Bodyweight Exercises are strength-training exercises for the entire body that require very little equipment. These exercises are designed to use your own body weight against gravity as a form of resistance.
The bodyweight conditioning circuits include aerobic exercises such as cardio calisthenics, which require less strength and can be performed in a fixed duration. This is usually between 30-60 seconds. They are similar to interval training or Circuit Training.

What are Body Weight Exercises?
Exercises that utilize your own body weight as resistance. They are usually designed to target multiple muscles and help you build strength and stability. They can be done anywhere, without the need for machines or weights. Whether you are a novice or an expert, you can benefit from these exercises.
What are the benefits of strength training?
Strength training has been shown to benefit health and fitness on many levels. Strength training, according to Mayo Clinic, may:
- Build lean muscles
- Reduce Body Fat
- Even after exercising, you can burn more calories
- Increase metabolism to make weight loss easier
- Increase bone mass to improve bone health
- Increase your range of motion and flexibility
- Improve brain health and cognitive function
- Reduce the symptoms of many chronic diseases, including backache, Diabetes, and arthritis.
- Improve posture, stability, and balance
- raise energy levels
Warm up first
Warm up for 5-10 minutes before you begin your workout. You can warm up by jogging, walking fast, or doing movements that target your arms, legs, and other muscle groups.
Strengthening exercises using body weight
You can begin bodyweight exercises once your muscles have warmed up.
Bodyweight exercises don’t require any special equipment, except a mat if your floor is tough.
Use smooth, steady, and controlled movements for each of these exercises.
Best Bodyweight to Strength Train
1. Squat and overhead raise
Start by lifting your arms without weight if you are new to strength training.
This exercise works not only your glutes but also your back, shoulders, core, and triceps.
- Standing with your feet slightly more expansive and your arms parallel to your body, place your hands on your hips.
- Slowly lower your hips into a squat.
- Raise your arms and press up to stand back up.
- Return to your starting position.
- Perform 1-3 sets with 8-12 repetitions.
2. Planks
The plank is a great exercise to improve your stability and core strength. This exercise also helps to strengthen your chest, shoulders, and back muscles.
- Rest only on your forearms or toes, with your abs engaged and your buttocks clenched.
- If you find it difficult, start with 20 seconds. Start with 20 seconds if that is too difficult.
- Hold the plank for at least 1 minute as you increase your strength.
When you are ready to try a more complicated version of the plank, you can lift one leg at a while while holding the plank.

3. Walking squat
- Start in a position with your feet about as wide as your hips. Pull your abs and bend your knees as if trying to sit in a chair. Step your right foot right and into a wide-leg squat. Bring your left foot one step to the left to return to your starting squat. Continue walking sideways while doing this squat 10 times. Then, stand up and do the same on the other side.
4. Squat with a knee lift
- In a squat, begin. Lift your left leg towards your chest as you stand by pressing down on your heels. Put your foot down gently and lower yourself into the squat. Then stand up, but lift up your right leg. Repeat 10 times on each side.
5. Side lunge with a Twist
- As if trying to put your left butt on a chair, step your left foot leftward into a side squat. Press off the left foot and come back to the center. Lift the left leg up to your chest. Twist to the left and engage your core. Also, work on your balance with your right leg. Repeat this 10, then switch sides.
6. Push-ups on knees
- Place your knees under your hips. You can then walk your hands about 1 foot forward and bring your shoulders forward so they are over the wrists. Pull your navel toward your spine and bend the elbows to the side. This will lower you into a Push-up. To return to the start position, press down with the palms of your hands. Repeat this 10 times.
7. Tricep dips
- Place your hands behind you and sit on the mat with your butt. Lift your butt off the mat by turning your fingers so that they face you. Keep your knees above your ankles and lower down in a tricep dip. While working the tricep muscles (the backs of your arms), press down on the palms of your hands. Repeat this 10 times.
8. Plank to down dog
- Start on your hands, knees, and feet. Tuck the toes in and then lift yourself into a position. Keep your back flat and keep the shoulders above the wrists. Reach the heels towards the back of the space. Pull the abs and raise the butt toward the ceiling, then backward, forming an upside-down “V.” Exhale and take a deep breath as you move forward to plank. Repeat this 10 more times.
9. The Push-up
- Push-ups are the most popular bodyweight movements, and with good reason. This essential exercise works several muscles throughout the body. It is excellent for strength and stability training. Due to its range of motion, the push-up works primarily on your chest and triceps.
- The deltoids are also heavily worked because they have to support your arms. Your abdominal muscles also work hard to keep your core tight to maintain the proper alignment of your upper and lower bodies.
- The push-up works several muscle groups and can be performed anywhere without the need for any equipment. Push-ups may intimidate some people, but many progressions and regressions can modify the exercise for all fitness levels. Resting on your hands or knees or doing push-ups with an incline will reduce the strength needed for beginners because they are lifting less weight.
- You can progress to more advanced push-ups as you gain strength. As you go, you can move on to more advanced movements, such as pike push-ups and decline push-ups. You can also do handstand push-ups.
10. Mountain Climbers
- This exercise involves you mimicking the movements that you would make when climbing a mountain. They can be used as a warm-up or for a good cardio workout before a workout. You will work your legs, core muscles, triceps and shoulders. But you’ll also get to use cardio. Mountain climbing also forces your body to move differently than it usually does.
11. Pelvic Tilt
- Do one of these: Lie flat on the ground, lift your pelvis up, keeping your legs bent and feet flat. This improves your posture and strengthens your core and buttocks muscles. Remember to breathe while doing this. Avoid lifting your upper back or shoulders off the ground.
12. Burpee
- This full-body workout involves a squat before you explode with a high leap. All your significant muscles will be engaged. You’ll also work your heart and lungs. Burpees can help build muscle strength to fight against losing muscle mass as you age.
13. Bench/chair dips Targeting shoulders and arms
- Buy a piece of sturdy furniture, such as a bench or chair.
- Place your hands slightly wider than your shoulders on the edge of your seat.
- Straighten up your arms and legs.
- Reduce your body to 90 degrees at your elbows.
- Repeat the motion after a brief pause.
- Do 2 sets of 8-12 repetitions
For a more accessible version of this exercise, you can adjust your starting position to a 90-degree knee bend and plant your feet firmly to support your body weight.
14. Bicycle Crunches
- How To Do It: Lie flat on your back, with your legs bent and feet on the floor. Your butt should be at least one foot away. Your elbows should be to the side, and your neck should be straight. Place your hands behind your head. Raise your knees at a 90-degree angle so your thighs are parallel to the floor. While lifting your head off the floor, bring your right leg and left armpit towards each other while extending your left foot straight.
- After a few seconds, switch sides so that your left leg and right armpit face each other. Continue to switch back and forth between the two sides until you have completed 10-15 reps of each.

15. Bird Dog
- How To Do It: Get down on your knees and place your palms flat. Keep your back straight and place your knees directly under your hips. Lift and extend your left leg until it is parallel to your floor. Extend your right arm straight out in front until it resembles your foot.
- Return to the starting position after holding for a few seconds. Repeat this two more times, then switch sides. After each rep, switch sides.
Conclusion:
Bodyweight strength training relies on consistency and gradual overloading – increasing the intensity of exercises – ensures that improvements continue. Bodyweight exercises are adaptable to fit individual fitness goals.