This Bodyweight Workout Plan is the most extensive video guide to bodyweight strength and cardio exercises on the internet. Be patient, because this list of the 70 best bodyweight exercises includes GIFs, which load SLOWLY. It’s worth the wait.

You don’t need any equipment or a gym membership to work out effectively and strategically. What’s more, this bodyweight workout routine is ideal for beginners to advanced athletes.

There are loads of bodyweight exercises on the web, but to get the best results, you need a structured plan.

This page provides a list of the 70 best bodyweight exercises and a free Bodyweight Workout Plan (PDF included). 

Our downloadable 8-week bodyweight workout plan will help you build muscle and lose weight. So, we hope you’re pumped up. If not, you will be soon!

bodyweight workout plan

In this guide to bodyweight exercises, we demonstrate and instruct how to do the 70 best bodyweight exercises for upper body, lower body, core, and cardio.

If you like what you see, commit to our 8-week Bodyweight Workout Plan (downloadable PDF). For three days a week, you’ll follow the scheduled exercises and, due to variety, periodization, and the use of our repetition tracker sheet, you’ll see considerable results.

We created this no-equipment, Bodyweight Workout Plan to help you lose weight, build muscle, and improve your physical fitness and health.

It might be a huge mistake giving this away for free…. but, we’ll do it with a smile on our faces (like the ones we have during crab kicks). Now it’s time to get yourself amazing results.

Why We Love Bodyweight Exercises

Given our traveling lifestyle, having freedom from a gym or heavy equipment is what keeps us consistent. Therefore, we love bodyweight workouts because they can be done anywhere using the most high-tech piece of equipment: your body.

For a combined 20+ years, Alex and I have been doing bodyweight exercises through workout programs on Beachbody On Demand. We trust these workout plans since they are structured and designed by world-renowned trainers and sports scientists.

Over the years we’ve curated the best bodyweight exercises from those programs along with work from personal trainers. Here, we include full-body strength training, high-intensity cardio, and increased flexibility/range of motion. The most effective and unique bodyweight exercises (like the ones in this article) typically combine all three elements at the same time.

Bodyweight training is often referred to as “functional fitness.” That’s accurate, and simply put, it means that bodyweight exercises train your body to function and perform better in the real world.

If you’re training to competitively lift small cars, this is not for you. But if you want to go out and ski, hike, run, chase your kids, play softball at a higher level without getting injured, this is the best thing you can be doing.

We recommend pairing the Bodyweight Workout Plan with our Couple’s Yoga Poses or our total-body HIIT, at-home Couple’s Workout Routine. These are excellent for building strength, balance, and range of motion, and they are fun to do with a buddy.

If you’re ambitious, supplement this bodyweight workout routine with a free trial of Beachbody On Demand.

About Our Bodyweight Workout Routine

This is a great resource and tool for people who want:

1. The 70 best bodyweight exercises.
2. A downloadable 8-week plan to provide you with a structured routine.

The 70 Best Bodyweight Exercises Include:

All of the exercises in this article require no equipment. They do however require proper form to prevent injury and maximize results. Therefore, please review the written and video instruction for each exercise thoroughly.

Additionally, these bodyweight exercises are beginner level through advanced. Each exercise can be modified or intensified. Alex (on the purple yoga mat) demonstrates modifications throughout this workout.

Warm-Up Bodyweight Exercises

It’s never a good idea to dive into a workout without first warming up. The exercises provided in this article are designed to heat key muscle groups while dynamically stretching others.

The warm-up is designed to improve strength, power, and agility during the workout. Therefore, a proper warm-up equals a more effective workout.

Upper Body Bodyweight Exercises

Bodyweight exercises are incredible for increasing upper body strength.

The upper body exercises in this routine target your biceps, triceps, shoulders, upper back muscles, and chest muscles.

Lower Body Bodyweight Exercises

Since the best bodyweight exercises are compound movements, the majority of these bodyweight exercises also target your lower body strength, explosiveness, balance, flexibility, and range of motion.

The lower body bodyweight moves included in this article target the glutes, quads, hamstrings, adductors and abductors, and calves. Your legs will become ripped with the Bodyweight Workout Plan.

Core Bodyweight Exercises

Bodyweight core exercises are incredibly important. After all, your core is what connects your lower half to your upper half. Core exercises provide stability during total-body movements, protect your spine, and prevent injury. 

The core exercises included target upper and lower abs, obliques, and, most importantly, lower back muscles. If you’d like to put more emphasis on core strength, commit to our 30-Day Ab Challenge.

Cardio Bodyweight Exercises

After experimenting to identify the most effective form of cardio, the results were conclusive. It’s not that running, biking, and slow-paced cardio workouts are bad to do. All activity is good activity.

However, fast-paced, circuit and interval workouts (limiting rest between sets) that consist of bodyweight compound movements (involving multiple body groups) burn the most calories during our workouts and the most calories in the hour after our workouts.

Bottom line: the cardio bodyweight exercises in this article will help you build muscle while losing weight.

The Downloadable Bodyweight Workout Plan (PDF) Includes:

Giving you the 70 best bodyweight exercises is pretty helpful. But, we know that having a plan is critical to achieving results. And not just a basic daily plan to repeat over and over until your mind and muscles fall into a deep state of boredom.

In any quality workout plan, variety and periodization are the make-it-or-break-it components. Without variety, you can expect boredom, injury, or weight loss plateau. Furthermore, without periodization (aka progressive overload), progress will slow.

Periodization is a fancy word for gradually increasing the difficulty of exercises and increasing the stress on your body over time. Our downloadable Bodyweight Workout Plan PDF is an 8-week workout plan that takes variety and periodization into account.

But, it includes way more than just that. Here’s what you get:

1. Bodyweight workout calendar

Now THIS is helpful. The printable calendar shows you what exercise to do, when to do it, and for how long. Not following a plan like this is a bad idea. Our brains are designed to conserve energy and take it easy during exercise.

Following the bodyweight workout calendar (printable PDF) will push you out of your comfort zone and toward serious progress.

The calendar includes workouts 3 days a week for 8 weeks. Every 2 weeks, the workouts become more advanced, introducing you to new exercises. Individual workouts range from 30 minutes to 50 minutes.

And yes, working out 3 days a week is enough. It’s not about quantity it’s about the volume and intensity of the workouts.

2. Bodyweight workout structure for the beginner, intermediate, and advanced

For most bodyweight exercises, we demonstrate how to modify the movement for beginners (again, follow Alex on the purple yoga mat.) Also, the bodyweight workout routine outlines an interval workout structure that is ideal for people with a beginner, intermediate or advanced fitness level.

Therefore, this is both an advanced bodyweight workout plan, and one suitable for beginners.

3. Repetition tracker sheet

During each bodyweight workout, you’ll record your reps for every exercise on a printed tracker sheet. Then, the next time you do the move, you can target more reps. This not only ensures consistent progress but is a source of motivation as well.

4. Results tracking body measurement chart

How do you know if your workouts are working if you don’t track your progress? Included with the Bodyweight Workout Program is our body measurement chart with guidance on how to measure your body before, during, and after your program.

5. Support and future revisions

When you download the Bodyweight Workout Routine, you’ll have instant access to the calendar and repetition tracking sheet. We will get in touch with you shortly after you sign up, and we will always be available for support.

When you download the program, we’ll be sure to share future updates with you and new offerings that relate to bodyweight workouts. If you only want the bodyweight workout routine and you don’t want to hear from us again, please click “unsubscribe” once you have everything you need.

Also, if you’re not yet familiar with Ryan and Alex Duo Life, we apply our engineering and health backgrounds to help couples improve their health, lifestyle, and relationship.

The Benefits of Bodyweight Workouts

Below are the key benefits of bodyweight exercise. There really are no drawbacks.

1. Bodyweight limits excuses

This is a major benefit for us. With bodyweight exercise, you have total freedom. No waiting for equipment, trying to schedule class times, commuting to a gym, finding a Marriott with more than just a treadmill, or installing a weight rack in your living room.

Bodyweight workouts can be done anytime, anywhere. No excuses.

2. Bodyweight exercises are incredibly effective

Think about it, you are strength training and doing cardio at the same time. Plus, your core is almost always engaged so look out for washboard abs.

What’s more, bodyweight exercises incorporate flexibility and range of motion movements. This increases mobility and makes you more robust in your real-world activities.

Conversely, if you’re strictly weight lifting or strength training, your muscles are becoming shorter and tighter, decreasing mobility.

3. Excellent for injury prevention

Poor flexibility is the number one cause of exercise injuries. So, better mobility is going to help with injury prevention. But, there’s more.

First, with bodyweight, there’s less stress on your joints, reducing the risk of an injury that could knock you off the horse for months.

Second, bodyweight exercises target your stability muscles. Weak stability muscles usually means joint pain which is a precursor to many serious injuries.

Third, bodyweight exercises make you more aware of your body. Do you have poor balance on your left leg? More flexibility in your right shoulder? Or, a weaker left quad? These are all important imbalances that need to be corrected to prevent injuries.

4. Tailorable to all fitness levels

Whether you’re a bodyweight workout beginner starting at zero or a gold medal Olympian, bodyweight exercises are always challenging and beneficial. Exercises can be modified by limiting range of motion or doing push-up variations on the knees.

Alternately, exercises can be intensified by adding jumping and balancing components or making them unilateral (one arm or leg). The Bodyweight Workout Plan PDF includes a workout structure for those with beginner, intermediate, and advanced fitness levels.

5. They burn fat AND build muscle

And the best part is the more muscle you gain the faster your body burns fat. You don’t need to lift heavy weights to build muscle mass.

One study published in the journal Physiology & Behavior concluded that, “Muscle growth can occur independent of the external load provided sufficient tension is produced by the muscle.”

And another study suggests that the difference in muscle mass increase between bodyweight training and resistance training is “indistinguishable.” If you need more evidence, look at any gymnast.

For best results, you need a plan (like this Bodyweight Workout Plan) that includes periodization and progressive overload so your muscles are always challenged. Additionally, follow our bodyweight workout tips to maximize the fat burning potential.

6. It’s cost-effective

Saving on that monthly gym membership adds up. To figure out how much money we were saving by doing bodyweight workouts at home, we crunched some numbers.

In 2012, we canceled our budget $35/month gym membership and invested in our home gym.

In the last 8 years, we have saved $7,050 by making this switch. And our gym membership was cheap! We have tons of friends who spend $100-200/month on boutique and CrossFit gyms. So we ran the numbers for them too.

If those friends canceled their $150/month gym membership, invested in home gym equipment, worked out at home using Beachbody On Demand for 8 years, and invested their spare cash, they would save….. wait for it.

They would save $39,939. That is outrageous! So yeah, canceling that gym membership and doing bodyweight workouts is cost-effective. To see the full calculations, read our article titled “Home Gym Vs. Gym Membership.”

Bodyweight Workout Tips

The following is our best bodyweight workout advice to help you achieve the greatest results in our 8-week bodyweight exercise routine.

1. Fight exhaustion, not pain

During bodyweight exercises, go fast and be explosive. This increases the cardio benefit and challenges your muscles to fire faster. You should experience exhaustion, but never pain. It’s critical to listen to your body and never do any exercise that causes pain.

3. Focus on form

While bodyweight exercises are safer than external resistance like dumbbells, it doesn’t mean form isn’t critical. The basic, foundational moves of the majority of these bodyweight exercises—squats, lunges, push-ups, planks—are still technical exercises that can cause injury if not executed properly.

As a bodyweight training beginner or intermediate, it’s essential to learn the movements correctly before increasing the difficulty. If you don’t, you’ll learn bad habits and injury will result. Follow the instructions provided with each exercise and study proper form.

2. Follow the plan to a “T”

For best results, follow the plan to a “T.” All you have to do is show up and get started. Make sure you warm-up before each workout and print out the Bodyweight Workout Plan PDF calendar so that you can record your reps and cross off finished workouts. This will help you stay accountable during the 8-week program.

4. Modify when needed

If an exercise is too challenging, modifying is key. Think of this as a positive. The more slow and in control you are, the stronger your muscles become. Eventually, you’ll no longer need to modify and that’s a huge win!

Follow the modifications provided in the written instruction for each exercise. Additionally, Alex demonstrates the modifications in most videos on the purple yoga mat.

5. Get some bodyweight workout gear

Our bodyweight workout routine requires no equipment. As much as we wanted to include pull-ups (a staple in our home gym set-up), it was important to keep this workout as accessible as possible.

However, you do need good shoes and potentially a floor mat for these bodyweight exercises. Never do bodyweight exercises in running shoes. You need a court shoe with minimal padding for quick pivots, or a minimalist or barefoot shoe.

The only shoes that we will ever wear for a bodyweight workout are the Vibram FiveFingers. The barefoot feel is not only an enjoyable experience, but it also allows your foot to perform like it was designed to.

We are ambassadors for Vibram FiveFingers and can provide a special offer to our readers who are looking to get the best shoe for their bodyweight workouts. If you’re interested, reach out via this link and we’ll share the offer and guide you in selecting the best shoe.

Our favorite surface for bodyweight exercises (and all forms of exercise) is the travel yoga mat by YOGO (pictured below). The grip, portability, and durability for use on all types of surfaces make it the only mat we ever buy.

Lastly, it is really helpful to have a mirror to monitor your form while doing bodyweight exercises. Or, work out with your significant other (which comes with a list of benefits), and ask them to keep an eye on your form.

the 70 best bodyweight exercises

The rest of this article is a list of the 70 best bodyweight exercises. We’ve put in the legwork and did the research. These are the best, most effective bodyweight exercises for upper body, lower body, core, and cardio.

To best utilize these amazing exercises, gain access to the Bodyweight Workout Plan that includes the printable 8-week workout calendar (PDF) and a repetition tracking sheet to ensure consistent progress.

Warm-up Bodyweight Exercises

As with any workout, it’s critical to warm up beforehand to prevent injury. So, before diving into your push-ups, burpees, and jumping lunges, these are excellent bodyweight warm-up exercises.  

High knee jump ropes

This total-body cardio exercise will put your heart and lungs to work, heating your whole body. Stay on the balls of your feet, drive your knees to your waist, engage your core, and jump rope at a fast pace. Keep your eyes forward and your chest up to maintain an upright posture. 

Butt kick arm rotations

This is also a fast-paced exercise to heat your muscles. Kick your butt with your heels to loosen up your quads, and warm up your shoulders and rotator-cuff by rotating your arms held straight out to the side.

Point your palms down and draw small circles with your fingertips. 

High knee butterfly arms

Slow down for this exercise and focus on engaging your core while stretching your back and chest muscles. For butterfly arms, put your fingers on your temples and squeeze your elbows together, engaging your pectorals.

Then, pull your elbows back out to your side as far as possible, engaging your back and shoulder muscles. That’s one rep. During each rep, engage your core with an alternating high knee march.

Forward lunge twists

Start with your feet hip-distance apart, arms stretched in front of you, and palms clasped together. Then, lunge forward with your right leg, twist your upper body over your right hip while getting your left knee close to the floor at a 90° angle. Keep your eyes forward, torso vertical, and weight in your heels as you push back to starting position.

Then, switch sides to complete one rep. You should feel your back and hip flexors being stretched. While lunging, make sure your front knee stays behind your toes. To modify, don’t sink as low into the lunge.

Chest opener squats

Start with your feet shoulder-distance apart and arms out to your side and thumbs facing back. Next, sink into a squat, keeping the weight in your heels, while moving your arms in front of you with your thumbs up.

You’ll warm up your quads and glutes while stretching the front of your upper body. To modify, don’t sink as low into the squat.

Pro tip: While squatting, never arch your lower back. If you have to, that means you’re sinking too low. This can result in lower back pain or serious injury. Keep your eyes forward and your chest up. 

Crescent chair

Begin in chair pose, with your arms overhead, butt down, and weight in your heels. Next, float your right leg back into crescent pose while keeping your arms straight overhead.

Return to chair pose and switch sides to complete one rep. Focus on keeping your spine long during this exercise. Also, crescent pose is like a wide lunge with your back leg as straight as possible.

Alternating spider lunges

Starting in high plank or push-up position, lift your right foot and place it next to your right hand. Once in the runner’s lunge position and feeling the stretch in your right glute, push your right knee outward for a deeper hip stretch (Ryan demonstrates this below).

Then, switch sides to complete one rep. If you need to modify, place your foot under your hips instead of next to your hand.

Pro tip: Whenever in plank position, focus on tensing your entire body and squeezing your glutes.

Upper Body Bodyweight Exercises

Upper body exercises are where bodyweight moves shine. You can get an incredible arm, shoulder, and back workout with only bodyweight. What’s more, is there’s a lot more to do than just basic push-ups. 

These are unique and effective bodyweight exercises to build muscle in your upper body. 

While they’re not included in this no-equipment bodyweight workout plan, pull-ups are hands-down the most effective upper body bodyweight exercise you can do. We highly recommend you get a pull-up bar (and a pull-up assist band if you can’t do at least 5 pull-ups) and incorporate pull-ups into your routine. 

Tip toe dips

Bodyweight exercises are excellent for targeting your triceps. Start on the ground with your knees bent and feet flat on the floor, hip-distance apart. Place your palms on the floor a few inches behind you, fingers facing your heels.

Lift your body 6-8 inches off the ground by pushing into your hands and feet. We’ll call this the crab walk position. Lastly, get up on your toes to engage your calf muscles. Once on your toes, begin dipping as low as you can and as quickly as possible. 

Never go past a 90° bend in your elbow and prevent your elbows from flaring out.

Tricep push-up lifts

Start in the high plank or push-up position. During the tricep or military push-up, keep your elbows close and hug your torso with your arms. Engage your core and glutes to keep your body straight.

Don’t go past a 90° bend in your elbow and focus on spreading your weight through your fingertips to protect your wrists. Inhale on the way down and exhale on the way up. If you need to modify, do the push-ups on your knees (demonstrated by Alex below).

Perform as many reps as possible, with one rep constituting a lift by both hands.

Pro tip: As with any push-up variation, always maintain a slight bend in your elbows. Locking your elbows puts a significant load on the joints.

Seal push-ups

In this bodyweight strength exercise, you’ll further isolate your tricep muscles, while also targeting your shoulders and upper back. Begin in the push-up position with your palms under your shoulders and fingers pointing to the side. 

Then, drop down into a tricep push-up and push back up past the starting position by engaging the shoulders and pushing your upper back to the sky. You should feel this stretch the muscles between your shoulder blades.

If you can’t complete your reps, drop down and do the push-ups on your knees like Alex. It’s still tough!

Alternating wide push-ups

Start in a push-up position with your hands shoulder-distance apart and your fingers facing forward (or slightly inward). Then move your right hand outward placing it on the ground wider than shoulder-distance and do a wide push-up.

Bend your elbows and slowly lower your chest toward the ground as you inhale. Press back up to high plank while exhaling. Return to the center to complete one rep. Continue alternating sides going forward.

Pro tip: Never lock your elbows. Maintain a slight bend in your elbows and keep them over your wrists (goal-post arms) to prevent elbow injuries. Again, there is no need to go past a 90° bend in your elbows. If your chest muscles aren’t burning, you need to place your hands wider or sink lower into the push-up.

Plank up downs

Begin in a plank or push-up position with your hands under the shoulders and your core and glute muscles engaged to maintain a straight body. Then, lower down to your elbows, one arm at a time starting with the right. Your elbows should be under your shoulders.

Next, place the hands, starting again with the right, under the shoulder, and press up to return to the starting position. This is one repetition. Next, repeat the exercise starting with the left hand and continue alternating sides.

As Alex demonstrates, you can modify by doing these on your knees. 

Pro tip: Engage your core to keep your hips square to the floor as opposed to rocking side to side. Spread your fingers wide to support your body weight with your fingertips.

Bird dog push-ups

This bodyweight strength exercise challenges not just your arm muscles, but your shoulders, glutes, core, and balance as well. Now, we are moving onto the more challenging upper body bodyweight exercises.

Begin by doing a basic push-up, however, when you return to the top of the push-up, raise your right arm and left leg so they are parallel to the floor (or higher if it’s comfortable). 

This completes one rep. Begin your next rep by lifting your left arm and right leg. If this is too challenging or if you feel any pain, modify the exercise as shown by Alex. 

Pike push-up knee taps

This bodyweight strength move mimics an overhead shoulder press with dumbbells. It should set your shoulders on fire! Begin in downward dog pose with your hands wider than shoulder-distance apart, with your fingers pointing forward or inward at a 45° angle, whichever feels more comfortable and natural.

Depending on flexibility, you may need to bend your knees to keep your spine in alignment.

Bend your elbows and inhale as you slowly lower your head until it nearly touches the floor. Your arms should make the shape of a goal post and your elbows shouldn’t track out past your wrists. Exhale as you push your body back up, straightening your arms but not locking your elbows.

On your way up to downward dog position, lift your right hand off the ground to touch your left knee. Then return your hand to its original position. This completes one rep. Going forward, alternate sides for the knee taps. 

To modify, don’t sink as low in the pike push-up. 

Pro tip: To target the shoulders, keep your hands wider than shoulder distance. To target the triceps, place your hands shoulder-distance apart. To increase the difficulty, elevate your feet on a stable surface.

Push-up side arm balance

Start by doing a basic push-up. At the top of the push-up, lift your right arm up to the sky while stacking your feet and rotating your body. Engage your core and glutes to maintain a straight body, and make sure your left hand is under your shoulder. 

Then, lower your right arm, and rotate your body back into push-up position to complete the first rep. Going forward, alternate sides each rep. To modify, do the push-ups on both knees and side arm balance on one knee. 

Pro tip: Your arm should be straight but DO NOT lock your elbow. For more of a core workout, hold the side arm balance longer in between your push-ups.

Tricep dip toe reaches

Begin in the crab walk position with your fingers pointing toward your feet and hips hovering 6-8″ off the ground. Stay on the balls of your feet during the entire exercise. 

Start dipping as low as you can as quickly as possible. At the top of each dip, lift one hand along with the opposite straight leg and try to touch your toe or shin. Focus on keeping your core engaged.

Never go past a 90° bend in your elbow and prevent your elbows from flaring out.

Shoulder tap push-back push-ups

Start in a plank or push-up position with your hands slightly wider than shoulder-distance apart. Bend your elbows, lowering your chest toward the ground. Prevent your elbows from flaring out past your wrists.

Once your body is almost touching the floor, straighten your arms by pushing your body diagonally backward while bending your knees. Then, straighten your legs and return to a high plank position. Finish with two shoulder taps to complete the repetition.

This is a compound bodyweight exercise, which is why it is so effective. You’ll primarily feel this in your chest and shoulder muscles (deltoids), but you’re also engaging your triceps and core.

Pro tip: To increase the difficulty of this move, elevate your feet on a bench or chair. In this exercise and all push-up variations, you do not need to go past a 90-degree bend in your elbow. Doing so can cause elbow and shoulder pain.

Leg lift lat push-ups

This bodyweight variation of push-up targets your back muscles. Start in the push-up position with your hands shoulder-distance apart. Then, lift your left leg while moving your right hand towards your right hip (you will have to bend your torso slightly), placing it on the ground with your fingers pointing to the side.

Bend your elbows and lower your chest toward the ground as you inhale. Press back up and move your hand back to center while exhaling. This completes one rep. Continue alternating sides going forward.

To modify, do this bodyweight exercise on your knees without lifting your legs like Alex.

Plyo switch push-ups

These jumping plyometric exercises are the most effective bodyweight exercises. Since they are more advanced, they are only incorporated into the Bodyweight Workout Plan in Week 5.

Start in the tricep push-up position with your hands under your shoulders and your feet in a wide stance. Bend your elbows and sink into a tricep push-up. Then, explode up so that you can jump your hands into a wide stance and feet into a narrow stance. 

Upon landing, sink into a wide push-up. Once again, explode up and jump your hands back to tricep push-up stance. That completes one rep. To modify, do the plyo push-ups on your knees like Alex without moving your feet. 

Panther walks

This is a challenging and unique upper body bodyweight exercise that Alex learned in kung fu class. Start in the tricep push-up position and sink down, driving your elbows back and lowering your chest so that it hovers 2-3 inches off the ground. 

Then use your total body strength to hop forward two times, and then backward three times. You’re on your toes and hands, stealthily hopping forward in a low push-up without letting your hips or chest touch the ground. That completes one rep.

Spider push-ups

This push-up variation includes core and shoulder components. Since they are more advanced, make sure you can comfortably do all previous upper body bodyweight exercises before attempting these.

This exercise is only incorporated into the Bodyweight Workout Plan in Week 5. If you’re in Week 5 and need to modify, do standard push-ups on your knees like Alex. 

Start in the push-up position with your hands slightly wider than shoulder-distance with core and glutes engaged. Bend your elbows and sink into a push-up making sure your elbows don’t track out past your wrists.

Simultaneously, bring your right knee toward your right elbow, touching if possible. Then, push back up and continue alternating sides going forward. 

Perform as many reps as possible, with one rep constituting a spider on both sides.

Bridge push-ups

Start on your back, laying on the floor with your knees bent and your feet as close to your butt as possible. Place your hands next to your ears, fingers pointing toward your heels.

Push your hips up first, then arch your back, and press your hands into the ground to lift into bridge pose (aka wheel pose). Once you are comfortable holding a bridge pose, start adding push-ups.

As you inhale, bend your elbows and lower your head toward the ground as far as you can go. Then, as you exhale, engage your shoulders to push back up. That is one repetition.

This is a highly challenging bodyweight workout that strengthens triceps, shoulders, back, glutes, and quads while stretching your hip flexors, abs, and chest. Remember to breathe!! Based on Ryan’s facial expressions, he needed this advice too. 

Pro tip: If this is too challenging, start by using an exercise ball to support bridge pose. This requires a lot of chest, shoulder, and back flexibility so you may need to work on flexibility in those areas before doing this exercise.

Lower Body Bodyweight Exercises

In our experience, to strengthen leg muscles with bodyweight and consistently achieve muscle failure, two things are essential. 

That is unilateral (one-legged) moves and explosive, plyometric (jumping) exercises. The majority of our legs and glutes bodyweight exercises incorporate one, or sometimes both, of these techniques.

Below are the best bodyweight strength exercises for your hamstrings, quads, glutes, and hips. Don’t worry, there will be lower body moves in the bodyweight cardio exercises as well. 

Reverse lunge knee drivers

This lower body bodyweight exercise targets your leg and butt muscles and improves your balance. Bodyweight reverse lunges are an important exercise because they point out strength imbalances in your legs. 

Start in a reverse lunge on the right side. Reach your left leg back and keep your front knee (right) behind your toes and weight in your heels. Aim for a 90° bend in the front and back knee, but only sink as low as you’re comfortable.

Then, while returning to the top of the lunge, drive your left knee up to the sky in front of you, maintaining your balance on your right leg. Lastly, repeat the reverse lunge knee driver on the left side to complete one rep.

Keep your arms out in a “T” position during the entire exercise. 

Pro tip: While lunging, make sure your knees stay in line with your ankle and resist them from tracking in or out.

In-and-out squat butterfly arms

Start with your feet squared, shoulder-distance apart, and your fingers on your temples and elbows extended out (engaging your upper back and shoulders). Shift your weight into your heels, keeping your knees behind your toes as you squat. Only go as low as you can without arching your lower back.

Once you’re at the bottom of your squat, launch back up while bringing your elbow together in front of you. Use your momentum to hop your legs in, so that your knees are touching.

Without stopping, sink into a squat, squeezing your knees together (engaging adductors) and your elbows together (engaging pectorals). Lastly, explode back up, hopping your legs back out and pulling your elbows apart. That completes one rep.

If you need to modify this exercise, step (like Alex) instead of hopping (like Ryan).

Adductor side squat presses

This is a total-body bodyweight exercise with a focus on your adductors. This is a hip stabilizing muscle that is often overlooked. This is critical for injury prevention and performance. You’ll work your abductors more later on with side planks and hip circles. 

Start in chair pose with your feet shoulder-distance apart and arms up. Remember, keep your weight in your heels and knees behind your toes. The lower you go in this exercise the more challenging.

Begin by stepping right while bringing your feet (and knees) together and elbows down into “goal post” position. Then step left, pressing your hands back up to the sky, and repeating the exercise on alternate sides going forward. Perform as many reps as possible, with one rep constituting a step to both sides.

Pro tip: You might think doing shoulder presses without weights is a joke. Well, pull your shoulders back and squeeze your shoulder blades together during the entire exercise and let us know what you think! This is an incredible exercise for improving posture. 

Gorilla crawls

This move is borrowed from Tony Horton, a favorite trainer of ours through Beachbody On Demand. Get into a wide stance, and sink your butt down into a low squat. Make sure you don’t arch your lower back while walking gorilla-style from side to side. Keep your back straight and eyes forward. 

Crawl to the right and to the left to complete one rep. If you can’t easily touch the ground (without arching your back) with your palms, stay up on your thumbs (like Ryan) or use your fists.

Sumo squat kicks

Bodyweight sumo squats are similar to squats but with your feet angled outward at a 45° angle and broader than shoulder-distance apart. As you sumo squat, imagine your tail bone and shoulder blades are sliding up and down a wall to keep your chest up. As always, keep the weight in your heels. 

Start at the top of a sumo squat with your fists up, on guard. From the bottom of your squat, push up and kick your right leg diagonally toward your opponent’s chin. As you shift your weight to your left leg, engage your core, and lean away slightly.

That completes one rep. Continue alternating sides for the entire set and do as many reps as possible.

Floor squat jump claps

During this bodyweight squat variation, you must only touch the floor if your flexibility allows. DO NOT arch your back. Start with your feet shoulder-distance apart.

Next, squat down and touch the floor (with your palms if your flexible or only touch your shins if not). Explode up and jump into the air while clapping your hands behind your back. Focus on maintaining tight core muscles, engaged glutes, and perfect posture (pull your shoulders back) during the entire set. 

Pro tip: If you can’t touch the floor, no worries. If you touch your shins, write that down along with your rep count on the printable Bodyweight Workout Plan PDF. Then, the next time you do this exercise, hopefully, you can record that you touched your ankles. These little progress indicators are huge confidence and momentum boosters!

Low side plank hip circles (right and left)

Start in low side plank, balancing on your forearm (elbow under your shoulder) and stacked feet. Keep your core and glutes engaged so that your body is straight. Lift your top leg and start drawing circles in the air with your toes. Change directions halfway. 

After finishing the set, flip over and work the other side. You should target matching reps on both sides and make note of any imbalances. If you get tired or need to modify, drop down to your lower knee (as shown by Alex below).

One leg jump squats (right and left)

The last time I checked my math, one-legged bodyweight exercises are twice as difficult as two-legged moves. So, gear up for some serious quad burn in this one.

Start on your right leg with your left foot hovering off the ground (like Ryan). Or, you can keep your resting leg on the ground to lightly assist your working leg (like our modifier, Alex).

In a slow and controlled manner, squat down with your right leg. Then, explode up, still on your right leg only, and get airborne. Finally, land softly, and squat down into your second rep. Once finished with the set, switch to your left leg.

Pro tip: If you can touch the ground with your fingertips, that’s a huge challenge! Furthermore, if you can keep the heel of your elevated leg in front of your other, you’re wicked strong.

Speed skaters

These are an insanely effective bodyweight exercise for legs and glutes. Since you’re jumping, getting low, and moving fast, this move is excellent cardio. 

First, make sure you have enough space to jump from side to side. If you’re working out with your significant other (and you should be), this may take some coordination.

Begin with your feet together. Then leap sideways, land softly on your right foot and move your straight left leg behind you to maintain balance while you squat down and touch your toes with your left hand. 

Then explode up and repeat the movement on your left foot. That completes one rep. To make this move more challenging, sink lower to the ground, jump farther, and move faster. Conversely, you can modify like Alex and only touch your shins.

Hopping lunge squat lunge

Start squatting, with your feet shoulder-distance apart and arms up over your head. Hop into a low lunge on your right side, targeting a 90° bend in both knees. Keep your weight in your heels and it will be easier to go deeper in the lunge while preventing your front knee from jutting out past your toes.  

From the bottom of your lunge, hop back into a squat, and then repeat your left side. Perform as many reps as possible, counting one rep each time you return to center. You can always modify and step instead of hop like Alex. 

These are incredibly effective at building lower body strength and stability. Our Bodyweight Workout Plan would have had a void without them. Make sure your knees don’t track outward.

Triple bears

We borrowed this “triple bear” move from Joel Freeman’s LIIFT4 program on Beachbody. It’s an incredible quad exercise. Place your hands shoulder-width apart, while hovering your knees two inches off the ground with feet together. Then, start hopping right-center-left-center as quickly as possible. Try to keep your back flat like a table.

Shift your weight out of your shoulders and into your quads to increase difficulty. Move as quickly as humanly possible while maintaining form. Count one rep each time you return to center.

Curtsie lunge wide rows

Bodyweight curtsie lunges are an excellent exercise to isolate your glutes. Start by moving into a reverse lunge on your right side, but cross your left leg over your right to isolate your right glute.

While lowering into your lunge, drive your elbows back as if you’re doing wide rows, squeezing your shoulder blades. At the bottom of the lunge, engage your back to push your elbows back as far as possible. That completes one rep. Alternate sides going forward. 

Marching glute bridge

Position yourself in bridge pose with your shoulders, arms, and heels on the ground. During this exercise, make sure you keep your feet and knees aligned slightly narrower than shoulder-width.

Start by marching your right knee up. Squeeze your left glute at the top of the movement. Next, lower your right leg to starting position and continue alternating sides for the rest of the set. Keep your core engaged so your back remains straight.

Perform as many reps as possible, with one rep constituting a march with both legs.

Deadlift kick punches (right and left)

Get ready for an incredible lower body strength and balance exercise. Since this is a one-legged exercise, you will need to switch sides after each set to work both legs.

Start standing on your right leg and begin by moving into a deadlift. Maintain a slight bend in your right leg, and push your left heel behind you as you attempt to touch the floor. You should feel a stretch in your hamstring, but no pain.

Then, return to standing without touching your left foot to the ground and kick your opponent in the ribcage with your left leg while jabbing them in the cheek with your right fist.

Once you find your balance and coordination, pick up the pace and do as many reps as possible on both sides. You should target matching reps on both sides and make note of any imbalances.

Jump shot side lunges

Side lunges require hip mobility, and if you go too low, you can easily hurt yourself. As you learn this exercise, move into the lunge position in a slow and controlled manner. However, you can always explode up and jump as high as you can. 

Start in the center with your feet shoulder-distance apart. Then, lunge to your right side and reach as if you’re picking up a basketball. Push off the ground, explode back up to center, and jump off of both feet as high as you can to shoot that three-pointer. Repeat on your left side. 

Perform as many reps as possible, with one rep constituting a lunge on both sides.

Hovering glute lift (right and left)

Start on your hands and knees with your hands under your shoulders and your knees under your hips. Assume hovering position by lifting your knees 2-3 inches off the ground so your weight is in your toes. 

Next, lift your right heel to the sky. Squeeze your buttocks to lift your heel higher. Then, lower into hovering position without touching your right foot to the ground. Continue lifting the right leg for the entire set and enjoy the burn in your left thigh.

Once finished with the set, switch sides and repeat.

Warrior 3 squats (right and left)

This is another advanced bodyweight leg exercise that will also challenge your balance. 

Start in warrior 3 pose on your right foot, with your arms and your left leg parallel to the ground. Keep the weight in your heel as you slowly lower into a one-legged squat. This move is not about speed but control. 

The deeper you sink into the squat the more of a challenge it is. Once you lift yourself back to the top of the squat that’s one rep. Finish the set on your right leg and then switch to your left leg for a second set. Keep your hips square and rotated towards the floor.

Pro tip: If you are experiencing muscle failure early in the set, you can make the exercise less challenging by pointing your arms out to the sides or along your body (demonstrated by Alex below).

Floating lunges (right and left)

This is an advanced bodyweight leg exercise. Therefore, it’s only incorporated into the bodyweight workout routine in the second month. It’s similar to a Bulgarian split squat, but your leg is floating rather than being elevated on a chair or bench.

Start by balancing on your right foot, with your arms straight in front of you and your left leg bent. Keep the weight in your heel as you slowly lower into a one-legged lunge. This move is not about speed but control. 

Once your left knee is hovering 1-2 inches off the ground, lift yourself to the top of the lunge. That completes one rep. Finish the set on your right leg and then switch to your left leg for a second set.

You should target matching reps on both sides and make note of any imbalances. To modify, don’t sink as low into the squat like Alex. 

The Benefits of Bodyweight Workouts

The core, which includes abs, obliques, and lower back muscles, can significantly benefit from bodyweight exercises. If you’re an overachiever, our 30-Day Ab Challenge is a great way to bolster your results during the 8-week bodyweight exercise routine.

Rope climbers

Begin by lifting your legs towards the ceiling, and striving to keep them as straight as possible. Reach with each hand towards your feet, as if climbing up a rope. Perform as many reps as possible, with one rep constituting a reach by both hands.

Hop hop pike-ups

From a high plank position, jump your feet in twice towards your hands with straight legs. You’ll want to lift your spine as if someone was pulling a string straight towards the sky from your hips. Perform as many reps as possible.

Ski slopes

Start in downward dog position. Bend your knees and hop at a 45° angle (like Ryan) to your right, bending your knees again as you land. Then, hop back to center and continue alternating sides.

Perform as many reps as possible, with one rep constituting a hop on both sides. To modify this exercise, continue to hop, but in a straight line (like Alex). 

Swimmers

While the majority of bodyweight core exercises target the 6-pack muscles, we’d be remiss to not also target lower back muscles.

A strong back is imperative to a strong core. Lift both arms and legs from the floor while laying on your stomach. Start flutter kicking, never touching the ground. 

Centered bicycle crunches

Laying on your back, lift yourself into a v-sit position and bring your opposite elbow to your opposite knee. Then, return to start position but keep your shoulder blades and heels hovering off the ground between reps. Perform as many reps as possible, with one rep containing both sides.

Low plank hip dips

Get into a forearm plank and rotate your body to drop your right and then left hips to the floor. This is one rep. Keep your back flat and squeeze your core to avoid lifting your butt.

Superperson pulls

Start on your stomach with your arms in a “Y” position, palms facing down, and your toes 3-6 inches off the mat. Engage your back muscles to maintain superperson pose while simultaneously doing bodyweight lat pull-downs.

Pro tip: To get the full benefit of bodyweight lat pull-downs, squeeze your shoulder blades together as if gripping a pencil.

Low plank wide pike-ups

Begin in a low plank position on your forearms with your feet wide. Then, jump your feet as close to your hands as possible while keeping straight legs and spine. Do this move as quickly as possible. It should feel like someone is pulling a string straight towards the sky from your hips.

Backstroke abs

Get on your back on the floor with your right arm overhead and left arm at your side, palms facing in. Lift your feet off the floor and engage your core muscles to lift your shoulder blades. Then swap the position of your arm once, and then twice so that your right arm is overhead. This is one rep. 

Lunge crunches (right and left)

This is a favorite bodyweight core exercise. Start in the lunge position with your right foot forward, fingers on your temples, and elbows pointing out. Crunch forward and bring your elbows to your knee as close together as possible. Then return to the start position and push your elbows behind you for a chest opening stretch. 

Once you finish the set, switch to your left leg and repeat.

Side plank crunches (right and left)

Start in side plank position with your right forearm on the ground and feet stacked.  Lift your left heel to the sky and place your left fingers on your temple. Then, begin crunching, trying to touch your left elbow to your left knee. 

Once you finish the set, switch to your left forearm and repeat. To modify, bend your lower knee instead of holding it out straight.

Bear kick throughs

This is a fast-paced bodyweight core exercise that also has a cardio benefit. Begin on your hands and toes, with your bent knees under your hips crouched forward. Lift your right hand and rotate your torso to swing your left leg across your body. Then, move to center and quickly switching sides. That completes one rep. 

To modify, you can step (shown by Alex) instead of hopping.

Tip toe sumo side crunch

This is a challenging bodyweight exercise that will put your balance to the test. Stand in sumo squat stance, push your heels as far off the ground as you can. Then, fight to maintain balance while doing side crunches, touching your elbow to your knee and alternating sides.

Does it look hard? Well, it’s even harder than it looks.

Skydivers

This bodyweight exercise is truly incredible. Get on your mat and assume sky diver position with your elbows and knees flaring out. Then, fire your glutes and your posterior chain to lift your heels and elbows to the sky.

Total Body Cardio Bodyweight Exercises

We have conducted controlled experiments to determine what is the most effective form of cardio. What we learned was that the best cardio workout challenged not only our lungs but our total body strength at the same time. So now we’re passing along this to you.

Low low high high jabs

To get the most benefit from this bodyweight cardio exercise you need to move as fast as humanly possible. Start in your natural fighting stance, with your dominant foot forward. Then, drop low, as if dodging a punch, and jab cross. Next, stand up and jab cross. 

That completes one rep. 

Speed kicks (right and left)

This total body cardio exercise challenges your leg strength (calves specifically) and agility. Start on your right foot with your calf engaged and your heel raised off the ground. Then, bend your left knee and kick your foot forward and backward (that counts as one rep) while hopping on the balls of your right foot. 

Move as quickly as possible and pump your arms wildly as if you’re sprinting. Once you finish the set, repeat the exercise on your left foot.

Low plank butt kicks

This total body cardio exercise is going to get your lungs pumping and your core and shoulders burning. Begin in low plank on your forearms, with your elbows under your shoulders. Then, do alternating leg butt kicks as fast as you can.

Perform as many reps as possible, with one rep containing both legs.

Floor sprints

Begin in the high plank position with your hands directly under your shoulders. Pump your knees toward your elbows as fast as you can. Perform as many reps as possible, with one rep containing both legs.

Pro tip: Remember to keep your back flat and butt down. During all plank variations, spread your weight into your fingertips to decrease the load in your wrists. Additionally, with your hands planted on the mat, you can further engage your shoulder muscles by trying to push your hands toward the outer edges of the mat.

Standing mountain climbers

During this total-body exercise, keep your core engaged, lift your knees above your hips, and reach your hands high into the sky. Perform as many reps as possible, with one rep containing both legs.

Uppercut jacks

Start by doing jumping jacks but with your legs only. Then, as you’re jumping into a wide stance, add uppercuts with alternating arms. Keep your biceps flexed as you uppercut. Perform as many reps as possible, with one rep containing both legs.

Sprinter up downs (right and left)

This move is courtesy of Shaun T from his Beachbody workout, T25. Begin with your right foot forward, and your fingers down on the starting line as if you’re in a 100-meter sprint. Explode up, kick your left foot in front of your right, and then quickly return to starting stance. 

Keep your arms pumping during this exercise to increase intensity. Do as many reps as possible during the set, then switch to your left leg and repeat. You should target matching reps on both sides and make note of any imbalances.

Fast feet

Does anyone else hate this move? Or is it just me? The good news is, it’s usually the moves that we dislike that we need to do most. Turns out, I hate these because they are hard. Focus on doing these with intensity and great from. Don’t think about how much you dislike them. 

It’s simple, get into a wide stance, squat down slightly, and move your feet as fast as possible. Don’t worry about counting reps, or smiling as we did. Instead, just dig deep!

Low knee drivers (right and left)

Begin in a low lunge position with your right foot forward and your arms straight overhead (fingers interlocked). As fast as you can, drive your left knee forward and pull your hands down to touch your knee.

Pro tip: If you’re doing this intensely, your stationary leg is doing shallow squats to add explosiveness. Pretend you’re pulling your worst enemy’s head down and thrusting your knee into their face.

Burpee push-up tuck jumps

We added a serious cardio boost to this classic total-body bodyweight exercise, tuck jumps. Get ready to be exhausted.

Begin the exercise by doing a classic burpee with an added push-up. In the burpee, make sure your hands are on the ground before you kick your legs back. Additionally, make sure you don’t thrust your hips down toward the ground. Taking these precautions protects your lower back.

Also, while doing push-ups, don’t go past a 90-degree bend in your elbow. Once you finish your push-up, jump (or step if modifying like Alex) your feet in and explode into a tuck jump. Leap as high as possible, and bring your knees and hands together at hip-height while airborne. 

That completes one rep. Good luck!

Burpee pike-up catchers

Here’s another highly effective total-body bodyweight exercise. Begin by doing a burpee with an added pike-up. Once you finish your pike-up, jump (or step if modifying) your feet into a sumo squat stance and engage your core to lift your upper body into a catcher position. That completes one rep.

Pro tip: During the burpees, make sure your hands are on the ground before you kick your legs back. Additionally, make sure you don’t thrust your hips down toward the ground. Taking these precautions protects your lower back.

Skipping tip toe high kicks

Get up on your toes, start skipping, and then add in alternating high kicks. Keep your legs straight and reach for your toe with your opposite hand. Perform as many reps as possible, with one rep containing both legs. This will get your calves firing!

Crab kicks

Begin in the crab walk position with your fingers pointing toward your feet and hips hovering 6-8″ off the ground. Start kicking alternating legs as fast as you possibly can. Stay on the balls of your feet during the entire exercise, keep your core engaged, and prevent your elbows from flaring out.

Burpee donkey kick cross knees

This is an advanced move in the Bodyweight Workout Plan and is only incorporated into the routine in month two. In this burpee variation, instead of jumping back into a plank, you’ll first do a donkey kick. Kick backward as high as you can and use your upper body and core strength to land back on the floor softly. 

Then, jump back into plank, do right and left diagonal knees, and return to the top of the burpee. That completes one rep.

Super star jumps

The goal of this bodyweight cardio move is to spend as much time in the air as you do on the ground. Begin in squat stance, with your feet slightly wider than shoulder-distance.

Squat down to the floor (try to touch your fingers to the floor) and then explode up. Fan your arms out to the side and use their momentum to launch you even higher into the air. While airborne, your arms and legs should be in an “X.” 

Land softly to complete one rep and immediately sink into your squat to being the second rep. How many reps did you do? Did your hands hit the ceiling??

Jumping spider lunges

This bodyweight cardio exercise is absolutely wicked! While doing spider lunges, jumping from one side to the other, your heels will meet in midair before switching sides. Do as many reps as you can.

Closing THoughts on The Bodyweight Workout Plan

Remember, there is no finish line. Once you check the bodyweight workout off your list, set a new goal.

Do you have any questions or feedback? Feel free to ask in the comments. Or, if you have tips on surviving the 12-Week Dumbbell Workout Plan, please share in the comments and we look forward to the discussion.

Cheers to your transformation! For more helpful resources, such as our Dumbbell Workout Plan or the Resistance Bands Workout Routine, head over to our Work Out At Home page.