Best 15 Full Body Bodyweight Exercises for Beginner to Advanced Routines

Finding the right full body workout that fits your busy schedule can be challenging. With limited time and space, many people struggle to get effective workouts in at home. But bodyweight exercises provide a fantastic solution, allowing you to work your entire body without needing any special equipment. Whether you're a beginner just starting your fitness journey or an advanced athlete looking for variety, this guide will help you incorporate effective bodyweight exercises into your routine.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: None
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your body for the workout:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. High Knees - 30 seconds
4. Dynamic Lunges - 1 minute
5. Torso Twists - 1 minute

Full Body Bodyweight Exercises

1. Push-Ups (Standard and Knee)

• Reps: 10-15 reps
• 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 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Perform squats to a chair for support.

3. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body straight.
• Modification: Drop to your knees for an easier version.

4. Burpees

• Reps: 8-12 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version.

5. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold a pillow under your lower back for extra support.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and move your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

7. Tricep Dips (Using a Chair)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to make it easier.

8. Side Lunges

• Reps: 10-12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your opposite leg straight as you lunge.
• Modification: Reduce the range of motion for an easier version.

9. Supermans

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously while keeping your neck neutral.
• Modification: Lift one arm and the opposite leg at a time for an easier version.

10. Plank to Push-Up

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight as you transition between positions.
• Modification: Perform on your knees for an easier version.

11. Bicycle Crunches

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Slow down the movement for an easier version.

12. Wall Sit

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce the depth of your squat for an easier version.

13. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms to help drive your knees up.
• Modification: March in place instead of running for an easier version.

14. Reverse Crunches

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Use your lower abs to lift your hips off the ground.
• Modification: Keep your feet on the ground for an easier version.

15. Star Jumps

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Jump explosively and land softly.
• Modification: Perform jumping jacks instead for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|-------------------|------|------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | | Plank | 30-45 seconds | 3 | 30 seconds | | Burpees | 8-12 reps | 3 | 1 minute | | Glute Bridges | 15-20 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10-15 reps | 3 | 45 seconds | | Side Lunges | 10-12 reps/side | 3 | 45 seconds | | Supermans | 12-15 reps | 3 | 45 seconds | | Plank to Push-Up | 8-10 reps | 3 | 45 seconds | | Bicycle Crunches | 15-20 reps | 3 | 30 seconds | | Wall Sit | 30-60 seconds | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Reverse Crunches | 12-15 reps | 3 | 30 seconds | | Star Jumps | 10-12 reps | 3 | 1 minute |

Cool-Down (3-5 Minutes)

Finish your workout with this cool-down routine to help your muscles recover:

1. Standing Forward Bend - 1 minute
2. Child's Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Cat-Cow Stretch - 1 minute

Complete in: 25-30 minutes

Conclusion

These 15 full body bodyweight exercises provide a comprehensive workout that can be adjusted to suit any fitness level. You can easily modify these exercises to increase or decrease their difficulty, making them perfect for your home workout routine. Aim to complete this workout 3 times a week, allowing for rest days in between to maximize recovery and results.

For personalized coaching and real-time feedback on your form, consider our live 1-on-1 sessions.