I know it’s the middle of the week and you’re feeling the guilt of not being able to work out or even go for walk.
So what do you do if you don’t have access to a big fancy gym? If the kids are sick? If your car is at the mechanic?
Whatever the reason, don’t worry about the gym…I have the solution.
You don’t need any equipment to get in a great workout. I’ll show you the best bodyweight exercises that you can do anywhere. All it takes is just some room to move and comfortable sneakers.
Best Bodyweight Exercises
Bodyweight exercises create strength and flexibility. It’s especially important to keep mobile if you sit for more than eight hours a day.
If you want an efficient workout that can help you shed fat fast, then these exercises are made for you. In just minutes you can work out, without any excuses, and little to no chance of exercise-related injuries.
Simply choose 1 to 2 exercises from each group (lower body, upper body, core, and cardio). Do each exercise for 30 to 45 seconds and then rest 15 seconds between each exercise. Repeat the whole sequence 2 to 3 times.
That’s four exercises, for 45 seconds each, repeated twice. In about 7 minutes you will have a complete workout done.
27 Bodyweight Exercises – You Can Do Anytime & Anywhere
Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Start the movement by bringing the hips as you begin to bend your knees, like sitting in a chair. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. Keeping your weight in your heels return back up to standing, driving through heels.
2. Wall Sit
Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keeping your shoulders, upper back and back of your head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for 30 to 60 seconds
3. Front Lunge
Start with your feet about hip distance apart. Place hands on hip for more balance. Step your right foot forward. Keeping your shoulders over your hips. You should be on the ball of your left foot. Start to bend both knees to a 90 degree angle. Stand back up and step your right foot back to meet the left. Switch sides and repeat.
4. Reverse Lunge
Standing with feet hip distance apart. Place hands on hip for more balance. Step your right foot back, keeping your left foot on the floor. Start to bend both knees as you are lowering down to the floor, you should be on the ball of your right foot. Stand back up and return your right foot to meet the left. Switch sides.
5. Side Lunge
Start with your feet hip distance apart. Slightly turn your toes out, so your heels are closer together. Keeping hands on your hips, standing up tall. Step your right foot laterally bending into your right knee while keeping the left leg straight. Sending your hips back, pause for moment and return to your starting position.
6. Calf Raises
Standing nice and tall, feet under your hips, raise up on to the balls of your feet. Keeping your core engaged, holding up on the toes for a moment than return your heels back to the floor.
Lie on your back. Bend your knees, plant your feet flat on the floor, and make sure the knees are hips-distance apart. As you push your pelvis up and forward, your knees should be directly over your heels. Lift your hips up toward the ceiling, hold for 3 to 5 seconds and slowly release back down to the floor.
8. Donkey Kicks
Begin on all fours. Wrists should be aligned with your shoulders and knee under your hip. Flexing through the right foot, lift your right knee off the ground, pressing your heel towards the ceiling. Repeat 15-20 times on each side.
9. Push Ups
Starting in a plank position. Hands and feet on the floor. Start to bend your elbows, lowering your body towards the floor, and press back up to plank position. For a modification start with your knees on the floor or use the wall.
10. Arm Circles
Stand up tall. Bring your arms up and out to the side. Your arms should be at shoulder height. Keeping your belly pulled in so you don’t sway back and forth. Start to circle your arms forward or backwards.
11. Plank with Shoulder Taps
Come into a full plank or modified plank position. Keeping your core tight, raise your right hand off the floor and tap your left shoulder. Bring your right hand back to the floor. Alternate right and left arms.
12. Triceps Dips
Start by sitting a chair or bench that is sturdy enough to hold your bodyweight. Place hands on the bench right alongside your hips with your palms down and fingers facing forward. Legs extended out in front with a slight bend in the knees. Start to scoot your butt just off the front of the bench. Slowly start to lower your body as you bend your elbows. Push yourself back up and then lower back down.
Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping arms and legs straight (but not locked), simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Gently release back down to start and repeat. Pretend you’re saving your world.
14. Pilates Swimmer
Lie face down flat on your stomach with your arms up over your head.
Pull your abs in tight. Raise your legs and upper body up off the ground (only your thighs and abs should be touching the ground). Move your right arm and left leg together and then move your left arm and right leg together.
Core / Abdominals
Lie face down. Rest on your forearms, palms flat on the floor; tuck your toes. Push up off the floor, rising up onto your toes, elbows, and forearms so your back is in a straight line from head to heels. Hold for 30 sec, working up to one minute.
16. Russian Twist
Start by sitting on the floor, knees bent and feet flat on the floor. Start to lean back until your feel your core fully engaged. Interlace your hands in front of chest, keeping your back straight and shoulders down. Slowly twist/rotate to the right as far as you can, trying to tap elbow to the floor. Return to center and twist to the left.
17. Pilates Roll Up
Start by laying down onto your back with your legs fully extended. Extend your arms overhead so your fingers are reaching toward the wall behind you. Start to bring your arms up over head.
As your arms pass your ears, tuck your chin towards your chest, and start to peel up off the floor, reaching your hands to your feet. Keeping your spine rounded and abdominals pulled in tight. Start to return back to the floor, slowly lowering one vertebrae at a time.
Start by lying on the floor with your knees bent and feet flat on the floor. Bring your hands behind your head, elbows out wide. Try not to interlace your fingers. Tuck your chin in slightly. Start to lift your head, neck and shoulders up off the floor, slowly lower back down to the floor and repeat.
Start by lying on the floor with knees bent and feet flat on the floor. Bring your hands behind your head without interlacing your fingers. Bring your feet off the floor, ankles should be aligned with your knees. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.
20. Side Plank
Start in full plank position. Lift your right arm off the floor, starting to rotate your body so you are balancing on the left side. Right arm should be reaching toward the ceiling, either stacking the feet on top of each other or staggering your feet. To modify, place your left knee down on the floor.
21. Mountain Climbers
Begin in a plank position. Lift your right foot off the floor, bringing your knee in towards your chest, return back to the floor. Keep alternating knees, trying to move as quickly as possible.
22. Squat Jumps
Start with feet hip distance apart. Lower yourself down to squat position. Pressing through your heels explode off the floor and jump as high as you can. Either turn to standing or crouch right back down into a squat position.
23. Lunge Switch Jumps
Start with your right foot in front, feet staggered. Bending both knees, lowering toward the floor. Explode up into the air as your switch your feet, landing with your left foot forward.
24. Tuck Jumps
Start in a standing position. Start to lower into a quarter squat, rapidly explode up, lifting your knees toward your chest. Try to jump as high as possible.
25. High Knee Walk
Start in a standing position, lift your right foot off the floor bringing your knee up to hip height as you raise your left arm. Return your right knee to the ground as your lift your left leg and right arm. Move quickly. You can advance this move by doing a high knee jog.
Who doesn’t love a burpee? Don’t make that face. Start in standing position, feet hip distance apart. Lower hands to the floor and jump your feet back to a plank position, perform a push up and then jump the feet back to your hands. Stand up and repeat.
27. Jumping Jacks
Start standing with your feet together and hands down at your sides. As you jump your feet apart, raise your arms up over head. Jump back to feet together and hands down.
Dana Kavouklis, mother of three amazing children is an NASM certified personal trainer and group fitness instructor offering in-home personal training and online training services. Dana believes that real fitness isn’t just about looking great, real fitness is about feeling your best. Becoming stronger can improve your longevity and help you live your best life every day. Dana is the creator of 10 Minute Workouts found in Vivid Living by Daily Superfood Love.