10 Best Bodyweight Exercises for Full Body Workouts Anywhere

Struggling to fit a workout into your busy schedule? Gym intimidation and the hassle of equipment can be major roadblocks. The good news is you can achieve a full-body workout anywhere, anytime, with just your body weight. In this guide, we’ll explore the 10 best bodyweight exercises that require no equipment and can be done in small spaces.

Quick Stats:

• Total Time: 20-25 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workout, it's essential to prepare your body. Here’s a quick warm-up routine:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees - 1 minute
3. Leg Swings - 30 seconds each leg
4. Torso Twists - 1 minute
5. Bodyweight Squats - 1 minute (slow and controlled)

The 10 Best Bodyweight Exercises

1. Push-Ups (Standard Push-Ups)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee Push-Ups for an easier version.

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Box Squats (sit back onto a low bench or chair).

3. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and engage your core.
• Modification: Knee Plank for an easier version.

4. Lunges (Forward Lunges)

• Reps: 10 each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step-Back Lunges for an easier option.

5. Glute Bridges

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-Leg Glute Bridge for a harder version.

6. Tricep Dips (using a chair)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees for an easier version.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Maintain a strong plank position and drive your knees toward your chest.
• Modification: Slow it down for beginners.

8. Burpees

• Reps: 8-12
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step-back Burpees for a lower impact version.

9. Superman Exercise

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously, squeezing your lower back.
• Modification: Alternating Superman (lift one arm and the opposite leg).

10. Side Plank

• Duration: 20-30 seconds each side
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and lift your hips high.
• Modification: Drop your lower knee for support.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|--------------------|------|--------------------| | Push-Ups | 10-15 | 3 | 45 seconds | | Bodyweight Squats | 15-20 | 3 | 45 seconds | | Plank | 30-45 seconds | 3 | 30 seconds | | Lunges | 10 each leg | 3 | 45 seconds | | Glute Bridges | 15-20 | 3 | 45 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Burpees | 8-12 | 3 | 1 minute | | Superman Exercise | 12-15 | 3 | 45 seconds | | Side Plank | 20-30 seconds | 2 | 30 seconds |

Cool-Down (3-5 minutes)

After your workout, cool down with these stretches:

1. Standing Forward Bend - 30 seconds
2. Child’s Pose - 30 seconds
3. Figure Four Stretch - 30 seconds each leg
4. Cat-Cow Stretch - 1 minute
5. Shoulder Stretch - 30 seconds each side

Complete in: 20-25 minutes

Conclusion and Next Steps

You now have a powerful set of bodyweight exercises that can be done in any small space without equipment. Aim to incorporate this workout into your routine 3 times per week, allowing for rest days in between. For added progression, try increasing the reps or sets as you become stronger, or decrease your rest time to increase intensity.

Consider enhancing your form and technique with personalized coaching through HipTrain's live 1-on-1 sessions with certified trainers.