Get Fit Without a Gym: 46 Bodyweight Exercises to Try Now
Are you tired of expensive gym memberships and bulky equipment? You’re in luck! Bodyweight exercises are a great way to get fit without breaking the bank or taking up too much space. Here are 46 exercises to help you get started.
Legs
- Plank to Push-up: Start in a plank position, then lift into a push-up position, alternating arms.
- Wall Sit: Slide your back down a wall until your thighs are parallel to the floor. Hold for 60 seconds.
- Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again.
- Lunge to Row: Start with a normal lunge, then raise your leg off the floor while lifting your arms overhead.
- Pistol Squat: Stand with your arms straight out in front of you, then raise one leg and lower your body.
- Lunge Jump: Stand with your feet together, then lunge forward with one foot and jump up, switching legs in mid-air.
- Curtsy Lunge: Step your left leg back behind your right leg, bending your knees and lowering your hips.
- Single-Leg Deadlift: Stand with your feet together, then lift one leg slightly and lower your arms and torso.
- Squat Reach and Jump: Perform a normal squat, then jump up, reaching your arms straight overhead.
- Chair Pose Squat: Stand with your feet hip-width apart, then squat until your thighs are parallel to the floor.
- Quadruped Leg Lift: Start on your hands and knees, then raise one leg straight back, stopping when your foot is at hip level.
- Calf Raise: Stand on the edge of a step or platform, then rise up onto your toes and lower back down.
Chest and Back
- Dolphin Push-up: Start in a Dolphin Pose, then lean forward, lowering your shoulders until your head is over your hands.
- Contralateral Limb Raise: Lie facedown with your arms outstretched, then lift one arm a few inches off the floor.
- Donkey Kick: Start in a push-up position, then kick both legs into the air with your knees bent.
- Handstand Push-up: Get into a handstand position against a wall, then bend your elbows at a 90-degree angle.
- Judo Push-up: From a push-up position, raise your hips, then lower the front of your body until your chin comes close to the floor.
- Reverse Fly: Stand up straight with one foot in front of the other, then bend forward slightly and extend your arms out to the sides.
- Superman: Lie facedown with your arms and legs extended, then raise your arms and legs to form a small curve in your body.
Shoulders and Arms
- Tricep Dips: Sit on the floor near a step or bench, then grab the edge and straighten your arms.
- Diamond Push-up: Get into a push-up position with diamond-shaped hands, then do push-ups!
- Boxer: Stand with your feet hip-width apart, then bend forward until your torso is almost parallel to the floor.
- Shoulder Stabilization Series (I-Y-T-W-O): Lie facedown with your arms extended overhead, then move your arms into each letter formation.
Core
- L Seat: Sit with your legs extended and your feet flexed, then lift your hips off the floor.
- Rotational Push-up: After coming back up into a starting push-up position, rotate your body to the right and extend your right hand overhead.
- Flutter Kick: Lie faceup with your arms at your sides, then lift your heels about 6 inches off the floor and make small, quick pulses.
- Dynamic Prone Plank: Starting in a standard plank position, raise your hips as high as they can go, then lower them back down.
- Side Plank: Lie faceup and roll to the side, then come up onto one foot and elbow.
- Russian Twist: Sit on the floor with your knees bent and feet together, then move your arms from side to side in a twisting motion.
- Bicycle: Lie faceup with your knees bent and your hands behind your head, then bring your knees in toward your chest.
- Crunch: Lie faceup with your knees bent and your feet flat on the floor, then lower your chin slightly and peel your head and shoulders off the floor.
Remember to always warm up before starting any exercise routine, and to listen to your body and rest when needed. Happy exercising!
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