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    The Ultimate Bodyweight Exercise List – 27 Exercises, No Equipment Needed!

    An expensive gym membership might inspire you to actually go work out more but the truth is you don’t need a gym to get fit.

    Bodyweight Exercises

    You don’t even need to buy your own exercise equipment (although getting a few pieces of equipment is never a bad idea). Your own bodyweight is all you need to build an impressive workout routine that will give you the toned, sleek body you’ve always wanted. In fact, bodyweight exercises are often the most effective, forcing us to push ourselves to the limit far more often than dumbbells or other weights.

    Not sure where to start? You’re sure to enjoy at least a few of the exercises we’ve gathered.

    1. Kick boxing

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Sure, you could go to the gym and take a class, but you can also purchase a kick boxing DVD that will teach you all the same things in the comfort of your own home for a fraction of the price. Kick boxing is not only a great sport, it’s also one of the most fun ways to get a cardio workout that actually builds all your muscles instead of just a few muscles in your legs.

    2. Mountain climbers

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Go mountain climbing in your own living room by starting in a prone position. Bring your legs up one at a time, moving slowly as if you actually were climbing up a mountain. You should start bringing up one leg immediately after the other foot hits the ground.

    3. Burpees

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Start in a low squatting position with your hands on the floor. Kick your feet back into a push up position, do a single push up and then bring your legs back into the original position with a small jump. Do two sets of ten of these for an impressive total body workout that will get your heart pumping.

    4. Plank

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    This one looks easy but it will really strengthen those core muscles. Lie face down on the floor with your forearms resting on the floor and your hands closed. Push yourself up on your toes and your forearms and hold yourself up, keeping your core tight. Hold for at least ten seconds before you release.

    5. Side plank

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    The side plank is almost exactly like a regular plank except that this time you’re going to hold yourself up with just one arm and have most of your body facing in either the left or right direction(the opposite direction of the arm you’re using to hold yourself up).

    6. Wall sits

     

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Source: Trainer.ie

    Wall sits may seem a lot less strenuous than planks but they are incredibly powerful muscle boosters for your legs and you can do them anywhere you can find a wall. Simply line your back up with the wall, keeping most of your weight on your legs, and lower yourself into a squat, pushing yourself back into the wall as you go down. Repeat this one 10-15 times.

    7. Lunge

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Start with your feet shoulder width apart and take a massive step forward with one foot, making sure the other leg bends at a 90 degree angle. Hold for five seconds, then return to your starting position and repeat with the other leg.

    8. Jumping Squats / Jumping Lunges

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Want to get an even more intense workout? Try jumping back up at the end of your lunges rather than simply standing back up.

    9. Bicycles

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Concerned that too many of these exercises seem to focus on the legs and not enough on the core? Well the bicycle is a simple exercise that produces phenomenal core strength. Lie on your back and lift your shoulders slightly as if you’re reaching out to grab the handlebars of an invisible bicycle. Hold your shoulders up while pretending to ride a bike with your legs, moving them slowly to exercise the maximum amount of control and resistance. Go for as long as you can.

    10. Uppercut squat

     

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    This one is going to be fun for those of you who feel the need to get a little rage out. Start in a standing position and lower yourself into a squat. Straighten up as fast as you can, at the same time lifting your arm as if you’re about to punch someone. This helps train your different muscles to stay connected and improves your balance as well as your strength.

    11. Jogging stairs

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Do you live in an apartment building or even a house with multiple sets of stairs? Try jogging up and down the stairs. If you live in a building go as many floors as you can with a goal of eventually climbing the whole building. If you live in a house set a timer and go up and down as many times as you can.

    12. Calf raises

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    This is probably the easiest exercise to fit into literally any spare moment in your day. When you’re standing in line or at the counter prepping a meal, raise yourself up onto your tip toes. Move slowly as you lower yourself back down to create the largest amount of resistance possible.

    Read Our Recent Article > How to Lose 40 Pounds Quickly!

    13. Chair/bench lunges

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    If you have a fairly low chair or bench you can do this exercise. Put one of your legs on the chair/bench and lower your other leg into a 90 degree position. Hold for five seconds and then return to your starting stance, this time switching legs. Do this 10 times on each side.

    14. Skipping

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Why walk anywhere when you could skip everywhere and get an impressive cardio workout? Skipping wherever you go will also help you build up impressive strength in your calves.

    15. Dancing

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Even a few minutes of dancing can be an impressive cardio workout. You can buy a DVD to learn how to do a specific style of dance or just do some silly dancing around your apartment while you listen to some great tunes. As long as you’re putting your all into the dance you can be guaranteed you’ll get a great workout. You may want to choose a specific style of dance based on the muscles you want to develop or learn multiple types.

    16. Tuck jump

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Stand with your legs slightly bent and then jump as high as you possibly can, allowing your legs to bend slightly again when you land. Repeat this exercise 15-20 times to really get your heart pumping and strengthen those leg muscles.

    17. Push ups

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    You knew this had to show up on the list eventually right? Push ups may not be your favorite thing in the world but they are an excellent way to get all of your muscles working at once.

    18. Wall pushes

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Source: womenshealthmag.com

    If you don’t have enough arm strength yet to do proper push ups you can do wall push ups. Start with your hands resting on the wall and lean into them as if you were about to do a regular push up. Instead of pushing your body in, extend your legs out and backwards.

    19. Inclined push ups

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Once you’ve gotten used to regular push ups, give yourself an even bigger challenge by pushing yourself up from a couch or another piece of furniture that gives you a slight incline. This will really increase the amount of burn you feel in your back and core.

    20. Bear crawl

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Source: alive.com

    For this exercise you want to start on your hands and knees. Raise your body up until you’re on your toes and reach forward slowly with your right arm. Once your right hand hits the floor move your right leg up to follow it. Repeat with your other arm/leg. Make sure all your movements are slow and controlled as this provides the maximum amount of resistance.

    21. Arm circles

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Looking for something a little less intense than the bear crawl? Stand up and straighten your arms out, holding them out to the side. Spin them in large circles for 2-3 minutes or until your arms get too tired. It won’t give you the ultimate toned biceps but it’s a great warm up exercise.

    22. Flutter kicks

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Source: fitneass.com

    Lie on your back with your arms at your sides, palms on the floor. Extend your legs and lift your heels off the floor, aiming to lift them 5-6 inches off the ground. Hold for five seconds and then slowly lower your legs back into the original position. Repeat 10 times for best effect.

    23. Sideways jogging

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Source: Sheknows.com

    It might look a little strange but this is a great way to strengthen your leg muscles, get your heart rate up and improve your balance. And it’s exactly what it sounds like—jogging in a sideways motion instead of forwards. This works your muscles in different ways, accelerating the speed at which they grow.

    24. Tricep dips

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Sit on the floor with your knees bent(you should be sitting in front of a chair). Grab the edge of the chair and straighten your arms. Lift yourself up until your arms are at a 90 degree angle with your body. Lower yourself back to the ground slowly. Repeat 10-15 times.

    26. Sit on a stability ball

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    Trade your office chair in for a stability ball and you can bounce up and down while you work, keeping the blood flowing and working constantly on your core. Yes, this one does require buying a stability ball unless you happen to have one lying around, but this single purchase will cost you less than $75 and help you burn calories all day long.

    27. Exercise machines

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!

    These are great tools but in the end your most useful fitness tool is your own body. Print this list out and try different exercises over the next few weeks until you’ve figured out exactly what works for you—and then create your own personalized bodyweight fitness plan.

    Also read:

    9 Exercises that Burn Fat Faster than Running

    5 Explosive Exercises to Make You Sharper, Faster, and Stronger

    An expensive gym membership might inspire you to actually go work out more but the truth is you don't need a gym to get fitter and healthier. In many instances, all you need is your body and a few spare minutes!



    About the author

      Holly

      Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!