Skip to Content

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.

You don't need lots of equipment to have a great workout at home. Check out these great and effective body weight exercises!

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!


Mountain Climbers

Jumping Jacks

Forward Lunges

Plie Squats

Reverse Lunges

Push Ups

Side Bends

High Knees



Toe Taps

Walking Lunges


High Kicks


Bicycle Crunch


Leg Lifts

Donkey Kicks

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

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?

Sandra D Laflamme

Wednesday 8th of November 2017

What I love the most about body weight exercises is that you can do them anywhere anytime without the need for extra equipment. Great list! Thanks Nellie!

GiGi Eats

Sunday 14th of August 2016

I AM SO bookmarking this! Some of my favorites = wall sits, planks, ass raises and squats!! I have been focusing on the booty lately!


Thursday 11th of August 2016

These are all fantastic body weight exercises. Plus, mountain climbers and knee highs are both great for getting the heart rate up. Wow, I miss working out.


Tuesday 9th of August 2016

I read this last night and really appreciated it! I generally have no clue where to start. I start and then stop again too, which can't be good. I now know what a burpee is! What a weird word.

Janine HulDie

Monday 8th of August 2016

Great list here today and you totally included many that I have also done now and in the past, too!! ;)