20 Effective Body Weight Exercises | No Equipment Required

20 Effective Body Weight Exercises – No Equipment Required

There are many times when I hear from friends who admire my fitness lifestyle but don’t know quite where to start with theirs. People who don’t workout generally think that you need a super fancy gym membership, or a high priced personal trainer or a lofty piece of equipment in order to get fit. The easiest thing to start with is body weight exercises. It costs nothing, all it requires is a little determination and consistency.

Truth is, you don’t need a gym to have a tough workout. You can create your own routine with these manageable effective body weight exercises that will keep you fit and trim from the inside of your home.

Today I am sharing 20 Effective Body Weight Exercises to help someone out there that might want to get started with a new routine, but is not quite sure how. You can do these in your home, with no one watching, or you can do them on the gym floor. Body weight exercises are the most effective types of workouts because you are using all of your body weight as resistance. They are not the easiest but they have proven to be super effective!

According to Wikipedia:

Bodyweight exercises are strength training exercises that use the individual’s own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.

Body weight exercises have been practiced for centuries and remain a fundamental component of fitness programs around the world. They offer a myriad of benefits and are vital to any exercise regimen for various reasons:

1. Accessibility: Body weight exercises don’t require any specialized equipment, making them accessible to virtually anyone, anywhere. Whether you’re at home, in a park, or in a hotel room, you can perform a comprehensive workout with just your body.
2. Foundation Building: They lay the groundwork for all other forms of training. Before advancing to weight lifting or specialized workouts, having a base level of strength and understanding of fundamental movements like squats, push-ups, and lunges is crucial.
3. Functional Fitness: These exercises often mimic natural movements we perform in our daily lives, such as pushing, pulling, squatting, bending, and twisting. Training with body weight improves our ability to perform everyday tasks more efficiently and reduces the risk of injury.
4. Versatility: Body weight exercises can be easily modified to increase or decrease intensity. For instance, a standard push-up can be modified to a knee push-up (easier) or a decline push-up (harder), allowing individuals to tailor the exercise to their current fitness level.
5. Full-body Workouts: Many body weight exercises, like burpees or plank-to-push-ups, engage multiple muscle groups at once, ensuring a balanced workout that promotes functional strength and stability.
6. Improves Balance and Flexibility: Movements like single-leg squats or yoga poses not only build strength but also enhance balance, agility, and flexibility.
7. Cost-Effective: Since no gym membership or equipment is needed, body weight training can be a cost-effective way to maintain fitness.
8. Safety: For beginners and those returning to exercise after a hiatus or injury, body weight exercises can be safer than jumping straight into weight training. They allow individuals to focus on form and technique, reducing the risk of injuries.
9. Cardio and Strength Training Combined: Many body weight exercises can be performed in a circuit or high-intensity interval training (HIIT) format, giving both strength training and cardiovascular benefits in a single session.
10. Progression and Adaptability: As one becomes stronger and more proficient, it’s easy to progress in body weight training by adjusting the tempo, increasing repetitions, or transitioning to advanced variations of the exercises.
11. Improves Core Strength: Almost all body weight exercises require core engagement, leading to a stronger and more stable core, which is vital for overall body strength and injury prevention.
12. Mental Benefits: Mastering body weight exercises can boost self-esteem and confidence. Overcoming challenges like achieving your first pull-up or holding a plank for an extended period can provide a sense of accomplishment.

Incorporating body weight exercises into any fitness regimen ensures a well-rounded approach to training. While other equipment and modalities have their place and benefits, body weight training remains a foundational pillar that is adaptable, effective, and holistic in promoting overall physical wellness.

Check out the bodyweight video demonstrations out below!

Crunches

Mountain Climbers

Jumping Jacks

Forward Lunges

Plie Squats

Reverse Lunges

Push Ups

Side Bends

High Knees

Burpees

Plank

Toe Taps

Walking Lunges

Caterpillars

High Kicks

Superman

Bicycle Crunch

Bridges

Leg Lifts

Donkey Kicks

If you liked this post, feel free to check out these fitness posts:

• 7 Beginner Strength Training Workouts
• 10 Beginner Strength Training Arm Exercises
• At Home Yoga Routines For Beginners
• 10 Strength Training Exercises for Strong Legs

How often do you do these body weight exercises? If you are more advanced in fitness, how do you advise someone to start their routine?

Nellie

Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo, Buzzfeed, What To Expect, Mediavine, Niche Pursuits, HuffPost, BabyCenter, Mom 2.0, Mommy Nearest, Parade, Care.com, and more!

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