Bodyweight exercises can be considered as one of the best options for those who are very into fitness, but don’t want to go to or don’t have access to a gym. These exercises are considered as the simplest, most convenient and most effective strength training to do anytime, anywhere and also without any equipment. If you’re looking for simple bodyweight exercises to do at home or on the go, I’ve got a great list for you!

plyometrics

jumper

Series: 3 Repetitions: 20

Jumping jacks are considered one of the most classic exercises of all time and the perfect one for a great warm up. This is the exercise that every person needs to include in their exercise routine. All you have to do is jump up and open your legs to the side while raising your arms above your head. As soon as you land, return to the starting position without taking a second.

burping

Series: 3 Reps: 12

Burpees are an exercise that most people hate and that’s because it works so well. So which team are you on? Do you love burpee equipment or hate it? Decide for yourself if you are still not sure. Begin with a standing position, squat down, place your hands in front of you, and kick your legs back behind you into a pushup position. Then quickly bring them forward to land in a squat, jump up and repeat.

full body workout

caterpillar

Series: 3 Repetitions: 20

To do this full-body exercise, stand tall with your legs straight. Drop your hands to the floor, keeping your legs straight. Now, slowly start to lower your body towards the floor and then walk forward with the help of your hands until you get into a pushup position. Hold for a second or two, and then begin to take small steps back using your hands to return to the starting position.

Mountain climber

Series: 3 Repetitions: 20

Start by getting into a push-up position. Bring your left knee forward directly under your chest, keeping your right leg straight. Keep your core tight and your hands firmly on the ground. Take your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

bodyweight training

Push up

Series: 3 Reps: 12

Push ups are hard; There’s no question about it, but the truth is, no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of you shoulder-width apart and your legs behind you fully extended. Bend your elbows close to your body until your chest touches the floor, then quickly push up so you can return to the starting position.

Get up

Series: 3 Reps: 12

Most people find pull-ups much more difficult than pull-ups due to less biceps involvement. So, head to a playground to do your pull-ups. Simply grab the bar, lift your feet off the floor by bending your knees, and pull up until your chin clears the bar. Come back down to the starting position and repeat.

reverse crunch

Series: 3 Repetitions: 15

Lie on the floor with your hips bent to 90 degrees and your knees bent. The correct way to do it is to bring the knees towards the head, lifting the buttocks off the ground. If done correctly, this variation of the exercise recruits more abdominals and lower obliques than regular crunches.

plank

Set: 3 Time: 30 seconds+

A plank is not just a basic exercise. It is what makes all the muscles in the body work. To get the benefits of this exercise, lie down with your forearms on the floor, keeping your hands clasped and your legs extended behind you. Stand up supporting your weight on your forearms and toes. Make sure you keep your body in a straight line from head to toe. Hold this position for 30 to 60 seconds or as long as you can.

glute bridge

Series: 3 Repetitions: 15

Lie on your back with your knees bent at 90 degrees and your hands by your sides. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

static lunge

Series: 3 Repetitions: 15

Stand with your hands on your hips. Take a long step forward and lower your body until the knee of the opposite leg is close to but not touching the ground. Hold the position for just a second, and then come back up to the starting position. Now, repeat all the steps with the opposite leg as well.

calf raise toes

Series: 3 Repetitions: 15

Start with a standing position and slowly rise up onto your toes. Keep your heels off the ground while keeping your legs and knees straight. Hold briefly, then lower back down to a standing position. To increase the difficulty level a bit, try standing on a step for more range of motion, or quickly jump up and down for more reps.

Follow these wonderfully effective bodyweight exercises to stay in shape no matter where you are. If you haven’t started yet, what are you waiting for? Go start today!