Updated: Jun 18, 2020
If the idea of a home workout makes you yawn, think again! When executed correctly, using just your body weight can give you a run for your money. So, whether the gym isn’t your thing or you’re short on time, clear out a space in the living room and prepare to sweat.
The 30 bodyweight moves we’ve detailed below can be scaled for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.
Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. This circuit should take about 15 minutes — a great beginner routine.
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.
Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
Push up through your heels and return to the starting position.
A beginner-style pushup, this move will help you build strength before attempting a standard pushup.