Are you looking for the best exercises to maximize your body weight workouts? I have outlined the most effective movements for an optimum full-body workout. You can perform them anywhere – at home, work, outdoors, or when traveling. And they require absolutely no equipment, only your very own physique.
So let’s get to the fun stuff. I have listed the best body weight exercises and categorized them for each muscle group. This means you can easily pick your exercises according to the body part they work. For a full-body workout, choose a combination of exercises that hit each muscle group. Or you can focus on the area(s) specific to your fitness goals. (I have also noted modifications, which will be useful for beginners).
Legs
- Lunges (forward, backward, side, static)
- Squats (wide, narrow, neutral foot stance)
- Bulgarian split squat (one foot propped on a chair)
- Hip Bridges
(Most leg exercises can be modified by performing partial movements instead of full range of motion)
Back
- Wide pull-ups (modify by using a chair to alleviate some weight)
- Close-grip pull-ups (modify by using a chair to alleviate some weight)
- Superman (modify by alternating opposite arm and leg instead of lifting all extremities)
- Plank (modify by doing on knees instead of toes)
Chest
- Push-ups (wide, narrow, neutral hand stance) Modify by doing on knees instead of toes
- Elevated push-ups (feet on a chair) Modify by doing partial instead of full range of motion
- Incline push-ups (hands on a chair) Modify by doing on knees instead of toes
- Chair dips (modify by using bent knees instead of straight legs)
Shoulders
- Tricep dips (modify by using bent knees instead of straight legs)
- Hand stand push-ups against wall (modify by doing partial instead of full range of motion)
- Push-ups (modify by doing on knees instead of toes)
Biceps
- Underhand grip pull-ups (modify by using a chair to alleviate some weight)
- Reverse hand push-ups (modify by doing on butt instead of feet)
Triceps
- Tricep dips (modify by using bent knees instead of straight legs)
- Close-grip push-ups (modify by doing on knees instead of toes)
Abdominals
- Crunch (raising head and shoulders)
- Double crunch (raising head and shoulders AND legs – bent or straight)
- Oblique crunch (crunching diagonally upwards)
- Plank (straight arms or on elbows, side plank)
Cardio
- Squat jumps
- Burpees
- Mountain climbers
- Jumping jacks
(Most cardio movements can be modified by stepping instead of jumping – best for low impact)
How to Create Your Workout
The first rule is to not overcomplicate things. Long lists can become confusing and overwhelming, and while there are countless bodyweight exercises, I have noted the best movements. Most of these exercises are compound, which means they use two or more muscles at once. So you will gain more benefits from each one. And when these key exercises are combined efficiently, you can accomplish a number of powerful body weight workouts.
I would recommend designing a circuit-style workout, so choose approximately 5 exercises and perform them in sequence, and then repeat 3-5 times. Rest as required and stay hydrated. And don’t forget to warm up your muscles first (a light jog on the spot for a few minutes should suffice). And then cool down afterwards for several minutes until your heart rate is back to normal (for example, marching in place). Remember to stretch your muscles too! Not only does stretching aid flexibility, but it also pumps oxygen back into the muscles and rids them of lactic acid. This helps prevent soreness.