3. Bodyweight Exercises are Brilliant for Developing Technique
You can use bodyweight exercises to develop different techniques that are used in sports.
4. Bodyweight Exercises at Home Can Be Quick and Easy
Most bodyweight exercises are very simple, which makes them easy to learn. Furthermore, you do not have to walk to drive to the gym, saving a lot of time.
How to Complete a Bodyweight Workout
There are several routines for bodyweight exercises, but one of the most simple and popular circuits starts with 20 bodyweight squats, followed by 10 push-ups, 10 walking lunges for each leg, 10 dumbbell rows, a 15-second plan, and finally, 30 jumping jacks. Be mindful that, ideally, these exercises should be done in succession without taking a break in between. You must repeat the circuit at least three times for a complete body-weight workout.
Bodyweight Moves For Beginners
There are hundreds of bodyweight workout techniques, but we have picked that work the best for people who are just starting out at their homes. Let’s take a look at them;
1. Arm Circles Bodyweight Exercises
Simplest of exercises involves making circles with your arms completely extended.
Pros
- Excellent warm-up
- It helps tone the biceps and triceps
- It also targets muscles in the upper back
- Considered a full-body workout.
Cons
- The wrong technique can cause irreparable injuries to shoulder muscles.
2. Standard Push-up Bodyweight Exercises
Standard push-ups are the most common bodyweight workout that can be done anywhere. It targets the triceps, biceps, and the muscles in the body’s core.
Pros
- Excellent for core
- Improves bone health
- Improves upper-body strength
- Engages a variety of muscles
Cons
- It can lead to wrist and elbow injury and lower back pain.
- Lack of variety
3. Plank Bodyweight Exercises
Plank involves holding the body in the position of the top of push-ups. It is an isometric exercise that improves core strength.
Pros
- You can modify the time as per your fitness level.
- Excellent for upper body strength
- Improves core strength
- Ideal for people with joint injuries and chronic pain.
Cons
- Does not engage muscles in the lower body.
- It does not offer cardio benefits
4. Squat Bodyweight Exercises
Squats target muscles in the lower back, including the glutes, calves, hamstrings, and quads.
Pros
- Improves strength in the lower body
- Improves mobility
- Simple and easy workout
Cons
- Does not engage muscles in the upper body.
5. Lunges Bodyweight Exercises
Lunges are very effective for training the lower body and improving endurance. It is a unilateral workout that targets the calves, hamstrings, glutes, and quads in the body.
Pros
- Trains lower body
- Increases muscle endurance
- It makes the body more balanced and stable
- Increases flexibility
Cons
- It can cause injuries in the lower back and knees
- Not suitable for everybody
6. Shoulder Bridge Bodyweight Exercises
Shoulder bridge, also known as the hip bridge, targets the hamstrings and glutes.
Pros
- Increases core strength
- It helps build lower body strength
- You can do it everywhere
- Increases endurance
Cons
- It does not offer cardio benefits
- Leaves most muscles unengaged
7. Burpee Bodyweight Exercises
Burpee is a high-intensity exercise that can be used for both cardio and strength training.
Pros
- Burns high number of calorie
- Builds strength of the entire body
- It does not require any equipment
Cons
- This can lead to stress injuries in knees, wrists, and joints
- Overwhelming for beginners
8. Step-up Bodyweight Exercises
Step-up involves stepping onto an elevated structure such as a step or bench. It trains the lower body and offers various benefits.
Pros
- Excellent for lower body training
- It brings stability and balance
- Suitable for beginners
Cons
- Activates limited muscles
- Not suitable for people with knee pain
Chest
9. Push-up Bodyweight Exercises
Push-ups are an excellent technique to train muscles in your chest. This workout most muscles in your upper body and trains them.
Pros
- Convenient exercise
- Trains a variety of muscles
- Excellent for building core strength
Cons
- Difficult technique
- Can injure shoulder muscles
10. Push-Up Shuffle Bodyweight Exercises
Push-up shuffles offer upper body muscle strength, improve functional fitness, and are convenient.
Pros
- It can be done anywhere
- Increase muscle endurance
- Cost-effective
Cons
- Do not provide a well-rounded workout because of a limited range of motion.
11. Isometric Chest Squeeze Bodyweight Exercises
Isometric chest squeeze involves holding a static position and contracting the chest muscles while holding the joints still.
Pros
- Improves muscle endurance
- Requires no equipment
- Light exercise
- Specifically targets chest muscles
Cons
- It can be boring after sometime
- Other workouts have to be done alongside
Arms
12. Triceps Dip Bodyweight Exercises
You will have to pull yourself up and down using the strength of your triceps. This exercise can be done either with parallel bars or with the edge of a bench.
Pros
- Improves upper-body strength
- Intensity can be customized by raising the surface.
- Targets different muscle groups
Cons
- It can be difficult for people who are just starting out
- Poses a risk of injury
13. Plank Up-and-Downs Bodyweight Exercises
Plank up-and-down involves changing from a plank position to raised push-up position and then returning to the plank position.
Pros
- Effective for building core strength
- Trains multiple muscles at once
- Intensity can be adjusted
Cons
- Not easy for beginners
- Not suitable for people with chronic shoulder pain
14. Triangle Push-Ups Bodyweight Exercises
This workout includes creating a triangle with your arms and placing them directly underneath the chest.
Pros
- Specifically trains triceps
- Improves upper-body strength
- Intensity can be personalized
Cons
- It does not offer a range of motion
- Not suitable for people with shoulder problems
Back
15. Superman Y Bodyweight Exercises
Superman Y involves raising arms and legs at the same time while lying on the ground with face downwards to form a Y shape.
Pros
- Trains shoulder and back muscles
- Improves strength of multiple muscles
- It can be done anywhere
Cons
- Requires significant core strength
- It does not offer a range of motion
16. Bird Dog Bodyweight Exercises
Bird dog involves using all four of your limbs to train back and core muscles. You have to extend one arm and the opposite leg at the same time.
Pros
- It targets muscles in the core and back.
- It can be personalized by adding weight, changing the tempo, and changing the number of repetitions.
- Easy for beginners
Cons
- Stress injuries
- Not suitable for people with chronic backache
17. Superman T Bodyweight Exercises
It is the same as the other two exercises for the back, but you have to make a T shape with your legs and arms.
Pros
- Trains multiple muscles simultaneously
- Adjustable intensity
- Improves posture
- Requires no equipment
Cons
- This can lead to injuries to those who do not have a proper form
Core and Abdominal Muscles
18. L Seat Bodyweight Exercises
You can use the L-seat workout to target the upper body, hips, and core muscles. It involves making an L-shape with your body using your legs and hands.
Pros
- Excellent for targeting multiple muscles
- It makes the body more balanced and stable
- Intensity can be customized by increasing the difficulty of the workout
Cons
- Not suitable for beginners
- It can aggravate wrist and shoulder problems
19. Rotational Push-up Bodyweight Exercises
It is an advanced version of standard push-ups, which involves rotation of the body by extending one arm after every rep.
Pros
- Trains triceps, core, chest, shoulders
- Intensity can be changed
- Prevents plateauing from standard push-ups
Cons
- It can be challenging for beginners
20. Flutter Kick Bodyweight Exercises
Rapidly kicking your legs up and down while lying back on a flat surface is a flutter kick workout.
Pros
- Trains quadriceps, glutes, hamstrings
- Intensity can be modified
- It also improves core strength
Cons
- Incomplete workout
- Leaves some muscles unengaged
21. Dynamic Prone Plank Bodyweight Exercises
It is a variation of plank that starts from the standard position and then involves lowering the forearms and returning to the initial position.
Pros
- Trains abdominal muscles
- Increase core strength
- Compound exercise
Cons
- Advanced technique, not suitable for beginners
22. Side Plank Bodyweight Exercises
Side Plank is used to train the muscles of your abdomen by lying on a flat surface on one side and then using one forearm to prop yourself up while raising the hip off the ground.
Pros
- Targets the abdomen specifically
- Requires no equipment
- It can be adjusted for beginners
Cons
- It does not target all muscles of the core
- Benefits plateau over time
23. Russian Twist Bodyweight Exercises
Russian twist trains the abdomen by targeting hip flexors and obliques. You have to sit on the floor and bend your knees to twist your torso while holding a weight and lift the feet off the ground.
Pros
- Brings stability to the core
- Intensity can be adjusted
- Can be done anywhere
Cons
- Challenging for beginners
24. Bicycle Crunches Bodyweight Exercises
Raise your legs off the ground while lying on the floor and mimic the motion of paddling the bicycle.
Pros
- Compound exercise
- Improves posture
- Easy workout
Cons
- Benefit can plateau
25. Crunch Bodyweight Exercises
It is an excellent workout to target core muscles; the rectus abdominis in particular. You have to lay on your back, bend your knees, and lift your upper body towards the knees.
Pros
- Helps with posture
- Customizable
- Target core muscles only
Cons
- Not a compound exercise
26. Segmental Rotation Bodyweight Exercises
Twist the torso while holding your knees and legs still to target the obliques and other muscles in your core.
Pros
- It helps in spinal mobility
- Targets core specifically
- Do it anywhere you want
Cons
- Not a compound workout
27. Single-leg Abdominal Press Bodyweight Exercises
This workout, also known as single-leg jackknife, is used to train muscles in your core. You have to lift one leg while lying on a flat surface and reach for it with your arms.
Pros
- Specifically, target core muscles
- Intensity can be modified
- Makes the body more flexible
Cons
- Leaves other muscles unengaged
28. Double-Leg Abdominal Press Bodyweight Exercises
It is the same as a single-leg abdominal press, but you must reach both legs with both arms simultaneously.
Pros
- Can be adjusted for intensity
- Can be switched to a single-leg press
- Easy for beginners
Cons
- Not a compound exercise
29. Sprinter Situp Bodyweight Exercises
You have to lift your shoulders off the ground while lying on your back and bring your knee towards the chest while extending the other knee forward.
Pros
- Excellent to increase coordination
- Offer cardio benefits
- Intensity can be adjusted
Cons
- Not ideal for beginners
Fully Body
30. Mountain Climbers Bodyweight Exercises
It is an intensive workout where you must bring your knees close to your chest while holding a plank position.
Pros
- Cardiovascular benefits
- Trains entire body
- Can be done anywhere
Cons
- Not suitable for people who are out of form
31. Bear Crawls Bodyweight Exercises
As the name suggests, you must crawl on your hands and feet for this workout.
Pros
- Full body exercise
- Increase stability and endurance
- Difficulty can be changed by changing speed and distance.
Cons
- It can be tough for people who are new to workouts
Plank Mistakes
Common plank mistakes include arching the back, lowering hips, and looking straight ahead. These mistakes either engage the wrong muscles or quickly fatigue you. Thus, make sure you avoid repeating them.
Push-Up Mistakes
Most people place their hands too far forward, lower their hips or point out elbows while doing push-ups. These mistakes make the push-ups ineffective and consequently do not deliver the desired results.
Squat Mistakes
If you allow the knees to go too far forward, lift the heels off the ground, let the hips rise before the rest of the body, or do not squat deep enough, you will not get the right results from this exercise.
Lunge Mistakes
The common mistakes people make while making lunges include fast movement, stepping too far backward or forward, and having an overall sloppy form. It is important to rectify these mistakes to train the right muscles.
FAQs
Can I Build Muscle with Bodyweight Workouts?
Bodyweight exercises are used to reduce weight and increase core strength, but following the right techniques and increasing the repetitions can also help you increase muscle mass.
Can I Get Stronger With At-Home Bodyweight Workouts?
Bodyweight workouts increase body tolerance, stamina, and strength of the muscles, which contributes to an overall healthier and stronger body.
Conclusion
There you go, limited gym equipment should not force you to have limited variations in your workout routine. I have enlisted 31 effective bodyweight exercises at home you can incorporate to get fit without needing a gym subscription.
Bodyweight exercises are simple but you still need to be careful of some common mistakes that most people make, I have gone through these mistakes for your reference.
If you still have any queries, do write to us and we would love to help.
