Getting Fit at Home: 50 Bodyweight Exercises You Need to Know
Transform your living room into an fitness haven with bodyweight exercises! Say goodbye to gym machines and equipment, as these workouts can boost your balance, flexibility, and strength. No matter your fitness level, there are bodyweight exercises suitable for beginners and advanced individuals alike.
What is Bodyweight Training?

Bodyweight training relies on your own bodyweight to create resistance, promoting strength (both in muscle and endurance), flexibility, and coordination. While you can use tools like resistance bands or bodyweight wands, traditional exercises like push-ups and squats are considered bodyweight workouts. You can even attempt more advanced calisthenics and plyometrics without a gym membership!

Benefits of Bodyweight Exercises

Compared to gym and cardio workouts, bodyweight exercises offer unique advantages:

- Efficiency - Get impressive results with short workouts, and combine them with other types of exercises to maximize performance.
- Fitness for All - Bodyweight training caters to all fitness levels, offering exercises suitable for beginners and more challenging options for the experienced.
- Cardio and Strength in One - Combine the benefits of cardio and weight training in one workout, with exercises like squats and lunges promoting both muscle growth and endurance.
- Fat Burning - Bodyweight workouts are incredibly efficient, as the "afterburn" effect continues for hours after your workout, making it an excellent fat burner.
- Convenience and Versatility - Perform bodyweight exercises anytime, anywhere – no gym membership or restricting equipment is required.
- Zero Excuses - Bodyweight exercises adapt to your lifestyle, allowing you to exercise whenever, wherever without any space constraints.
- Cost-Effective - Bodyweight training is entirely free, making it an excellent option for people on a budget.
- Strength and Flexibility - Bodyweight exercises gravitate towards compound workouts that focus on multiple muscle groups, leading to increased strength and flexibility.

Bodyweight Workouts vs. Gym and Cardio

Bodyweight training can stand up against other workout methods:

Bodyweight vs. Gym

Pros:

- No gym membership or expensive equipment required
- Reduced resistance with machines means less benefit to strength gains
- Adaptability to fit different skill levels, and exercises often don't involve any equipment
- Remain in shape during a pandemic or other gym closures

Cons:

- Some gym equipment can offer greater resistance in specific movements
- Trainers and gym staff may help you develop strength and technique more effectively
- Group-based workouts provide communal motivation

Bodyweight vs. Cardio

Pros:
- High-intensity exercises will push your heart rate and build muscle simultaneously
- Cardiovascular benefits with little-to-no equipment required
Cons:
- Cardio exercises that don't incorporate bodyweight (running or cycling, for example) may not provide the same resistance and muscle growth opportunities
- Regularly mix up your routine to keep your body challenged and avoid monotony
Bodyweight vs. Free Weights
Pros:
- No need for high-cost gym equipment
- Less risk of injury from dropping weights on yourself
- Easier swapping between movements, making it suitable for cardio-based workouts
Cons:
- Free weights offer more resistance than bodyweight exercises but can be more restrictive due to equipment limitations
A selection of bodyweight exercises is presented for all fitness levels, including beginners and advanced individuals. Learn how to execute the following moves and take your bodyweight training routine to new heights:
- Arm circles
- Standard push-up
- Plank
- Squat
- Lunge
- Shoulder bridge
- Burpee
- Step-up
- Inchworm
- Tuck jump
- Bear crawl
- Mountain climber
- Plyometric Push-up
- Stair climb with bicep curls
- Prone walkout
- Plank to push-up
- Wall sit
- Clock lunge
- Lunge to row
- Pistol squat
- Lunge jump
- Curtsy lunge
- Single-leg deadlift
- Squat reach and jump
- Chair Pose squat
- Quadruped leg lift
- Calf raise
- Dolphin push-up
- Contralateral limb raise
- Donkey kick
- Handstand push-up
- Judo push-up
- Reverse fly
- Superman
- Tricep dip
- Diamond push-up
- Boxer push-up
- Shoulder stabilization series (I-Y-T-W-O)
- L-sit
- Rotational push-up
- Flutter kick
- Dynamic prone plank
- Side plank
- Russian twist
- Bicycle
- Crunch
- Segmental rotation
- Single-leg abdominal press
- Double-leg abdominal press
- Sprinter sit-up
- To maintain your fitness progress, consider incorporating TRX exercises into your home bodyweight training routine as an update to your workouts.
- Alongside traditional bodyweight exercises like push-ups and squats, you can also attempt more advanced TRX moves, such as TRX rows and suspended lunges, to further challenge your strength and stability.
- As part of your weight management plan, consider integrating TRX exercises into your training routine, as they can provide effective resistance and help build muscle, which can boost your metabolism.
- If you're looking to diversify your bodyweight exercises, don't forget about the versatility of a TRX suspension trainer - it can offer a host of additional workout options to keep your fitness program engaging and fun.
- To round out your home fitness setup, consider investing in a TRX suspension trainer, as it can be a valuable addition to your existing bodyweight exercises and help you achieve even more comprehensive strength and cardio training at home.