Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without gym machines or equipment.
From legs and shoulders to chest and abs, we’ve covered every part of your body that can get stronger with body resistance alone.
1. Inchworm
Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push-up position, start taking tiny steps so feet meet hands. Continue bugging out for 4–6 reps.
2. Tuck jump
Stand with your knees slightly bent, then jump up as high as possible — pretend Jeremy Lin is watching! Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump (on it) again!
3. Bear crawl
Embrace that inner grizzly. Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. Continue the crawl for 8–10 reps (or until you scare your roommates off).
4. Mountain climber
Start on your hands and knees. Bring left foot forward, directly under chest, while straightening right leg. Keeping hands on the floor and core tight, jump and switch legs.
Your left leg should now be extended behind you, with your right knee forward. Next up? Everest.
5. Plyometric push-up
Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
6. Stair climb with biceps curl
Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects) and briskly walk up and down the stairs while simultaneously doing biceps curls to work the whole body.
7. Prone walkout
Start on all fours with your core engaged. Slowly walk hands forward, staying on toes but not moving them forward. Next, gradually walk hands backward to the starting position, maintaining stability and balance. This dance comes next.
8. Burpee
One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.
Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
9. Plank
Nope, we’re (thankfully) not walking the plank. Lie facedown with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position for 30 to 60 seconds (or as long as you can hang).
10. Plank to push-up
Start in a plank position. Place one hand at a time on the floor to lift up into a push-up position, with your back straight and core engaged. Move one arm at a time back into the plank position (forearms on the floor). Repeat, alternating the arm that makes the first move.
11. Wall sit
Who needs a chair when there’s a wall?
Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some biceps curls.
12. Lunge
Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without gym machines or equipment.
From legs and shoulders to chest and abs, we’ve covered every part of your body that can get stronger with body resistance alone.
1. Inchworm
Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push-up position, start taking tiny steps so feet meet hands. Continue bugging out for 4–6 reps.
2. Tuck jump
Stand with your knees slightly bent, then jump up as high as possible — pretend Jeremy Lin is watching! Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump (on it) again!
3. Bear crawl
Embrace that inner grizzly. Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. Continue the crawl for 8–10 reps (or until you scare your roommates off).
4. Mountain climber
Start on your hands and knees. Bring left foot forward, directly under chest, while straightening right leg. Keeping hands on the floor and core tight, jump and switch legs.
Your left leg should now be extended behind you, with your right knee forward. Next up? Everest.
5. Plyometric push-up
Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
6. Stair climb with biceps curl
Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects) and briskly walk up and down the stairs while simultaneously doing biceps curls to work the whole body.
7. Prone walkout
Start on all fours with your core engaged. Slowly walk hands forward, staying on toes but not moving them forward. Next, gradually walk hands backward to the starting position, maintaining stability and balance. This dance comes next.
8. Burpee
One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.
Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
9. Plank
Nope, we’re (thankfully) not walking the plank. Lie facedown with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position for 30 to 60 seconds (or as long as you can hang).
10. Plank to push-up
Start in a plank position. Place one hand at a time on the floor to lift up into a push-up position, with your back straight and core engaged. Move one arm at a time back into the plank position (forearms on the floor). Repeat, alternating the arm that makes the first move.
11. Wall sit
Who needs a chair when there’s a wall?
Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some biceps curls.
12. Lunge
Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.
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