6 Fast And Easy Bodyweight Workout Exercises
Bodyweight exercises are the most effective exercises if you want to do a fast and relatively easy workout, especially if you are at home and do not have access to certain equipment. This means that bodyweight workouts are super affordable and accessible because you don't need to pay for a gym membership!
I also personally prefer bodyweight workouts because the chances of injury are relatively lower compared to weightlifting. The best way to use this list is to do all of these exercises five or more times a week.
Here is a list of the best bodyweight exercises that actually work to strengthen your muscles.
1. Plank
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A plank is a great way to strengthen your core and it can help improve your stability and posture. Even though the focus is on your core, planks actually involve your whole body, including your arms and legs. Therefore, planks are an effective workout that doesn't require any equipment.
How do you do a plank?
- Lie on your stomach and raise yourself up on your elbows, which should be shoulder-width apart.
- Raise yourself up on your toes with your feet also shoulder-width apart and try to hold this position for at least 30 seconds. You can choose to challenge yourself by holding the plank position for even longer if you can.
- Your back should be flat and make sure that your hips do not dip.
- To get the most out of this exercise, try to do three sets with a one minute break in between each of the sets.
- You can double-check if your form is correct by watching this video below.
2. Mountain Climbers
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Mountain climbers are an effective full-body cardio exercise and they can help improve your balance and agility. Mountain climbers are beneficial for all athletes, especially those who want to work on creating a powerful stride. This is because mountain climbers require explosive leg movements.
How do you do mountain climbers?
- Start in the plank position, but this time, you want to draw one knee in, bringing it close to your elbow.
- Keep alternating which leg is drawn in and gradually quicken your speed.
- Try to do this for one minute with three sets and one minute break in between each of the sets.
- You can double-check if your form is correct by watching this video below.
3. Bicycle Crunches
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Bicycle crunches are a common core exercise and they can help strengthen your obliques. However, it is important that you do not rush this exercise, even if you are tempted to do so. You have to make sure that you engage your core the entire time by focusing on your technique.
How do you do bicycle crunches?
- Start on your back and place your hands at the back of your head.
- Meet your right elbow to your left knee while engaging your core.
- Reset and then meet your left elbow to your right knee while engaging your core.
- Keep alternating sides and make sure your core is engaged the whole time.
- Aim for ten bicycle crunches per side (twenty in total) with three sets and a one-minute break in between each of the sets.
You can double-check if your form is correct by watching this video.
4. Pushups
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Pushups are the perfect exercise if you want to strengthen the chest, shoulders, and triceps, while also engaging the back and core. They are definitely not easy, so it is acceptable to go on your knees instead of on your toes.
How do you do pushups?
- Start in the plank position (you may choose to go on your knees instead of your toes if you're doing modified pushups)
- Slowly lower your elbows behind you until they are in line with your chest and then raise yourself back up like you are pushing open a heavy door.
- Aim for ten pushups with three sets and one minute break in between each of the sets.
- You can double-check if your form is correct by watching this video.
5. Stationary Lunges
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Lunges are a great lower-body exercise that can also help improve your balance. There are several muscles that you engage when you do lunges, for example, your quadriceps, hamstrings, calves, gluteal muscles, abdominals, and back muscles.
How do you do lunges?
- Place one foot in front of you and slowly drop your body down to position the front knee right above your ankle.
- Make sure the back leg is at a 90-degree angle when your body drops down. Reset and aim to do fifteen lunges.
- After, switch whichever leg is in front and aim to do another fifteen lunges.
- Try to do three sets with a one minute break in between each set.
- You can double-check if your form is correct by watching this video.
6. Stairs
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For this last exercise, you can just use your stairs at home or you can find a place outside close to you that has stairs. This is an effective way to improve your cardio and agility in addition to strengthening your leg muscles.
How do you do stair exercises?
- All you have to do is run up and down the stairs as fast as you can for one minute.
- To challenge yourself, you can try to run two stairs at a time on your way up.
- Aim to do this exercise for three sets (for example, three flights of stairs up and three flights of stairs down) with a one-minute break in between each set.
These bodyweight exercises are a great way to work those muscles and stay active, especially since you don't need any equipment and you can do them almost anywhere. As a reminder, the best way to use this list of bodyweight exercises is to do all of these exercises five or more times a week. That way, you will get the most out of this workout and you will end up feeling more satisfied with your progress!
Opinions and Perspectives
The progression from modified to regular pushups is so satisfying. Small wins add up!
Started doing these with my work colleagues during lunch. Great for team building!
Love how these exercises work multiple muscle groups at once. Very time-efficient workout.
These exercises have become my daily meditation time. Focus on form and breathing really centers me.
The sense of achievement when you master an exercise is incredible. Keep pushing, everyone!
My doctor recommended these exercises for building strength without straining my joints.
I substitute the stairs with high knees when weather's bad. Similar cardio effect.
Does anyone else modify these for rainy days when you can't do the stairs?
I've noticed my core is much stronger since starting the planks and bicycle crunches.
These exercises have helped me maintain my weight during the holidays. No gym needed!
I create mini challenges for myself each week. This week it's adding 5 seconds to my plank time.
Anyone else notice improved energy levels throughout the day since starting these workouts?
The stairs exercise is intense but so effective. I can feel it in my calves for days.
I mix these exercises with resistance bands for variety. Works really well!
Started with modified pushups and now I can do 15 regular ones! Keep at it everyone.
The mountain climbers really get my heart rate up. Great cardio alternative when I can't go running.
I do these exercises during my work breaks. Great way to stay active during a desk job.
Would be great to see some modifications for seniors. My mom wants to try these but needs gentler versions.
Yes! Exercise definitely improves sleep quality. I've noticed the same thing.
I've noticed better sleep since starting this routine. Anyone else experience this?
These exercises have helped me maintain strength while recovering from a shoulder injury.
Setting specific goals and tracking progress helps me stay motivated. Try recording your reps and times.
I struggle with motivation sometimes. How do you all stay consistent with your workouts?
Love how these exercises can be done in a small space. Perfect for my tiny apartment.
The bicycle crunches really target those obliques. I feel it the next day every time.
Been doing these for 6 months and can finally do a proper pushup! Never thought I'd get there.
I find morning workouts work best for me with these exercises. Sets a great tone for the day.
My apartment neighbors probably hate me doing mountain climbers, but they're too effective to skip!
The best part about these exercises is that there's no excuse not to do them. No equipment needed!
I alternate between these bodyweight exercises and yoga. They complement each other really well.
My posture has improved significantly since starting these exercises, especially from the planks.
Would be nice to have some progression tips for each exercise once you master the basics.
I do modified pushups but still feel like I'm getting stronger. Progress is progress!
The stairs exercise is great but please be careful if you're just starting out. Build up speed gradually.
I track my plank times with a stopwatch. Seeing the numbers improve keeps me motivated.
Why no mention of squats? They're one of the best bodyweight exercises out there.
I've lost 15 pounds doing these exercises combined with proper diet. It really works if you stay consistent.
These exercises are perfect for hotel rooms when traveling. No excuses to skip workouts anymore.
Just started this routine yesterday. My muscles are sore but in a good way!
The article doesn't mention breathing techniques. I find that's crucial for proper form, especially during planks.
My kids join me for these workouts now. It's become a fun family activity and teaches them healthy habits.
I combine these with jumping jacks between sets for extra cardio. Works great!
Try placing your hands on yoga blocks or dumbbells during mountain climbers. It helps keep your wrists in a more neutral position.
Having trouble with the mountain climbers. My wrists hurt after a while. Any suggestions?
Would love to see more variations of these exercises included. Sometimes the basic versions get a bit monotonous.
The bicycle crunches really target those love handles. I've noticed definition in my obliques after a few weeks.
I do these exercises while watching TV. Makes the time go by faster and I don't feel like I'm missing out on my shows.
Anyone else notice their balance improving from the lunges? I used to wobble like crazy but now I feel much more stable.
My core strength has improved so much since I started doing planks regularly. They're challenging but worth it.
The article mentions doing these 5 times a week, but I think that might be too much for beginners. I'd suggest starting with 3 times and building up.
Don't give up on the pushups! I started with wall pushups, then moved to incline pushups using my kitchen counter, and gradually worked my way down to the floor.
Been doing pushups for weeks but still can't do more than 5 proper ones. Starting to get discouraged.
Try landing softer on the stairs and make sure your whole foot makes contact with each step. That helped me a lot with knee pain.
I find the stair exercises tough on my knees. Maybe I'm doing something wrong?
These exercises are perfect for my lunch break at work. I can knock out a quick session in my office without getting too sweaty.
Has anyone modified these exercises for knee problems? I can't do regular lunges but would love alternatives.
The planks really helped improve my lower back pain. My physiotherapist recommended them and I've noticed a huge difference.
Not sure I agree about the injury risk being lower with bodyweight exercises. Poor form can still cause serious problems. Always important to start slowly and focus on technique.
Mountain climbers are brutal but effective! I do them as part of my HIIT routine and they really get my heart rate up.
I struggle with proper form on bicycle crunches. Anyone else find them challenging? My neck tends to strain a lot.
Really appreciate this comprehensive guide. The stairs exercise is often overlooked but it's such a great cardio workout. I live in an apartment building and use the fire escape stairs for my workouts.
I've been doing bodyweight workouts for 3 months now and the progress is amazing! Started with barely being able to hold a plank for 20 seconds, now I'm up to 2 minutes.