Bodyweight exercises can be considered as one of the best options for those who are very interested in fitness, but who do not want to go or do not have access to a gym. These exercises are considered as the simplest, most convenient and effective strength training to do anytime, anywhere and also without any equipment. If you are looking for simple bodyweight exercises to do at home or on the go, I have a great list just for you!

plyometrics

jumping cat

Set: 3 Reps: 20

Jumping jacks are considered one of the most classic exercises of all time and the perfect one for a good warm-up. This is the exercise that every person needs to include in their exercise routine. All you have to do is jump up and spread your legs to the side, while raising your arms above your head. As soon as you land, return to the starting position without delaying a second.

burpees

Set: 3 Reps: 12

Burpee is an exercise that most people hate and that’s because it works so well. So which team are you on? Do you love burpee gear or do you hate it? Decide for yourself if you are still not sure. Start with a standing position, squat down, place your hands in front of you, and kick your legs back behind you in a push-up position. Then scoot them forward to land in a squat, jump, and repeat.

full body workout

Inch worm

Set: 3 Reps: 20

To do this full-body exercise, stand tall with your legs straight. Drop your hands to the ground, keeping your legs straight. Now, slowly begin to lower the body towards the floor and then walk forward with the help of the hands until one is placed in a push-up position. Hold the position for a second or two and then begin taking small steps back using your hands to return to the starting position.

Mountain climber

Set: 3 Reps: 20

Begin by getting into a push-up position. Bring your left knee forward directly under your chest, keeping your right leg straight. Keep your core taut and your hands firmly on the ground. Bring your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

bodyweight training

Push up

Set: 3 Reps: 12

Push-ups are tough; There’s no question about it, but the truth is, no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of shoulder width apart and your legs behind you fully extended. Bend your elbows close to your body until your chest hits the ground and then quickly push back so you can return to the starting position.

Lift up

Set: 3 Reps: 12

Most people find pull-ups to be much more difficult than pull-ups due to less bicep engagement. So, head to a playground to do your pull-ups. Simply grab the bar, lift your feet off the floor by bending your knees, and pull up until your chin passes the bar. Go back down to the starting position and repeat.

Reverse crunch

Set: 3 Reps: 15

Lie on the floor with your hips bent to 90 degrees and your knees bent. The correct way to do this is to bring your knees towards your head, lifting your buttocks off the floor. Done correctly, this variation of the exercise recruits more abs and lower obliques than regular crunches.

Plank

Set: 3 Time: 30 seconds +

A table is not just a basic exercise. It is the one that makes all the muscles of the body work. To reap the benefits of this exercise, lie down with your forearms on the floor, keeping your hands together and your legs extended behind you. Get up by supporting your weight on your forearms and toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30 to 60 seconds or as long as you can.

Glute bridge

Set: 3 Reps: 15

Lie on your back with your knees bent at 90 degrees and your hands at your sides. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 Reps: 15

Stand with your hands on your hips. Take a long step forward and lower your body until the knee of the opposite leg is close to the ground, but not touching it. Hold the position for just a second and then go back up to the starting position. Now repeat all the steps with the opposite leg as well.

Calf raises

Set: 3 Reps: 15

Start in a standing position and slowly rise onto your toes. Keep your heels off the ground while keeping your legs and knees straight. Hold briefly and then lower back to standing position. To increase the difficulty level a bit, try standing on a step for a greater range of motion, or quickly jump up and down for more reps.

Follow these wonderfully effective bodyweight exercises to stay in shape no matter where you are. If you haven’t started yet, what are you waiting for? Go get started today!