Bodyweight exercises are a brilliant way to ease into fitness if you’re short on equipment or are just looking to get started without any fuss. These moves use nothing but your own body to help you build strength, boost energy, and improve balance. Whether you want to get in shape at home, in your backyard, or while traveling, these five basic exercises are a solid place to begin.
Jumping in can feel overwhelming with the sheer number of routines out there, but you really don’t need much to see progress. A handful of effective exercises practiced regularly makes a noticeable difference, even if you only have a few minutes each day. Below, you’ll find the bodyweight basics I’ve found really helpful—plus how to do them, tips, and tweaks for different levels.
This guide covers my top five bodyweight exercises, what makes them so useful, and ways to keep your workouts fresh and challenging. It’s all about making fitness doable, approachable, and (honestly) kind of fun to stick with.
Step 1: Get Ready For Bodyweight Training
Before getting into the exercises, it helps to know a few basics about bodyweight workouts. No gym pass is needed, but having a safe, flat surface and wearing clothes you can move in makes it much better. Even a simple water bottle on hand will help you stay hydrated and maximize your session.
Why Bodyweight Exercises Work
- Super convenient, you can do them anywhere you want.
- No equipment needed; just use your own body.
- Works multiple muscle groups, so you get really efficient workouts.
- Great for total beginners and experienced folks alike.
- You can always mix in some variety and add more advanced variations down the road.
Tips To Start Off Safely
- Warm up first (try a brisk walk, gentle jumping jacks, or some arm swings)
- Focus on good form, and don’t rush through the moves
- Stop if something feels sharp or uncomfortable
- Aim for 2-3 sets of 8-15 reps per exercise the first time out
- Use a soft mat if you’re training on a hard surface to make things easier on your joints.
Once you feel comfortable, you can play with adding a few more reps or another set and mix up how you pair the moves to keep things interesting and engaging.
Step 2: The Top 5 Bodyweight Exercises
Here are five beginner-friendly bodyweight exercises I love for a good all around workout. Each one targets different muscles, making sure you get a balanced routine that covers upper body, lower body, and core strength.
1. Squats
If you only try one move, start with squats. They’re fantastic for your legs and core, and help with everyday movements like standing up and lifting things. Adding squats into your routine can give a real boost to your confidence and balance over time.
- How to do them: Stand with your feet a little wider than hip width apart. Lower your body by bending your knees and pushing your hips back, as if you’re sitting into a chair. Keep your chest lifted. Lower down until your thighs are almost parallel to the floor; then push through your heels to stand back up. Try not to let your knees go past your toes.
2. Push-Ups
This classic move works your chest, shoulders, arms, and even your core. Even if you can only do one at first, you’re making real progress by practicing regularly.
- How to do them: Start in a plank position with your hands just outside your shoulder line. Lower your body toward the floor by bending your elbows, keeping your back flat and your body in a straight line. Push back up to the start position. Want to make it easier? Drop your knees down until you build enough strength for full pushups.
3. Glute Bridges
Glute bridges are simple but really target your glutes, lower back, and hamstrings. They’re great for anyone working on better posture or wanting to relieve lower back tension. Plus, they’re low impact, so they’re joint-friendly.
- How to do them: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Press into your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a second, then lower back down slowly. Focus on using your glutes, not your lower back, to move your hips up and down.
4. Planks
Planks are all about core strength and stability. You’ll feel them in your abs, back, and even shoulders. Holding a plank might feel tough at first, but every second counts, and your endurance will gradually increase.
- How to do them: Get into a pushup position but rest on your forearms instead of your hands. Keep your body in a straight line from your heels to your head; don’t let your hips sag or stick up. Hold as long as you can with steady breathing. If you’re a beginner, start with 10 to 20 seconds and work your way up.
5. Reverse Lunges
Lunges help you build balance and strength in your legs. Reverse lunges (stepping backward) are easier on the knees for many people compared to forward lunges. Maintaining good posture really helps activate your core, too.
- How to do them: Stand tall with feet hip width apart. Step back with one leg and lower both knees to about 90 degrees, keeping your front knee stacked over your ankle. Push up through your front foot to return to the start, then repeat on the other side. Alternate legs for each repetition to really get both sides involved.
To make any of these exercises more challenging, you can slow down the tempo, pause at the bottom of the move, or add a second set as you feel stronger. It’s easy to track your progress by keeping a simple log or using a timer.
Step 3: Building Your Beginner Bodyweight Routine
A full workout doesn’t have to be complicated. Here’s how I’d put these moves together for a quick and balanced bodyweight session:
- Squats—10-15 reps
- Push-ups—8-12 reps
- Glute Bridges—12-15 reps
- Plank—20-30 seconds
- Reverse Lunges—8-12 reps per side
Rest 30-60 seconds between each move, and aim for 2-3 rounds total. If you need, adjust reps or rest as needed. Fitness is about progress, not perfection. And remember, you can always add more rest or fewer reps in the beginning until you get used to the flow.
If you want a little more, try adding some bonus moves like wall sits, high knees, or even some light jogging in place for cardio. As you build up strength, listen to your body and mix in some variety to keep it interesting.
Step 4: Tips to Progress and Stay Motivated
Sticking with any new workout routine can be tricky, especially at first. Here’s what’s helped me (and others I know):
- Pick a regular time to exercise; it’s easier to make it a habit that way.
- Track your reps or set a timer to see improvement over time.
- Make it more challenging by slowing down the movements or adding another round.
- Mix up the order, or try different bodyweight variations once these start to feel easy. For example, try sumo squats, decline pushups, or side lunges.
- Remember, rest days count; recovery helps you get stronger.
- Find a workout buddy or join a virtual class for accountability and fun. Sharing your progress can help keep you motivated.
Another great tip is to set short-term goals, like doing one more rep each week or holding a plank a few seconds longer. Celebrate these wins—they add up and show you’re making progress even if it feels slow.
Step 5: FAQ & Troubleshooting
How often should I do bodyweight exercises?
Starting off, aim for 2-3 times per week. As you get stronger or want a new challenge, you can add more days. Just be sure to listen to how your body feels and take breaks if you’re sore. If you’re really sore, a gentle walk or easy stretch session will help with recovery.
What if I can’t do a full pushup (or other move) yet?
No worries! Go with a version that feels doable; a wall pushup, knee pushup, or a plank from your knees. With practice, your strength will grow and you can try the next step up. Each progression is a step forward.
Do I need to stretch after?
Stretching helps you recover and keeps you flexible. After your workout, spend a minute or two doing some light stretches for your legs, back, and arms. This helps a lot with soreness, so you’ll be ready for your next session. A quick cool down with gentle moves also helps your mind transition out of workout mode.
Your Next Steps: Start Moving Today
Getting started with these five bodyweight exercises is a great way to build up strength, confidence, and consistency from day one. All you need is a little space and motivation. Over time, you’ll feel the benefits—not just in your muscles, but in your energy and mood, too.
Your At-Home Action Plan:
- Pick just one exercise to start; try squats, for example, for one minute.
- Add another exercise every few days once you feel comfortable.
- Keep track of your reps or set a timer; celebrate even small improvements.
What exercise will you try first? Share your experience or ask questions below. I’d love to hear how your bodyweight workout adventure goes!