Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Nicole Davis on September 24, 2019

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If the idea of a trang chủ workout makes you yawn, think again!

When executed correctly, using just your toàn thân weight can give you a run for your money.

So, whether the thể hình isn’t your thing or you’re short on time, clear out a space in the living room và prepare to lớn sweat.

The 30 bodyweight moves we’ve detailed below can be scaled for beginner, intermediate, và 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 lớn 15 reps of each exercise, with 1 minute of rest between each move.

This circuit should take about 15 minutes — a great beginner routine.


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Activate your core & posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise khổng lồ 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 khổng lồ the starting position and repeat.

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Chair squat

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Squat khổng lồ strengthen your legs & 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 và bending your knees, lower back và down until your bottom touches the chair, allowing your arms lớn extend out in front of you. Push up through your heels và return lớn the starting position.

Knee pushup

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A beginner-style pushup, this move will help you build strength before attempting a standard pushup.


Get into a high plank position from your knees. Maintaining a straight line from your head lớn your knees, bend your elbows to lower yourself down khổng lồ the ground. Keep your elbows at a 45-degree angle. Push back up to lớn start.

Stationary lunge

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Hit your quads, hamstrings, và glutes with a stationary lunge.


Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes. Bend your knees and lunge, stopping when your right thigh is parallel lớn the ground.Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.

Plank to Downward Dog

This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?


Get into a high plank position, with your hands stacked underneath your shoulders & your feet close together. Keeping your vi xử lý core engaged và your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body toàn thân should khung a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet. Hold here for a second, then return to lớn the plank. Repeat.

Straight-leg donkey kick

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Build those glutes with donkey kicks.


Get on all fours, with your hands aligned with your shoulders & your knees aligned with your hips. Keeping your back straight, push your right foot out lớn the imaginary wall behind you while keeping your leg straight. Your foot should remain flexed (toes pointing down khổng lồ the floor) throughout. Take care to lớn keep your hips square khổng lồ the ground. Squeeze your buttocks at the top. Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.

Bird Dog

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A full-body move that requires balance and stability, the Bird Dog pose is easily scalable to lớn your ability level. Start with this version if you’re a beginner.


Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds. Return khổng lồ the start position. Repeat with your right arm & left leg.

Forearm plank

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A full-body exercise that requires strength and balance, planks put the vi xử lý core into overdrive.


Assume a plank position on your forearms. Your toàn thân should form a straight line from head lớn feet. Ensure your lower back and hips don’t sag. Hold the position for 30 seconds lớn 1 minute.

Side-lying hip abduction

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You may not think about strengthening your hip muscles until they start lớn bother you, but please reconsider!

This is especially the case if you sit all day. Counteracting that with hip-targeting movements will be very beneficial.


Lie on your left side, with your left leg straight, right leg straight, & right foot resting on the ground.Lift your right leg up, maintaining the position of your body. Make sure your hips don’t mở cửa up. Return khổng lồ the start position. Repeat for the desired number of reps, then vị the other side.

Bicycle crunch

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Although you’ll work your core with almost all of these strength exercises, a targeted ab move doesn’t hurt.


Lie on your back và bring your legs lớn a tabletop position. Bend your elbows, và put your hands behind your head.Crunch up & bring your right elbow to lớn your left knee, straightening your right leg. Release the crunch slightly. Bend your right leg & straighten your left leg, then bring your left elbow khổng lồ your right knee.Repeat for the desired number of reps.
Intermediate routine

If you’ve mastered the beginner routine, you’re ready lớn take on these intermediate moves.

Complete 2 sets of 10 khổng lồ 15 reps of each exercise below, then move on lớn the next after 1 minute of rest.

An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise và repeat the circuit twice.

Compete against yourself to get just 1 or 2 more reps each time you complete the routine.

Single-leg bridge

Any time you take an exercise lớn a single leg, you’ll automatically make it harder.

Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.

Complete the same number of reps on each side.


Taking out the chair allows you lớn master the khung of a regular bodyweight squat.

The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.


A standard pushup is the more challenging version of a knee pushup. Assume a high plank position & complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.

Walking lunge

By traveling instead of staying stationary in a lunge, you’ll địa chỉ aspects of stability, mobility, và balance.

Start with your feet together và step forward, lunging with your right leg. Stand up, then repeat with your left leg.

Pike pushups

Adding a pushup lớn your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.

To perform, assume a pike position và bend at the elbows — allowing them khổng lồ flare out khổng lồ the sides — directing the top of your head toward the ground.

Get-up squat

Get-up squats are great for time under tension, or keeping your legs và glutes under continuous work, which adds lớn the burn.


Drop down into a squat position. You won’t stand at all during this move.Drop your knees down to the ground one at a time so you’re kneeling. Step your feet back to the ground one at a time, maintaining that squat position. Repeat as quickly as you can while maintaining good form.


Work your lower back — & the whole backside of your body — with a superman. Go as slowly as you can here lớn really reap the benefits of this move.


Lie on your stomach, arms và legs extended. Keeping your neck neutral, recruit your core and the back of your toàn thân to simultaneously raise your arms and legs up and off the ground as high as they’ll go. Pause for 1 second at the top, and slowly lower back lớn the start position.

Plank with alternating leg lift

Adding a leg lift lớn a regular plank makes you unstable, requiring your bộ vi xử lý core to work in overdrive & your three limbs to support more weight.

Lift one leg up, hold for 5 seconds, và return it to lớn the ground. Repeat with the other leg.

Kneeling side plank with hip abduction

Holding your body up with your knee và your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the bộ vi xử lý core even more.

To perform, assume a kneeling side plank, then lift the không tính tiền leg up, pause, & lower it back down. Repeat on both sides.

Dead bug

Activate those deep bộ vi xử lý core muscles with a dead bug.


Start lying on your back, legs at tabletop, & arms extended in front of you. In a coordinated motion, extend your left leg và drop your right arm above your head, taking care that your lower back stays flat to the ground.Bring your leg back to lớn tabletop & your arm in front of you, then repeat with the opposite arm and leg.

When the intermediate routine becomes a breeze, take a stab at these advanced moves.

Bridge with leg extended

Lifting the foot then extending the leg straight out will make a single-leg bridge even more difficult.

Keep your foot flexed throughout the movement. Complete the same number of reps on both legs.

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Overhead squat

Extending your arms overhead will challenge your mobility and range of motion in your upper body, as well as give your lower toàn thân the benefits of a squat.

To perform, complete a squat with your arms extended overhead throughout.

One-legged pushup

Lifting one leg will again put more weight into your other three limbs, thus creating more of a challenge.

To get it done, assume a pushup position và lift one leg off the ground, then complete the pushup.

Jumping lunges

Jumping exercises — often known as plyometrics — require you to give it your max effort for a short interval of time.

Because of the power and strength they require, you’ll feel the burn quickly.

Add a jump to lớn your lunge, really exploding up in each rep, lớn challenge yourself.

Elevated pike pushups

Elevating your feet in a pike pushup will make this version the hardest.

Put your feet on an elevated surface, lượt thích a bench or a step, và complete an elevated pike pushup.

The higher the surface, the more challenging it will be.

Get-up squat with jump

Instead of stepping your feet back up from kneeling, jump them. You’ll need lots of power và strength for this move.

Advanced Bird Dog

Get into a high plank position, then complete a Bird Dog, lifting one arm and the opposite leg simultaneously.

As with all advanced exercises, maintaining a straight spine is key here.

One-leg or one-arm plank

Lifting one arm or one leg — and holding it there — will take a plank up a notch. Hold for as many seconds as you can, then switch sides.

One leg will be more challenging than one arm, so choose the right version for you.

Side plank with hip abduction

Plank off your foot instead of your knee for a full-body challenge in this hip abduction.

To perform, assume a side plank, then perform a leg lift. Repeat on both sides.

Hollow hold lớn jackknife

This move requires you to lớn contract your abs throughout.


Get into a hollow hold position: Lie on your back and extend your arms above your head. Engage your core, lift your legs and upper body off the floor, và hold them there. địa chỉ cửa hàng in a jackknife: Crunch up, bringing your arms overhead toward your toes and your legs toward the center of your body.Slowly release back lớn the jackknife position và repeat.