Think you need a gym to get in shape? Think again! 

You can transform your body anywhere, anytime—no gym required. 

Bodyweight exercises offer a simple, yet powerful way to build strength, improve flexibility, and boost your endurance without the need for any equipment. 

Whether you’re at home, in the park, or on the road, these exercises provide unmatched accessibility and versatility, making it easy to stay fit no matter where life takes you.

Here are the top 20 bodyweight exercises that target every major muscle group, helping you achieve a complete full-body workout with nothing more than your own bodyweight.

Ready to get started?

Upper Body Exercises

These bodyweight movements target the chest, back, shoulders, arms, and core, helping you sculpt a powerful and balanced physique without any equipment.

1. Push-Ups

Push-ups are a classic and incredibly effective upper body exercise that targets the chest, shoulders, triceps, and core. 

How to Perform:

  • Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  • Inhale as you bend your elbows at a 45-degree angle, lowering your chest towards the floor while keeping your body rigid and core engaged.
  • When your chest hovers just above the ground, pause briefly to build tension.
  • Exhale as you press through your palms, driving your body back to the starting position while maintaining a straight line.

2. Plank Shoulder Taps

Plank shoulder taps are a dynamic variation of the standard plank, designed to enhance shoulder stability, core strength, and overall balance. 

How to Perform:

  • Start in a high plank position, with hands directly under your shoulders and body in a straight line from head to heels.
  • Engage your core to keep your hips steady, then lift your right hand to tap your left shoulder.
  • Return your right hand to the floor and repeat with your left hand tapping your right shoulder.
  • Continue alternating sides for the desired number of reps.

3. Dips

Dips are an excellent exercise for building strength in the triceps, shoulders, and chest. They can be performed using a chair, bench, or any sturdy elevated surface, making them perfect for an at-home workout.

How to Perform:

  • Sit on the edge of a chair or bench, gripping the sides with your fingers facing forward. 
  • Shift your hips off the edge, supporting yourself with your hands, and stretch your legs straight out in front.
  • Lower your body by bending your elbows until your upper arms are parallel to the floor.
  • Push through your palms to straighten your arms, returning to the starting position.

 

4. Inchworms

Inchworms are a full-body exercise that primarily targets the shoulders, core, and hamstrings while also enhancing flexibility and mobility.

How to Perform:

  • Stand tall with feet hip-width apart and arms at your sides.
  • Hinge at your hips and place your hands on the floor in front of your feet.
  • Walk your hands forward until you’re in a high plank position, with your body in a straight line from head to heels.
  • Hold the plank for a moment, then walk your hands back toward your feet, returning to the standing position.
  • Repeat for the desired number of reps.

Lower Body Exercises

Building strong and stable legs is key to overall fitness, and these lower body exercises are designed to do just that.

5. Squats

Squats are a foundational lower body exercise that targets the quads, glutes, hamstrings, and core. They not only build strength but also improve mobility and balance.

How to Perform:

  • Position your feet slightly wider than hip-width, with your toes turned out just a bit. 
  • Brace your core and maintain an upright chest as you descend by hinging at the hips and bending your knees.
  • Lower down until your thighs are parallel to the ground, ensuring your knees stay in line with your toes.
  • Push through your heels and contract your glutes at the top.

6. Lunges

Lunges are a versatile lower body exercise that targets the quads, glutes, and hamstrings, while also improving balance and coordination.

How to Perform:

  • Begin by standing upright with your feet aligned under your hips. 
  • Step forward with your right leg, lowering yourself until your right thigh is level with the floor. Your left knee should hover above the ground.
  • Ensure your right knee stays above your ankle and doesn’t extend past your toes.
  • Push through your right heel to return to the starting position, then switch legs and repeat.

7. Glute Bridges

Glute bridges focus on strengthening the glutes and lower back while also engaging the core. They are great for improving posture and enhancing lower body strength.

How to Perform:

  • Begin by lying on your back with your knees bent and feet planted on the floor, spaced hip-width apart. 
  • Tighten your core and lift your hips upward.
  • Engage your glutes at the top of the movement.
  • Lower your hips back to the starting position with control and repeat.

8. Calf Raises

Calf raises are a simple yet effective exercise for strengthening the calves and improving ankle stability, which is crucial for overall lower body strength.

How to Perform:

  • Stand with your feet hip-width apart, with your hands resting on a wall or chair for balance if needed.
  • Slowly rise onto the balls of your feet, lifting your heels as high as possible while keeping your body upright.
  • Hold the top position for a second, then lower your heels back to the ground with control.
  • Repeat for the desired number of reps, ensuring each movement is slow and controlled.

9. Plank

The plank is a fundamental full-body exercise that primarily focuses on core strength, helping to build a solid foundation for stability and posture.

How to Perform:

  • Begin in a forearm plank position, with your elbows directly beneath your shoulders and your body forming a straight line from head to heels.
  • Engage your core by pulling your belly button towards your spine, keeping your back flat and hips in line with your shoulders.
  • Hold this position for as long as you can maintain proper form, breathing steadily throughout.
  • To increase intensity, try lifting one leg or arm off the ground, maintaining balance.

10. Mountain Climbers

Mountain climbers are a dynamic exercise that targets the core, shoulders, and cardiovascular endurance, providing a full-body workout that also raises your heart rate.

How to Perform:

  • Start in a high plank position, with your hands placed directly under your shoulders and your body in a straight line.
  • Quickly draw your right knee towards your chest, keeping your core tight.
  • Switch legs, bringing your left knee towards your chest as you extend your right leg back to the starting position.
  • Continue alternating legs rapidly, as if running in place, while keeping your upper body stable.

11. Bicycle Crunches

Bicycle crunches are an effective exercise for engaging the obliques and overall core muscles, helping to build a strong, defined midsection.

How to Perform:

  • Begin by lying flat on your back with your hands gently placed behind your head. Lift your legs off the floor, bending your knees until they create a 90-degree angle.
  • Tighten your core. Twist, bringing your elbow toward your knee. Simultaneously, straighten your leg.
  • Switch sides, bringing your other elbow towards your other knee while extending your leg.
  • Continue alternating sides in a pedaling motion, keeping your core tight and your movements controlled.

12. Russian Twists

Russian twists focus on strengthening the obliques and enhancing core rotation, making them an excellent addition to any core workout routine.

How to Perform:

  • On the floor, bend your knees. Keep your feet flat and lean back slightly.
  • Place your hands together at chest level or hold a weight for extra challenge. 
  • Rotate your torso to the right, guiding your hands down toward the floor beside your hip.
  • Return to the center and then twist to the left, keeping your core engaged throughout the movement.
  • Continue alternating sides, ensuring your movements are controlled and deliberate.

Full-Body Exercises

Full-body exercises are a fantastic way to maximize your workout efficiency by engaging multiple muscle groups at once. 

These exercises not only build strength but also boost cardiovascular fitness, making them perfect for burning calories and improving overall conditioning. 

13. Burpees

Burpees are a high-intensity, full-body exercise that combines strength and cardio, making them a powerhouse move for overall fitness.

How to Perform:

  • Start standing with your feet shoulder-width apart.
  • Lower into a squat, placing your hands on the floor in front of you.
  • Jump your feet back into a plank position, keeping your body in a straight line.
  • Perform a push-up (optional for beginners), then jump your feet back towards your hands.
  • Explosively jump into the air, reaching your hands overhead as you stand up.
  • Land softly and immediately go into the next rep.

14. Jumping Jacks

Jumping jacks are a classic cardiovascular exercise that engages the entire body, boosting heart rate and enhancing coordination.

How to Perform:

  • Stand with your feet together and arms at your sides.
  • Jump your feet apart while sweeping your arms up overhead. 
  • Quickly reverse the motion, bringing your feet back together and lowering your arms to your sides.
  • Repeat at a steady pace, keeping your movements fluid and controlled.

15. High Knees

High knees are a cardio-intensive move that targets the lower body and core, improving endurance and agility.

How to Perform:

  • Stand tall with your feet hip-width apart and arms at your sides.
  • Quickly drive your right knee towards your chest, simultaneously swinging your left arm forward.
  • Switch legs, bringing your left knee up as your right arm swings forward.
  • Continue alternating legs at a fast pace, aiming to bring your knees as high as possible with each rep.
  • Keep your core engaged and maintain an upright posture throughout the exercise.

Flexibility and Mobility Exercises

Flexibility and mobility are important components of a well-rounded fitness routine. 

These exercises help improve your range of motion, reduce the risk of injury, and enhance your overall performance in other workouts. 

16. Yoga Flow (Sun Salutation)

The Sun Salutation is a sequence of yoga poses that combines strength, flexibility, and mobility, making it a perfect way to warm up your body and enhance your range of motion.

How to Perform:

  • Start in Mountain Pose, standing tall with your feet together and hands at your sides.
  • Inhale and lift your arms overhead.
  • Exhale and fold yourself forward. Bring your hands to the floor.
  • Inhale and lift your chest halfway up, then exhale and step back into a plank position.
  • Lower your body into a push-up, then inhale as you lift your chest into Upward-Facing Dog.
  • Exhale as you push back into Downward-Facing Dog, holding the position for a few breaths.
  • Inhale as you step forward to the front of the mat, lift halfway up, then exhale into a forward fold.
  • Inhale as you rise back up to standing, reaching your arms overhead, and exhale as you return to Mountain Pose.

17. Leg Swings

Leg swings are a dynamic stretch that targets the hip flexors and hamstrings, improving flexibility and preparing the lower body for activity.

How to Perform:

  • Stand next to a wall or hold onto a sturdy object for balance.
  • Swing your right leg forward and backward in a controlled manner, keeping your upper body stable.
  • Perform 10-15 swings, then switch to the left leg.
  • For a variation, swing your leg side to side, targeting the inner and outer thighs.

18. Arm Circles

Arm circles are a simple yet effective exercise to improve shoulder flexibility and warm up the upper body before more intense activities.

How to Perform:

  • Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height.
  • Begin making small circles with your arms, gradually increasing the size of the circles.
  • Perform 10-15 circles in one direction, then reverse the direction for another 10-15 circles.
  • Keep your movements controlled and your shoulders relaxed throughout the exercise.

19. Hip Circles

Hip circles focus on improving hip mobility and core stability, helping to enhance movement patterns and reduce the risk of injury.

How to Perform:

  • Stand with your feet hip-width apart and place your hands on your hips.
  • Begin making large circles with your hips, rotating clockwise for 10-15 repetitions.
  • Reverse the direction, rotating counterclockwise for another 10-15 repetitions.
  • Keep your knees slightly bent and your core engaged to maintain balance and control.

 

Balance and Stability Exercises

Balance and stability exercises are essential for building a strong foundation and preventing injuries. 

These movements challenge your coordination, improve your posture, and enhance your overall body control. 

20. Single-Leg Deadlift

The single-leg deadlift is a balance and stability exercise that targets the lower body, particularly the hamstrings, glutes, and core, while improving overall coordination.

How to Perform:

  • Stand on your right leg with your left leg slightly bent and your hands at your sides.
  • Hinge at your hips, extending your left leg straight behind you as you lower your torso towards the floor.
  • Keep your back flat and core engaged as you reach your hands towards the ground or the shin of your standing leg.
  • Slowly return to the starting position, maintaining balance on your right leg.
  • Repeat for 10-15 repetitions, then switch to the left leg.

Wrap-Up

Incorporating bodyweight exercises into your fitness routine is a powerful way to build strength, improve flexibility, and enhance overall conditioning—all without the need for a gym. 

Whether you’re looking to target specific muscle groups or achieve a full-body workout, the exercises we’ve covered offer something for everyone, regardless of your fitness level. 

Remember, consistency is key. 

Start with a few exercises that suit your goals and gradually expand your routine as you progress. 

With dedication and the right approach, you can transform your body and reach new fitness heights, no equipment required. 

So, lace up your sneakers and get moving—your best self is just a workout away!