Bodyweight exercises improve the cardiovascular system, strength, and stamina and strengthen various large and small muscle groups. They help tone the muscles and increase muscle power. They are also beneficial for the elderly to improve lean muscle mass (1). A study reveals that lower body bodyweight exercises strengthen lower limb muscle force (2). You can, in fact, strengthen and tone your whole body with bodyweight exercises. You can practice full-body bodyweight workouts at home at your own convenience. Here are the 21 best no equipment workouts to do at home. Keep scrolling!
Warm-Up
You must warm-up for at least 10 minutes before you start with the exercises. Warming up is important to elevate body temperature, metabolic rate, and oxygen uptake (3). You can check the following warm-up routine:
Neck tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm rotations – 1 set of 10 reps Waist circles – 1 set of 10 reps Side bends – 1 set of 10 reps Side lunges – 1 set of 10 reps Spot jogging – 3 minutes Ankle rotation – 1 set of 10 reps
Legs/Lower Body Exercises
1. Calf Raises
Target – Calves How To Do Sets And Reps 3 sets of 20 reps
2. Squats
Target – Quads, hamstrings, outer thighs (vastus lateralis), and glutes How To Do Sets And Reps 3 sets of 20 reps
3. Jump Squats
Target – Glutes, hamstrings, quads, and calves How To Do Sets And Reps 3 sets of 15 reps
4. Jump Lunges
Target – Quads, hamstrings, and glutes How To Do Sets And Reps 3 sets of 10 reps
5. Side Lunges
Target – Inner and outer thigh muscles, hip flexors, glutes, quadriceps, and hamstrings How To Do Sets And Reps 3 sets of 15 reps
6. Donkey Kicks
Target – Glutes, hamstrings, and hip flexors How To Do Sets And Reps 3 sets of 15 reps with each leg
7. Single-Leg Deadlifts
Target – Quads, hamstrings, core muscles, and calves How To Do Sets And Reps 3 sets of 8 reps
8. Frog Jumps
Target – Quads, glutes, hamstrings, hip flexors, and calves How To Do Sets And Reps 3 sets of 12 reps
9. Wall Sits
Target – Quadriceps, core muscles, hamstrings, and glutes How To Do Sets And Reps 3 sets of 2 reps each
Upper Body (Chest, Shoulders, Upper Back, And Arms)
10. Push-Ups
Target – Deltoids, chest, and triceps How To Do Sets And Reps 3 sets of 12 reps each
11. Decline Push-Ups
Target – Deltoids, traps, lats, and biceps How To Do Sets And Reps 3 sets of 12 reps each
12. Plank Up And Down
Target – Deltoids, traps, core muscles, triceps, and biceps How To Do Sets And Reps 2 sets of 10 reps
13. Tricep Dips
Target – Triceps, lats, and deltoids How To Do Sets And Reps 3 sets of 8 reps
Abs
14. Russian Twist
Target – Obliques and abs How To Do Sets And Reps 3 sets of 20 reps
15. Plank Toe Touch
Target – Deltoids, lats, traps, biceps, abs, glutes, and hamstrings How To Do Sets And Reps 3 sets of 12 reps
16. Double Leg Raises
Target – Lower abs and upper abs (rectus muscle) and hip flexors How To Do Sets And Reps 3 sets of 20 reps
17. Alternating Leg Drops
Target – Lower abs and upper abs (rectus muscle), glutes, and hamstrings How To Do Sets And Reps 3 sets of 10 reps
Entire Body
18. Burpees
Target – Full Body How To Do Sets And Reps Try to do 3 sets of 12 reps of burpees as fast as possible.
19. Mountain Climbers
Target – Abs, lower back, glutes, hip flexors, hamstrings, quads, deltoids How To Do Sets And Reps 3 sets of 25 reps
20. Bear Crawl
Target – Core and whole body, especially the deltoid muscle, arms, and glutes How To Do Sets And Reps Try to crawl for 1 minute (3 sets), forward and backward.
21. Inch Worm
Target – Deltoid muscles and core muscles How To Do Sets And Reps 3 sets of 12 reps each These exercises can keep you fit and healthy for a long time if done regularly. But if you are a beginner, you must keep certain things in mind.
Things To Remember
Do not try complex moves. Start with stretching and full-body workouts like jumping jacks, box jumps, and basic squats. This will help your body slowly adjust to the new regimen. Involve your entire body. This includes your lower body, the sides, the upper body, and the core. This way, you will engage all the muscle groups. Do not strain too much. If you are feeling any discomfort, stop. Allow your body to completely cool down. Lastly, do not forget to give your body a nice full stretch.
Can you build muscle mass with bodyweight exercises? Bodyweight exercises are meant to tone your entire body and shed extra fat. If you want to build muscle mass, you may practice these exercises with dumbbells. Is it OK to do bodyweight exercises every day? Yes, it is absolutely OK to do bodyweight exercises every day. But focus on different body parts each day instead of doing everything in one day. Try to include cardio and breathing exercises as well for better results. How long should a bodyweight workout last? It depends on what type of exercise you are doing. But any bodyweight exercise should not last for more than 3 minutes. Do bodyweight exercises burn fat? Yes, bodyweight exercises help burn extra fat and tone your body. As you are using your own body weight against gravity, they also help burn more calories. Can you get a six-pack from bodyweight exercises? No, you cannot get six-pack abs with bodyweight exercises. But the exercises will help to strengthen your core. For six-pack abs, you can combine these exercises with weight training and a diet plan. How many days a week should I do bodyweight training? 3-4 days in a week should do. Which bodyweight exercises burn the most calories? The full-body bodyweight exercises can help burn the most calories. Is bodyweight training cardio? Yes, bodyweight training builds cardiovascular endurance. When you have your own bodyweight to move about with, you don’t need any expensive cardio equipment. How long should you work out in a day? Try to work out for at least 30 minutes a day. You may gradually increase the duration by a few minutes as you see yourself getting stronger. However, working out for 30 minutes every day is ideal for optimal health. Does walking count as exercise? Yes, walking 10,000 steps or for 30 minutes can be considered a simple form of exercise that helps you stay active and healthy. What’s the 7 minute workout? It is a high-intensity workout that alternates between 30 seconds of high-intensity exercise and 10 seconds of rest.
