Bodyweight training is one of the most effective ways to build strength, improve endurance, and increase flexibility—all without any equipment. Backed by recent studies and recommended by top trainers, full bodyweight workouts can be adapted to any fitness level and performed anywhere. In fact, research published by Harvard Health confirms that regular bodyweight exercise improves cardiovascular health, builds lean muscle mass, and boosts your mood.
Understanding which exercises are the most effective—and how to perform them correctly—can maximize your results, whether you’re a beginner or experienced athlete. This guide gives you the science, step-by-step instructions, real-world progressions, and expert answers to all your questions.
Why Bodyweight Training? (Science & Expert Perspective)
Backed by Scientific Research
- Improves Overall Fitness: A 2024 Harvard study found that a 10-week bodyweight program increased aerobic capacity by 33% and enhanced muscle strength, especially when routines included progressive overload and multi-joint movements (Harvard Health).
- Accessible & Effective: Bodyweight routines can be performed anywhere and require no equipment, removing one of the biggest barriers to fitness. Studies show bodyweight training is as effective as traditional resistance training for many goals when done at sufficient intensity.
- Supports Mental Wellbeing: A 2024 study from Edith Cowan University found just 5 minutes a day of bodyweight eccentric exercise improved participants’ moods, flexibility, and even sleep quality (Woman & Home).
Why Trainers Love It
- Foundational Strength: Trainers at NASM, Peloton, and Nike consistently recommend bodyweight training as a foundation for all other exercise modalities.
- Easy to Scale: Bodyweight movements can be progressed for any level—beginners start with assisted push-ups or partial squats, while advanced athletes use one-arm push-ups or pistol squats.
- Functional & Joint-Friendly: Bodyweight moves train multiple muscle groups at once and promote better movement patterns, which helps prevent injury.
The 25 Best Bodyweight Exercises for Full Body Training
Below, you’ll find in-depth explanations, science-backed benefits, trainer tips, and easy-to-follow instructions for each move. Let’s get started!
1. Push-Ups
Main Muscles Worked: Chest, shoulders, triceps, core
Why Science & Trainers Love It:
Numerous studies indicate that push-ups—especially when done with added resistance—produce muscle activation and strength gains comparable to the bench press. EMG data shows similar activation levels, and predictive models demonstrate strong load-velocity correspondence between the two movements. Additionally, push-ups engage the core and glutes for stabilization, making them a top choice for functional upper-body and core strength.
How to Do a Proper Push-Up:
- Start in a plank with your hands slightly wider than shoulder-width.
- Keep your body straight from head to heels, core braced.
- Lower your chest until it’s about an inch from the floor, elbows at a 45-degree angle.
- Press through your palms to return to the starting position.
Variations:
- Incline Push-Up (easier, hands on a bench)
- Diamond Push-Up (targets triceps)
- Decline Push-Up (feet elevated, harder)
- Knee Push-Up (beginner-friendly)
Trainer Tip: Maintain a straight line from head to heels. Don’t let your hips sag or pike.
2. Bodyweight Squats
Main Muscles Worked: Quads, glutes, hamstrings, core
Why Science & Trainers Love It:
Squats mimic daily movement patterns and are crucial for lower body strength, bone density, and metabolic health. According to a 2024 review in the Wikipedia Squat Exercise entry and ACE Fitness, bodyweight squats improve joint function and support hormone balance.
How to Do a Bodyweight Squat:
- Stand with feet hip-width apart.
- Push hips back and bend knees, lowering your body until thighs are parallel to the ground.
- Keep your chest up, weight in your heels, and knees tracking over your toes.
- Stand up by pressing through your heels.
Variations:
- Sumo Squat (feet wider, targets inner thighs)
- Jump Squat (for power)
- Pistol Squat (single-leg, advanced)
Trainer Tip: Focus on depth and form, not speed. Go as low as your mobility allows.
3. Bulgarian Split Squats
Main Muscles Worked: Quads, glutes, hamstrings
Why Science & Trainers Love It:
This single-leg movement fixes strength imbalances and challenges stability. Trainers call it a “must-do” for athletes and rehab settings. It also boosts balance and hip mobility.
How to Do a Bulgarian Split Squat:
- Stand about two feet in front of a bench or step.
- Rest the top of one foot on the bench behind you.
- Lower your back knee toward the floor, keeping your torso upright.
- Drive up through your front heel to return to standing.
Trainer Tip: Keep your front knee aligned over your ankle, not your toes.
4. Inverted Rows or Pull-Ups
Main Muscles Worked: Back, biceps, forearms, core
Why Science & Trainers Love It:
Both exercises are essential for developing pulling strength and improving posture. Peloton and ACE Fitness note that rows are beginner-friendly and modifiable, while pull-ups build maximum upper body strength.
How to Do Inverted Rows:
- Set a sturdy bar or use a low table.
- Lie underneath, grip the bar with hands shoulder-width.
- Keep your body straight, pull your chest up to the bar.
- Lower with control.
How to Do Pull-Ups:
- Grip a pull-up bar with hands overhand and shoulder-width.
- Start from a dead hang.
- Pull your chin over the bar, lower down slowly.
Trainer Tip: If you can’t do a full pull-up, start with inverted rows, negatives, or assisted pull-ups.
5. Burpees
Main Muscles Worked: Chest, arms, legs, core, heart
Why Science & Trainers Love It:
Burpees are an intense, full-body exercise that combines cardiovascular conditioning and muscle engagement. Research shows that HIIT-style burpee workouts can match the cardiovascular benefits of sprint training while activating upper- and lower-body muscles. They also deliver high calorie burn—around 10–15 calories per minute—via a completely equipment-free move.
How to Do a Burpee:
- Stand tall, squat down, place hands on the floor.
- Jump or step feet back to a plank.
- Do a push-up (optional), jump feet back in.
- Jump explosively overhead, reaching arms up.
Beginner Option:
Step feet back instead of jumping. Skip the push-up if needed.
Trainer Tip: Keep a steady rhythm, but prioritize form over speed.
6. Planks (and Plank Variations)
Main Muscles Worked: Core, shoulders, glutes
Why Science & Trainers Love It:
Planks develop deep core stability, crucial for posture and injury prevention. Marie Claire (2024) highlights that planks engage more core muscles than traditional sit-ups.
How to Do a Plank:
- Start on elbows and toes, forearms on the ground.
- Keep your body straight from head to heels, abs tight.
- Hold as long as you can maintain perfect form.
Variations:
- Side Plank (targets obliques)
- Plank to Push-Up (shoulders, chest)
- Plank with Leg Lift (glutes, core)
Trainer Tip: Don’t let hips drop or rise—maintain a straight, rigid posture.
7. Jump Squats
Main Muscles Worked: Quads, glutes, calves, core
Why Science & Trainers Love It:
Jump squats are a powerful plyometric exercise that significantly raise heart rate, boosting cardiovascular fitness and calorie burn. They also enhance explosive lower-body power, neuromuscular coordination, and athletic performance by engaging quads, glutes, hamstrings, calves, core, and lower back.(ASFA)
How to Do a Jump Squat:
- Perform a regular squat, then jump explosively upward.
- Swing arms for momentum.
- Land softly with bent knees and go straight into the next rep.
Trainer Tip: Focus on landing softly to protect your knees.
8. Mountain Climbers
Main Muscles Worked: Shoulders, core, hips, legs
Why Science & Trainers Love It:
Mountain climbers boost cardio, core strength, and coordination in one move. Nike Training Club recommends them for warm-ups or HIIT finishers to increase core stability and heart rate.
How to Do Mountain Climbers:
- Start in a plank.
- Rapidly drive knees toward your chest, alternating legs.
- Keep your core tight and back flat.
Trainer Tip: Move fast but controlled, keeping your hips low.
9. Lunges
Main Muscles Worked: Quads, glutes, hamstrings, calves
Why Science & Trainers Love It:
Lunges enhance walking and running mechanics while boosting balance and unilateral strength. ACE explains that lunges engage key lower-body muscles and improve stability for everyday movement. Research also shows walking lunges—a lunge variation—enhance strength, agility, balance, and functional fitness in both athletes and general populations.
How to Do a Lunge:
- Stand tall, step forward with one leg.
- Lower your body until both knees form 90-degree angles.
- Push back through your front heel to return to standing.
Variations:
- Reverse Lunge (less knee stress)
- Walking Lunge (adds conditioning)
- Jumping Lunge (explosive power)
Trainer Tip: Keep torso upright and core tight—don’t lean forward.
10. Dips (Bench or Parallel Bar)
Main Muscles Worked: Triceps, chest, shoulders
Why Science & Trainers Love It:
Bodyweight dips are among the most effective exercises for triceps activation, with EMG studies showing levels of engagement comparable to triangle push-ups—and exceeding many machine-based options like rope push-downs and barbell extensions.
How to Do Bench Dips:
- Sit on a bench, hands gripping the edge.
- Extend legs forward, slide hips off the bench.
- Lower until elbows bend about 90 degrees.
- Press back up to starting position.
Trainer Tip: Keep shoulders down, not shrugged, to avoid joint strain.
11. Glute Bridges / Hip Thrusts
Main Muscles Worked: Glutes, hamstrings, core
Why Science & Trainers Love It:
Strong glutes are critical for athletic power and spinal health. A 2025 Strength & Conditioning Journal review ranked hip thrusts among the top glute activators.
How to Do a Glute Bridge:
- Lie on your back, knees bent, feet flat.
- Press through your heels to lift hips until your body forms a straight line.
- Lower with control.
Variations:
- Single-Leg Glute Bridge
- Marching Glute Bridge
- Hip Thrust (shoulders elevated on bench)
Trainer Tip: Squeeze glutes at the top, don’t overextend your back.
12. Step-Ups
Main Muscles Worked: Quads, glutes, hamstrings
Why Science & Trainers Love It:
Step-ups strengthen the same muscles as squats but emphasize balance and functional movement. Used in sports training and rehab to improve gait.
How to Do a Step-Up:
- Stand in front of a bench or sturdy box.
- Step one foot onto the surface, driving through your heel.
- Bring the other foot up, then step down with control.
Trainer Tip: Use a surface height where your thigh is parallel to the floor at the top.
13. Hollow Body Hold
Main Muscles Worked: Abs, core stabilizers, hip flexors
Why Science & Trainers Love It:
Gymnastics-based move that develops deep core tension. Essential for athletes, especially for pull-ups and handstands.
How to Do a Hollow Body Hold:
- Lie on your back, arms overhead, legs extended.
- Lift arms, shoulders, and legs off the floor, keeping lower back pressed down.
- Hold for time.
Trainer Tip: If too hard, bend knees slightly or lower arms.
14. Superman Hold
Main Muscles Worked: Lower back, glutes, hamstrings, shoulders
Why Science & Trainers Love It:
Complements planks by training the posterior chain. Helpful for posture and back injury prevention.
How to Do a Superman:
- Lie face down, arms extended overhead.
- Lift arms, chest, and legs off the floor.
- Hold briefly, then lower.
Trainer Tip: Focus on squeezing glutes and mid-back, not just arching spine.
15. Pike Push-Ups
Main Muscles Worked: Shoulders, triceps, upper chest
Why Science & Trainers Love It:
Simulates the overhead press without equipment. A favorite for building shoulder strength at home.
How to Do a Pike Push-Up:
- Start in a downward dog position, hips high.
- Bend elbows, lowering head toward floor.
- Press back up.
Trainer Tip: The steeper your body angle, the more shoulder activation.
16. Handstands (Wall-Supported)
Main Muscles Worked: Shoulders, triceps, core
Why Science & Trainers Love It:
Handstands train balance, core stability, and shoulder strength. Popular in CrossFit and gymnastics.
How to Do a Wall Handstand:
- Face a wall, kick up into a handstand with heels against wall.
- Hold as long as possible.
Trainer Tip: Keep core tight—avoid arching your lower back.
17. Side Lunges
Main Muscles Worked: Glutes, adductors, quads, core
Why Science & Trainers Love It:
Unlike forward lunges, side lunges build lateral strength and mobility. Great for athletes who cut, pivot, or sprint.
How to Do a Side Lunge:
- Stand tall, step wide to one side.
- Bend one knee, push hips back, keeping other leg straight.
- Push off bent leg to return.
Trainer Tip: Keep chest tall, don’t collapse forward.
18. Calf Raises
Main Muscles Worked: Calves (gastrocnemius, soleus)
Why Science & Trainers Love It:
Simple yet effective. Strong calves improve running speed and jumping power.
How to Do Calf Raises:
- Stand with feet hip-width apart.
- Rise up onto balls of feet, pause, then lower.
Variations:
- Single-Leg Calf Raise
- Elevated Calf Raise (on step)
Trainer Tip: Hold the top contraction for 1–2 seconds.
19. Wall Sit
Main Muscles Worked: Quads, glutes, core
Why Science & Trainers Love It:
Isometric hold builds quad endurance and mental toughness.
How to Do a Wall Sit:
- Press your back against a wall, slide down until thighs parallel.
- Hold position as long as possible.
Trainer Tip: Don’t put hands on thighs—keep core engaged.
20. Bear Crawls
Main Muscles Worked: Shoulders, core, legs
Why Science & Trainers Love It:
A primal movement that improves coordination and full-body strength. Excellent conditioning drill.
How to Do a Bear Crawl:
- Start on all fours, knees off floor.
- Crawl forward with opposite hand and foot.
- Keep back flat and core braced.
Trainer Tip: Keep steps small and controlled.
21. Crab Walks
Main Muscles Worked: Triceps, shoulders, core, glutes
Why Science & Trainers Love It:
Targets muscles often neglected while building mobility. Common in functional training.
How to Do a Crab Walk:
- Sit on floor, hands behind you, feet flat.
- Lift hips, walking backward or forward on hands and feet.
Trainer Tip: Keep hips lifted high to engage glutes.
22. Bear Plank Shoulder Taps
Main Muscles Worked: Core, shoulders, obliques
Why Science & Trainers Love It:
Combines plank stability with anti-rotation core training.
How to Do Shoulder Taps:
- Start in bear plank (hands under shoulders, knees under hips, hovering off floor).
- Tap opposite shoulder without rotating hips.
Trainer Tip: Move slowly to resist rotation.
23. Skater Jumps
Main Muscles Worked: Glutes, quads, calves, core
Why Science & Trainers Love It:
Explosive lateral exercise for athletes. Builds power and coordination.
How to Do Skater Jumps:
- Jump laterally from one leg to the other.
- Land softly, swing arms for balance.
Trainer Tip: Stay low and controlled, not just fast.
24. V-Ups
Main Muscles Worked: Abs, hip flexors
Why Science & Trainers Love It:
A dynamic core move proven more effective than crunches in EMG studies.
How to Do a V-Up:
- Lie flat, arms overhead.
- Simultaneously lift legs and arms, reaching hands toward toes.
- Lower with control.
Trainer Tip: Keep lower back pressed into floor.
25. Broad Jumps
Main Muscles Worked: Quads, glutes, hamstrings, calves
Why Science & Trainers Love It:
Power move for explosive leg drive. Used in athletic testing (e.g., NFL Combine).
How to Do a Broad Jump:
- Stand hip-width, swing arms, and jump forward explosively.
- Land softly with bent knees.
Trainer Tip: Focus on distance, not speed. Reset between reps.
How to Structure a Full-Body Bodyweight Workout
Sample Trainer-Approved Circuit:
| Exercise | Sets x Reps / Time | Focus |
|---|---|---|
| Push-Ups (variation of choice) | 3 x 12–15 | Chest, shoulders, triceps |
| Bodyweight Squats | 3 x 15–20 | Quads, glutes, hamstrings |
| Inverted Rows or Pull-Ups | 3 x 8–10 | Back, biceps, posture |
| Bulgarian Split Squats | 3 x 10 each leg | Glutes, quads, balance |
| Pike Push-Ups | 3 x 8–12 | Shoulders, triceps |
| Glute Bridges / Hip Thrusts | 3 x 12–15 | Glutes, hamstrings |
| Side Lunges | 3 x 10 each side | Glutes, inner thighs |
| Plank (variation of choice) | 3 x 45–60 sec | Core stability |
| Hollow Body Hold or V-Ups | 3 x 30–45 sec | Abs, hip flexors |
| Jump Squats | 3 x 10–12 | Explosive power |
| Skater Jumps | 3 x 8–10 each side | Lateral power & balance |
| Mountain Climbers | 3 x 30–45 sec | Core, cardio |
| Burpees | 3 x 8–12 | Full-body conditioning |
Instructions: Rest 30–60 seconds between exercises and 90 seconds between rounds. Adjust reps/sets for your fitness level.
How to Progress for Ongoing Results
- Increase Reps or Sets: Add a few more reps/sets each week.
- Change Tempo: Slow down the lowering (eccentric) phase, which science shows increases muscle growth and strength (NY Post, 2024).
- Try Harder Variations: Level up to diamond push-ups, pistol squats, or archer rows.
- Add Isometrics: Hold planks or wall sits for longer.
- Track Progress: Use a notebook or app to log reps, sets, and variations.
Sample Weekly Full-Body Bodyweight Plan
| Day | Focus / Workout | Example Exercises (from the 25) |
|---|---|---|
| Monday | Full-Body Strength Circuit | Push-Ups • Bodyweight Squats • Inverted Rows/Pull-Ups • Bulgarian Split Squats • Glute Bridges • Plank • Burpees |
| Tuesday | Core & Mobility | Plank Variations • Hollow Body Hold • Superman • Side Plank • Bird Dogs (mobility) • Wall Sit (isometric strength) |
| Wednesday | Upper Body Focus | Pike Push-Ups • Dips • Pull-Ups/Inverted Rows • Handstand Hold • Crab Walks (shoulder/triceps stability) |
| Thursday | Lower Body Strength & Power | Bodyweight Squats • Step-Ups • Bulgarian Split Squats • Side Lunges • Jump Squats • Calf Raises • Broad Jumps |
| Friday | Full-Body Circuit (conditioning emphasis) | Burpees • Mountain Climbers • Skater Jumps • Bear Crawls • Push-Ups • V-Ups |
| Saturday | Cardio/HIIT | Tabata or EMOM style: Burpees • Mountain Climbers • Jump Squats • Skater Jumps • Bear Crawls |
| Sunday | Active Recovery | Yoga Flow • Walking • Light Stretching • Mobility Drills (hip openers, shoulder circles) |
Tip: Listen to your body and adjust volume as needed!
Trainer Tips for Maximum Results
- Form First: Always prioritize good technique—quality trumps quantity.
- Consistent Routine: 10–30 minutes a day, 3–5 days a week, brings real results.
- Rest & Recovery: Schedule 1–2 rest or light days per week to allow muscle recovery.
- Fuel Right: Eat enough protein and hydrate well for best recovery and muscle growth.
- Progress Gradually: Only move to harder variations when your form is perfect.
Common Questions About Bodyweight Training
Can You Build Real Muscle With Bodyweight Exercises?
Yes. Research shows you can gain muscle and strength with bodyweight exercises if you train with enough intensity, challenge yourself with progressions, and stay consistent.
How Often Should I Do These Workouts?
Aim for 3–5 times per week, with at least one full rest or light recovery day.
Are These Exercises Safe for Beginners?
Absolutely. Start with easier variations, focus on form, and progress only when you’re ready. If unsure, consult a certified trainer.
What If I Can’t Do a Pull-Up or Full Push-Up?
No problem. Begin with inverted rows or incline push-ups. Your strength will build up quickly with regular practice.
Conclusion
Bodyweight exercises are a proven, effective, and trainer-approved way to transform your strength, flexibility, and fitness—no gym required. Start with the sample routine above, progress at your own pace, and track your results. You’ll notice better energy, muscle tone, and confidence within weeks.