10 Effective Bodyweight Exercises for Anywhere Workouts | Stay Fit on the Go
Share
Are you looking for a way to keep fit without having to hit the gym? Well, you're in luck!
Today, we’re diving into 10 fantastic bodyweight exercises that you can do just about anywhere. Whether you're in your living room, at a park, or in a hotel room, these exercises are designed to keep you in top shape with zero equipment needed.
We’ll walk you through each exercise, explaining the correct form and offering modifications to suit various fitness levels. Plus, we'll give you tips on creating a killer full-body workout routine. Ready to get moving?
- Push-Ups
How to Do It: Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up to the starting position.
Modifications: For beginners, try incline push-ups by placing your hands on a raised surface like a bench. To increase difficulty, try decline push-ups with your feet elevated.
Variations: Spice things up with diamond push-ups or wide-arm push-ups to target different muscle groups.
- Squats
How to Do It: Stand with feet hip-width apart. Bend your knees and lower your hips as if sitting in a chair, then return to standing.
Modifications: Beginners can perform squats against a wall to ensure proper form. For a challenge, jump squats add a cardiovascular element.
Variations: Try sumo squats to focus more on inner thighs or one-legged squats for advanced balance and strength.
- Burpees
How to Do It: From a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank, perform a push-up, then jump up and reach overhead.
Modifications: Skip the push-up or the jump for a less intense version.
Variations: Add a tuck jump for more explosiveness or a one-legged burpee for a serious challenge.
- Plank
How to Do It: Hold your body in a straight line from head to heels, supported by your forearms and toes.
Modifications: Place your knees on the ground for a less intense version.
Variations: Try lifting one leg or arm, or moving into a side plank to engage more of your core.
- Lunges
How to Do It: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Modifications: Use a chair for balance if you're a beginner.
Variations: Backward lunges or jumping lunges increase intensity, while walking lunges add a dynamic movement to the mix.
- Tricep Dips
How to Do It: Sit on the edge of a chair or bench, hands next to hips. Slide off the edge and lower your body by bending your elbows, then press back up.
Modifications: Bend your legs to make it easier or straighten them to add difficulty.
Variations: Elevate your feet on another chair to deepen the exercise.
- Mountain Climbers
How to Do It: Start in a plank position. Rapidly draw one knee at a time towards your chest, keeping your hips down.
Modifications: Slow the pace to reduce intensity.
Variations: Twist your knees towards the opposite elbow to engage the obliques.
- Leg Raises
How to Do It: Lie on your back with hands under your buttocks. Lift your legs to a 90-degree angle, then slowly lower them without touching the floor.
Modifications: Bend your knees if keeping your legs straight is too challenging.
Variations: Perform hanging leg raises from a pull-up bar for an advanced workout.
- Superman
How to Do It: Lie face down on the floor, stretch your arms in front of you. Simultaneously raise your arms, legs, and chest off the floor, then lower them back down.
Modifications: Raise only your legs or arms if raising both is too difficult.
Variations: Pulse at the top for extra tension in your lower back and glutes.
- High Knees
How to Do It: Run in place while lifting your knees high towards your chest.
Modifications: March in place if running is too intense.
Full-Body Workout Routine
To create a balanced routine, combine these exercises into a circuit. For example:
10 push-ups
15 squats
5 burpees
30 seconds plank
10 lunges (each leg)
10 tricep dips
30 seconds mountain climbers
10 leg raises
10 superman lifts
30 seconds high knees
Perform this circuit three times, with a minute rest between each round.
Bodyweight exercises are a fantastic way to stay fit and healthy, regardless of where you are. They require no equipment, can be scaled to fit any fitness level, and can be done in a small space. Start incorporating these exercises into your routine, and you'll notice improvements in strength, endurance, and flexibility.
Don't forget to follow us on Instagram @nicoletaylorfitness for more tips, tricks, and motivational content to keep you moving!