Best Bodyweight Exercises to Do Anywhere

Bodyweight exercises can be considered one of the best options for those who are very interested in fitness, but do not want to go or do not have access to a gym. These exercises are considered the simplest, most convenient, and most effective strength training to perform anytime, anywhere, and also without any equipment. If you are looking for simple bodyweight exercises to do at home or on the go, I have a great list just for you!

Plyometry

Jumping cat

Set: 3 reps: 20

Jumps are considered one of the most classic exercises of all time and the perfect one for a great warm-up. This is the exercise that everyone should include in their exercise routine. Like everything, what you have to do is jump and extend your legs to the sides, simultaneously raising your arms above your head. As soon as you land, return to the starting position without a second delay.

Burpee

Set: 3 reps: 12

Burpee is an exercise that most people hate and that’s because they work so well. So which team are you on? Do you love burpee equipment or do you hate burpee equipment? Decide for yourself if you are still not sure. Start with a standing position, squat down, place your hands in front of you, and step your legs back behind you into a push-up position. Then scoot them forward to land in a squat, jump, and repeat.

Full body workout

Worm

Set: 3 reps: 20

To do this full-body exercise, stand tall with your legs straight. Drop your hands to the ground, keeping your legs straight. Now, slowly begin to lower your body towards the floor and then walk forward with the help of your hands until you get into a push-up position. Hold the position for a second or two and then begin taking small steps back with your hands to return to the starting position.

Mountain climber

Set: 3 reps: 20

Begin by getting into a push-up position. Bring your left knee forward directly under your chest, keeping your right leg straight. Keep your core tight and your hands firmly on the ground. Take your left leg back and extend it behind your body. Now, repeat the same step with the right leg as well.

Bodyweight training

Push up

Set: 3 reps: 12

Push-ups are tough; Undoubtedly, but the truth is that no bodyweight exercise routine is complete without it. To adopt a classic push-up position, place your hands in front of your shoulder width and your legs behind you fully extended. Bend your elbows close to your body until your chest touches the floor and then quickly push up so that you can return to the starting position.

Lift up

Set: 3 reps: 12

Most people find chin-ups much more difficult than chin-ups due to less biceps engagement. Therefore, head to a playground to do your pull-ups. Just grab the bar, lift your feet off the floor by bending your knees, and push yourself up until your chin passes the bar. Lower yourself back to the starting position and repeat.

Reverse crunch

Set: 3 reps: 15

Lie on the floor with your hips bent to 90 degrees and your knees bent. The correct way to do this is to pull your knees towards your head and lift your glutes off the floor. Done correctly, this variation of the exercise recruits more abs and lower obliques than regular crunches.

Plank

Set: 3 Time: 30 seconds +

A plank is not just a basic exercise. It is the one that makes all the muscles of the body work. To take advantage of the benefits of this exercise, lie down with your forearms on the floor, keeping your hands together and your legs extended behind you. Get up by supporting your weight on your forearms and toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30-60 seconds or as long as you can.

Glute bridge

Set: 3 reps: 15

Lie on your back with your knees bent at 90 degrees and your hands at your sides. Use your glutes to lift your hips as high as possible, pushing on your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 reps: 15

Stand with your hands on your hips. Take a long step forward and lower your body until the knee of the opposite leg is close to the floor, but not touching it. Hold the position for just a second and then push yourself up to the starting position. Now repeat all the steps with the opposite leg as well.

Calf raises

Set: 3 reps: 15

Start in a standing position and slowly get up on your toes. Keep your heels off the ground while keeping your legs and knees straight. Hold briefly and then return to a standing position. To increase the level of difficulty a bit, try standing on a step for a greater range of motion, or quickly jump up and down for more reps.

Follow these wonderfully effective bodyweight exercises to stay in shape no matter where you are. If you haven’t started yet, what are you waiting for? Get started today!