19 Body Weight Exercises to Build Strength

Bodyweight exercises are full-body resistance-training moves to help you stay fit anywhere—at home or on the road. They require little to no equipment using your body against gravity to build lean muscles.

Bodyweight conditioning circuits incorporate aerobic exercises like cardio calisthenics that require less strength so they can be performed for a set duration, usually between 30 to 60 seconds, similar to an interval workout or circuit training.

Benefits of Bodyweight Exercises

A bodyweight workout can work the whole body to build muscle mass and improve endurance, flexibility, speed, precision, coordination, balance, and stability. The level of intensity and the number of repetitions is entirely up to you.

Research has shown that high-intensity interval bodyweight training (HIBWT) can build muscle mass, improve insulin resistance, and reduce inflammation in postmenopausal women at risk for type 2 diabetes.

Low-intensity bodyweight exercises offer benefits, too. One study on low-intensity bodyweight training for older adults showed significant improvements in physical function and muscular strength.

Strength training combined with heart-pumping cardio supports long-term health and vitality. Everyone can benefit from this type of exercise. No-equipment bodyweight exercises are an ideal way to get a strengthening workout anytime, anywhere—at home or traveling. A high-quality exercise mat can enhance yoga, Pilates, or any bodyweight exercise.

How to Use Bodyweight Exercises

Start with a light warmup for 5 to 10 minutes by walking, marching in place, or stepping side to side. The goal of the warmup is to get your blood circulating, heart pumping, and body temperature rising to prepare your muscles and joints for higher-intensity exercises.

Many bodyweight exercises can be performed on repeat for 30 seconds to 2 minutes, depending on your conditioning. The idea is to transition to the next exercise smoothly but quickly, resting between each exercise for up to a minute.

Depending on which exercises you perform, you can continue a bodyweight exercise routine as long as you like, but try to aim for 20 to 30 minutes daily. That might mean completing a couple of sets of each exercise, depending on how many exercises you choose.

When finished, cool down with at least 5 minutes of gentle stretching and simple movement. Be sure to hydrate and replenish your body with healthy fuel.

19 Bodyweight Exercises

The best part about having a library of bodyweight exercises is you can custom-tailor your workout to suit your fitness level. Some require basic at-home gym equipment like a pull-up bar or props you can easily find around the house, while others simply use your body weight.

These are some of the best bodyweight exercises for building and maintaining muscle strength and endurance and establishing an interval training routine. Depending on what you have on hand, you might even try them all. Once you've established an effective routine, you can incorporate some affordable home gym equipment to add more resistance to your bodyweight exercises.

Abdominal Crunch

Exercises that target the abdominals and strengthen the core prepare you for tougher full-body bodyweight exercises. They also help you perform the moves for longer. If you're still developing core strength, try ab exercise options or a 20-minute core workout.

To perform a basic abdominal crunch, lie on your back with your knees bent and feet flat on the floor, maintaining a neutral spine. Place your fingertips on each side of your head, just behind your ears. Curl slowly so both your shoulders lift off the floor a few inches. Hold for 2 seconds and slowly return to the starting position.

Don’t tuck your chin to your chest; keep your head up, and don't pull on your neck. Repeat the crunches for up to 2 minutes.

Reverse Crunch

For this variation on the classic crunch, lie on your back with your hands by your sides. Lift your legs in the air as you flex your hips to about 90 degrees and maintain a neutral spine. Take a deep breath in and, as you exhale, lift your hips off the floor as you imagine trying to touch the ceiling with your toes.

Your knees will come toward you slightly to flex your hips past 90 degrees, but be mindful not to move in a rocking motion. Hold a few seconds and repeat for up to 2 minutes. Rest for 1 minute.

Superman

Superman exercises target the abdominals and lower back. Lie on your stomach with your arms extended in front of you and legs stretched out behind you. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower.

Be mindful of any discomfort or pain in your lower back, as this could indicate your limbs are too far off the ground. You can also try alternating supermans by lifting and lowering the opposite arm and leg. Repeat for up to 2 minutes.

Pushup

Pushups are a time-tested strength-building exercise for the upper body and core. Start in a plank position or lower your knees if you're still building your strength.

Perform four pushups with abs in and spine neutral. On the fifth pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series—four regular pushups and one halfway down—five or more times for up to 2 minutes.

Power Plank

Get into a plank position with your hands a little wider than your shoulders and your legs parallel. Pull your abdominals in and up to engage your core and maintain a neutral spine to avoid collapsing in your shoulders or dropping your hips.

Push into your hands to prevent "banana back" as you reach through the crown of your head. Keep your gaze to the floor or a few feet out in front of you as you extend through your cervical spine (neck). Try to hold this position for as long as you can, ideally for the full 2 minutes.

Mountain Climber

Mountain climbers, also known as running planks, target the whole body. Start on your hands and knees, and get into a sprinter’s start position.

Keep your hands on the ground and push off with the balls of your feet so you alternately lift each knee to your chest (similar to running in place) for up to 2 minutes. Keep your spine neutral, not arched.

Pullup

Pullups are a simple way to build serious upper-body strength. The pullup exercise requires basic equipment such as a pullup bar hung in a doorway, or some creativity. If there's a playground in your area, there may be a bar you can hang from.

Start by hanging and allowing your arms to fully extend overhead. Exhale as you pull yourself up with your chin level to the bar. Pause at the top, then inhale as you lower. Repeat the pullup 5 times or more and then rest.

Chair Dip

For these triceps dips, you’ll simply need a sturdy chair. Sit on the edge of the chair with the palms of your hands down and gripping the edges. Slide forward just far enough that your rear clears the edge of the chair and bend your elbows to 90 degrees.

Keep your knees slightly bent as you dig your heels into the floor—going barefoot or wearing athletic shoes will work best, as socks will slip. Engage your triceps and start dipping, keeping your elbows at your sides. Repeat for 30 seconds (or up to 2 minutes) and then rest.

Wall Sit

The wall sit builds isometric strength in the lower body and core. With your back against a wall and your feet about 2 feet away from the wall, slide down until your knees are at a 90-degree angle. Hold the position as long as you can, keeping your spine glued to the wall and your hips parallel with your knees, for up to 2 minutes.

Wall Squat Thrust

Switch up your wall sit with wall squat thrusts, which can also be performed for up to 2 minutes. To do them, turn around to face the wall and keep your feet about hip-width apart a few feet from the wall. Reach your arms in front of you and press your hands into the wall for support.

Slowly lift one knee a few inches toward your chest and lower, then lift the opposite knee and lower. As you improve your fitness, increase your leg lift speed and shift your weight onto the ball of the grounded foot.

One-Leg Balance / Squat / Reach

This dynamic move will test your balance and fire up your glutes. Place an object on the floor several feet in front of you (a book, perhaps). Stand on one leg and balance for 20 to 30 seconds, then add a slight squat motion.

Slowly squat even more and reach with one arm, gently touching the object on the floor. Keep your spine as close to neutral as you can and slowly return to an upright position using your core muscles. After repeating for about a minute, perform the exercise on the other side.

Jump Squat

The jump squat, also known as a squat jump or tuck jump, is a bodyweight exercise favorite due to its explosive power that targets the core and lower body muscles.

Start with your feet shoulder-width apart and knees slightly bent. Bend your knees and lower into a squat as you engage your quads, glutes, and hamstrings. Using your lower body, push off the floor and allow your legs to extend as you jump a few inches or more to lift your feet off the floor.

On your descent, control your landing by lowering to the balls of your feet, followed by the arches and heels, and then return to a squat to repeat another jump. Continue for 30 seconds up to 2 minutes. Rest for 1 minute.

Squat Thrust

Squat thrusts are a version of burpees that work the entire body and get the heart pumping. Stand with your feet a little wider than hip-width apart and lower into a deep squat as you touch your hands to the floor.

Jump your feet out behind and land in a pushup position with your body in a straight line, then right away, jump your feet back to your starting position. Continue jumping your feet out and back in using quick yet controlled movements for up to 2 minutes, completing 1 to 3 sets.

Jumping Jack

Jumping jacks burn up to 100 calories per minute, making this classic move a great full-body combination of cardio and strength training. Because jumping jacks are a high-impact exercise, you'll want to wear proper athletic shoes to protect your joints.

To increase the level of intensity in your jumping jacks, you can try plyo-jacks. These incorporate a deep squat and then an explosive jump in the air.

Side Jump

These lateral plyometric jumps improve agility and increase power and endurance. Start standing with your feet parallel. Jump to the right several feet and bend your knees as you land in a squat. Jump back to the left, drawing your feet together, then lower into another squat.

Continue jumping from side to side. Use a small object to jump over if you like (cone, book, yoga block, etc.) and continue for up to 2 minutes.

Backward Stride

This lower-body bodyweight exercise requires some coordination but is sure to get your heart rate up. Start by standing with your feet together. Stride backward with one leg to tap the ball of the foot to the floor as you raise the arms to shoulder level.

Lower the arms to your side as you step back to your starting position. Repeat with the other leg. Pick up the pace and keep moving for up to 2 minutes.

Jump Lunge

Lunges target the hips, glutes, and thighs, and adding a jump gets the heart pumping. Start in a classic lunge position with one foot forward and one back. Bend your knees deeper, then jump up high to switch leg positions.

Use explosive but controlled movements. Repeat jump lunges for up to 2 minutes.

Walking Lunge

Walking lunges work the quads, glutes, hamstrings, calves, and core. Start at one end of the room, take a long stride forward with your right leg, and bend your knee to 90 degrees to land in a lunge. Straighten your knee to stand back up, and step forward with the other leg to land in another lunge.

Continue walking lunges until you reach the other side of the room, and then turn around. Perform walking lunges to the other side of the room and turn around again, continuing the bodyweight exercise for up to 2 minutes.

Shadow Boxing

At-home shadow boxing provides cardio and strength training and tests balance and coordination. Focus on controlled movements with air punches, and stay light on the balls of your feet with your knees slightly bent and feet in position.

Practice jabs and uppercuts and all your favorite boxing moves. Hold a water bottle or light dumbbells in each hand for added resistance training.

A Word From Verywell

If you are motivated and a little creative, you can get a great workout anytime with bodyweight exercises. If you're new to full-body exercises and have health concerns, check with your healthcare provider before beginning an exercise program, and always listen to your body for signs of pain or injury.