There really is no excuse for not doing bodyweight exercise, because if it’s one thing you always have available, then it’s your body.
In this article, we will go through 25 body weight exercises that you can do at home. The exercises are divided into four categories:
- Upper body
- Full body
- Core
- Lower body
For each exercise you will learn if the exercise is something for you and the benefits of it. You will also be told how to exactly perform the exercise and how many repetitions and sets you should do. To get an easy understanding, each exercise will also show an image of how to do the exercise.
But remember doing exercises without any plan is pointless. You should therefore know how to get started with a workout routine, as well as how to set and achieve fitness goals. Another great way of succeeding with your fitness journey is to track your progress with help of a workout journal.
Let’s get started!
Upper body exercises
1. Regular push ups
Good for: Anyone who wants to improve their upper body strength. Push ups work your chest, arms, shoulder muscles, back, and core.
How to do push ups in 3 easy steps:
- Start in a high plank position, with your hands a bit wider than shoulder width. Your feet should be hip-width apart. If you are a beginner, get on your knees.
- Bend your elbows, lowering your chest toward the floor.
- Push back up to the starting position.
How many times you should do diamond push ups:
- Beginner: 6 reps x3 sets
- Advanced: 12-15 reps x4 sets
2. Wide push ups
Good for: Someone that is looking to improve its upper-body strength. The wider the grip, the more work your chest and triceps will have to do. This variation is more difficult than traditional push up, because it requires greater strength and control in your core.
How to do wide grip push ups in 3 easy steps:
- Start in a high plank position with your hands wider than shoulder width. Your feet should be hip-width apart. If you are a beginner, get on your knees.
- Lower yourself down until your chest touches the floor (or as close as you can get).
- Push back up to the starting position and repeat for
How many times you should do wide grip push ups:
- Beginner: 6 reps x3 sets
- Advanced: 12-15 reps x4 sets
3. Small grip push ups
Good for: Small grip push ups are good for people that want to build up their chest, triceps and shoulders. They are also a great way to improve your core strength.
How to do small grip push ups in 3 easy steps:
- Start in a push-up position with your hands directly under your shoulders and your feet together.
- Lower yourself toward the floor until your chest touches the floor (or nearly touches it). And keep your elbows close to your body, and make sure the point backwards.
- Push back up to the starting position.
How many times you should do small grip push ups:
- Beginner: 6 reps x3 sets
- Advanced: 12-15 reps x4 sets
4. Diamond push ups
Good for: Diamond push ups are good for people that want to improve their upper body strength and functionality. The diamond shape allows you to work your triceps, chest, core and shoulders – all in one exercise.
How to do a diamond push up in 3 easy steps:
- Start in a high plank position, place your hands in a diamond shaped position and keep your legs straight. If you are a beginner, get on your knees instead.
- Lower yourself down toward the floor, keeping your elbows close to your sides.
- Push back up to the starting position, keeping your core tight throughout the movement.
How many times you should do diamond push ups:
- Beginner: 6 reps x3 sets
- Advanced: 12-15 reps x4 sets
5. Incline push ups
Good for: Incline push ups are good for anyone who wants to build strength in their upper body. They are a great way to strengthen your chest, shoulders and triceps.
How to do incline push ups in 3 easy steps:
- Find your spot on the bench or chair and get into a push-up position with your hands directly under your shoulders and your feet should be hip-width apart. If you are a beginner, you can get on your knees.
- Keep your back straight and lower yourself down so that your chest nearly touches the bench or chair. Pause for a second.
- Push yourself back up again, keeping your elbows tucked in close to your body as you go.
How many times you should do incline push ups:
- Beginner: 6-8 reps x3 sets
- Advanced: 12-15 reps x4 sets
6. Decline push ups
Good for: Decline push ups are good for people that want to build muscle in their chest, shoulders and triceps. The decline push up also helps you develop core strength and stability.
How do a decline push ups in 3 easy steps:
- Get into a plank position, with your hands on the floor, with a bit wider than shoulder width apart and get your feet on a bench or chair.
- Lower yourself until your chest touches the floor (or as close as you can get)
- Push yourself back up and repeat.
How many times you should do decline push ups:
- Beginner: 6 reps x3 sets
- Advanced: 12-15 reps x4 sets
Full body exercises
7. Burpees
Good for: people that really want to improve their endurance, as well as activate multiple muscle groups at once. It’s a full body exercise that uses your arms, legs, chest, back, and butt.
How to do burpees in 3 easy steps:
- Get in a plank position, with your hands on the floor and your feet together.
- Jump into a low squat position with your hands on the floor (or close to it). Your knees should be bent at about a 90 degree angle. Remember to keep your core tight.
- Jump up as high as you can by extending both legs out behind you and bring them back in front of you while raising your arms over your head at the same time
How many times you should do burpees:
- Beginner: 6-8 reps x3 sets
- Advanced: 12-20 reps x4 sets
8. Mountain climbers
Good for: Mountain climbers are good for people that want to lose weight or tone their body. They are a great way to work your legs, core, and upper body.
How to do mountain climbers in 3 easy steps:
- Start in a push-up position, with your arms straight and your hands directly under your shoulders.
- Bring one knee towards your chest while the other leg is straight
- Get into starting position and repeat the same thing with the other leg.
How many times you should do mountain climbers:
- Beginner: 12-15 reps x3 sets
- Advanced: 25-30 reps x4 sets
9. Reverse high plank
Good for: people that want to improve their lower back, glutes and hamstrings strength. It also activates your core.
How to do reverse high plank in 3 easy steps:
- Start in a reversed high plank position with your hands under your shoulders and your heels towards the floor.
- Make sure to straighten your arms and legs, and tighten your butt and push your hips upward.
- Hold the same position until the set is done.
How many times you should do elbow to high plank:
- Beginner: 20-30 sec x3 sets
- Advanced: 60-120 sec x4 sets
10. Shoulder taps
Good for: shoulder taps are good for people that want to strengthen and tone their shoulders. The shoulder taps exercise works the muscles in your chest, shoulders, upper back and core
How to do shoulder taps in 3 easy steps:
- Get into a high plank position with your hands under your shoulders and your feet with hip-width apart.
- Place your hand on your opposite shoulder.
- Get back to plank position and repeat with the other hand and shoulder.
How many times you should do mountain climbers:
- Beginner: 12-15 reps x3 sets
- Advanced: 25-30 reps x4 sets
11. Elbow to high plank
Good for: people that want to improve their core, shoulder and arms strength, as well as improve their balance.
How to do elbow to high plank in 3 easy steps:
- Start in a high plank position with palms flat on the floor and fingers spread wide.
- Bend one elbow, and then bend the other elbow down, straighten your elbows back one by one.
- Return to the starting position and repeat by starting with the opposite elbow.
How many times you should do elbow to high plank:
- Beginner: 10-12 reps x3 sets
- Advanced: 20-25 reps x4 sets
12. Lateral plank walk
Good for: people that want to improve their core strength and improve their balance and coordination
How to do lateral plank walk in 3 easy steps:
- Start in a high plank position with your hands and feet together
- Lift one hand and foot (same side of the body) to the side.
- Get back to the starting position. Walk 4 steps to one side and then 4 steps to the other side and repeat until the set is done.
How many times you should do elbow to high plank:
- Beginner: 8-12 reps x3 sets
- Advanced: 16-24 reps x4 sets
Core exercises
13. V-ups
Good for: people that want to develop a strong core, build up their endurance and improve their balance and coordination.
How to do V-ups in 3 easy steps:
- Start by lying down, with the back of your body towards the floor. Straighten and tighten your arms and legs.
- Push your hands and legs towards each other. Your hands are supposed to touch your feet and you should be shaped like a V. If you are a beginner you can bend your knees when you are pushing upwards.
- Get back to the starting position and repeat.
How many times you should do V-ups:
- Beginner: 6-10 reps x3 sets
- Advanced: 12-20 reps x4 sets
14. Oblique Crunches
Good for: people who want to strengthen their core muscles and improve their coordination.
How to do oblique crunches in 3 easy steps:
- Lie on your back and place your hands behind your head and lift your shoulders off of the floor.
- Bring each elbow to the opposite knee. Keep the resting leg straight.
- Return to the starting position and repeat.
How many times you should do oblique crunches:
- Beginner: 12-15 reps x3 sets
- Advanced: 25-40 reps x4 sets
15. Side plank
Good for: people that want to strengthen their core muscles, as well as improve their balance and coordination
How to do a side plank in 3 easy steps:
- Lie on your side with your legs straight and your feet together.
- Lift your hips up off the floor so that you’re balancing on one arm and one leg. If you are a beginner you can keep the leg that is closest to the floor bent.
- Hold the position until your set is done.
How many times you should do side plank:
- Beginner: 30 sec x4 sets
- Advanced: 45-90 sec x4 sets
16. Side plank with rotation
Good for: people who want to develop the muscles of their core, improve balance and stability, and build endurance.
How to do a side plank with rotation in 3 easy steps:
- Lie on your side with your legs straight and feet together
- Lift your hips up off the floor so that you’re balancing on one arm and one leg. If you are a beginner you can keep the leg that is closest to the floor bent. Then take the arm you are not resting your body weight on and rotate it towards the floor
- Get back into the starting position and straighten the arm you are rotating with. Work with one side per set.
How many times you should do side plank with rotation:
- Beginner: 6-8 reps x4 sets
- Advanced: 12-20 reps x4 sets
Lower body exercises
17. Squats
Good for: people that want to build strength in their legs, butt and core, as well as improve bone health and overall flexibility and balance.
How to do squats in 3 easy steps:
- Stand with your feet a bit more than shoulder-width apart and point your toes slightly outwards
- Keep your back straight and engage your core while bending your knees and getting into a squat position. When bending your knees, make sure to put your body weight on your heels and that your knees and feet are pointing in the same direction.
- Push back up to the starting position and repeat.
How many times you should do squats:
- Beginner: 12-15 reps x3 sets
- Advanced: 20-40 reps x4 sets
18. Lunges
Good for: someone that is looking to build their glutes, hamstrings and quadriceps. They’re also a great way to get your heart rate up.
How to do lunges in 3 easy steps:
- Stand straight and place your feet hip-width apart.
- Take a large step forward with one leg and bend both knees to lower your body until the back knee nearly touches the floor.
- Rise back up by straightening your front leg and repeating with the other leg.
How many times you should do lunges:
- Beginner: 15-20 reps x3 sets
- Advanced: 20-40 reps x4 sets
19. Reverse lunges
Good for: someone that is looking for variation in their lunges, as well as to strengthen their glutes, hamstrings and quadriceps. This exercise can also be great for your balance and to get your heart rate up.
How to do reverse lunges in 3 easy steps:
- Stand straight and place your feet hip-width apart.
- Take a large step backward with one leg and bend both knees to lower your body until the back knee nearly touches the floor.
- Rise back up by straightening your front leg and repeating with the other leg.
How many times you should do reverse lunges:
- Beginner: 15 reps x3 sets
- Advanced: 20-30 reps x4 sets
20. Side lunges
Good for: people that want to build strength in their lower body, as well as improve their flexibility and balance.
How to do reverse lunges in 3 easy steps:
- Start with your feet shoulder-width apart.
- Step out with one of your feet as wide as possible, bend your knee and keep the other leg stretched out.
- Get back into the starting position. Work with one leg per set.
How many times you should do reverse lunges:
- Beginner: 10-15 reps x4 sets
- Advanced: 20-30 reps x4 sets
21. Glute bridge
Good for: someone that wants to strengthen their glutes, hamstrings, core, lower back and improve flexibility in the hips. For someone that is working in front a desk all day, bridge glutes can help to loosen up the hips.
How to do glute bridge in 3 easy steps:
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the floor until your body forms a straight inclined line from your shoulders to your knees.
- Hold briefly, then lower yourself back down to the starting position.
How many times you should do glute bridge:
- Beginner: 15 reps x3 sets
- Advanced: 20-40 reps x4 sets
22. Single leg glute bridge
Good for: someone that wants to to build strength in their posterior chain (hamstrings, glutes, and lower back). By working with one leg at the time you also improve your balance and get more resistance compared to regular glute bridge.
How to do leg glute bridge in 3 easy steps:
- Lay down, bend your knees and put your arms on your side. Place your chin towards your chest.
- Raise one leg in the air and keep it straight, while the other leg is bent. Extend your hips until they are in line with your knees and shoulders.
- Get back to the starting position and repeat. Work with one leg per set.
How many times you should do glute bridge:
- Beginner: 10-12 reps x4 sets
- Advanced: 15-25 reps x4 sets
23. Lying lateral leg raises
Good for: someone that wants to build strength for their outer thighs, as well as for their hips. It is also good for body stabilisation and endurance.
How to do lying lateral leg raises in 3 easy steps:
- Lie on your side with your legs straight
- Lift your outer leg and hold the position for a few seconds
- Lower your leg back to the starting position. Work with one leg per set
How many times you should do lying lateral leg raises:
- Beginner: 8-12 reps x4 sets
- Advanced: 15-25 reps x4 sets
24. Pistol squat
Good for: someone that wants to challenge themselves, as well as strengthen their lower body and their core. It’s also a great exercise to improve your balance, coordination and agility.
How to do pistol squat in 3 easy steps:
- Stand on one foot and extend the opposite leg in front of your body. Make sure you have a straight back and tighten your core.
- Bend your knee and get into a low squat position (ass to the grass movement). Keep your arms straight in front of your body. This is a challenging exercise, so if you need support, hold one hand on a chair or something firm in your house.
- Get back to the starting position and repeat. Work with one leg per set.
How many times you should do pistol squat:
- Beginner: 5 reps x4 sets
- Advanced: 8-12 reps x4 sets
25. Donkey kicks
Good for: people that manily want to strengthen their booty, but also their shoulders and core. The exercise also helps to improve your overall balance.
How to do donkey kicks in 3 easy steps:
- Start on all fours. Keep your back and arms straight and your knees bent.
- Lift one leg up, and remember to keep your knees bent (both on the active and resting leg). When working with the active leg, make sure to squeeze your butt and hold for a second when you have reached the top of the movement.
- Get back to the starting position and repeat. Work with one leg per set.
How many times you should do donkey kicks:
- Beginner: 8-12 reps x4 sets
- Advanced: 15-20 reps x4 sets
Summary of the 25 best bodyweight exercises
As you can see, there are a lot of bodyweight exercises to choose between. And the amazing thing is that there is something for everyone, no matter what fitness level you are at.
But what’s the point of doing exercises without having any clear plan? It can be good to know how to get started with a workout routine, as well as how to set and achieve fitness goals.
To recap what you have learned in this article have a look below:
A list of the 25 best bodyweight exercises
Understanding which exercises are good for you and the benefits of them
How to perform each exercise
How many times you should to each exercises and how many sets you should do
Now that you have the list of the 25 best bodyweight exercises and know how to perform them, which one will you try out? Do you have any favourites?
Let me know in the comments below!