Bodyweight exercises are a recommended part of every workout, whether your goal is to build muscle mass or tone and maintain it. They are the quickest and easiest way to combine cardio and strength training in one workout. In addition, most of these exercises target multiple muscle groups, helping you burn fat faster and build muscle definition.
Which bodyweight exercises do our instructors recommend?
Push-Ups
Push-ups are among the best-known and most widely practiced exercises in the world. They effectively work the chest, back, arms and even the abs, making them one of the most effective compound bodyweight exercises.
However, the effectiveness of push-ups depends mainly on proper form. Your body should remain fully straight as you lower and raise yourself, your hands should be directly under your shoulders with your fingers pointing forward, and your heels should be together.
Push-ups come in many variations. Alongside standard push-ups, you can add variety to your workout and increase the challenge with:
- Wide-Grip Push-Up
- Close-Grip Push-Up (Diamond)
- Push-Up with Fingers Pointing Outward
- Fingertip Push-Up
- Palm Push-Up
- Knuckle Push-Up
- One-Arm Push-Up
- Incline Push-Up
- Knee Push-Up
- One-Leg Push-Up
- Cross-Leg Push-Up
- Feet-Elevated Push-Up
- Clap Push-Up
Pull-Ups
Pull-ups are another essential compound exercise that works the upper body. They engage multiple muscle groups, including the back, shoulders and arms, while also boosting the release of growth hormones.
Pull-ups help build muscle, improve definition, widen the back and increase arm strength.
To perform a standard pull-up, grip the bar with both hands shoulder-width apart, with your palms facing away from you. Brace your core and back muscles, then pull yourself up, trying to avoid swinging. The first part of the movement ends when your chin reaches the bar. Then slowly lower your body back to the starting position.
Like push-ups, pull-ups have many variations. Some of them are:
- Wide-Grip Pull-Ups
- Close-Grip Pull-Ups
- Behind-the-Neck Pull-Ups
- Biceps Chin-Ups
- Commando Pull-Up (Side Pull-Up)
- One-Arm Pull-Ups
- Mixed-Grip Pull-Ups
- Reverse Pull-Ups
- Towel Pull-Ups
Squats
Squats help build muscle in the legs and hips, burn body fat faster, and improve balance, flexibility and mobility. They are known as the “king” of all exercises, one reason being that they have been practiced since ancient times.
The main muscles worked during squats are the quadriceps, calves and glutes. However, many stabilizing muscles are also engaged, creating an anabolic environment (when the difference between protein synthesis and protein breakdown in the muscles is positive) that stimulates muscle growth.
A classic squat is performed with your feet shoulder-width apart and your arms raised parallel to the floor. Keep your back straight throughout the exercise. From the starting position, squat as low as possible while keeping your knees pointing in the same direction as your toes. Hold this position briefly, then return to the starting position.
Of course, there are also variations of the classic squat. Some of them are:
- Weighted Squat
- Jump Squat
- Single-Leg Squat
- Sumo Squat
- Bulgarian Split Squat
Lunges
Lunges also make the list of the best bodyweight exercises. They work several muscle groups and are very effective for burning calories. Lunges primarily target the thighs and glutes.
They are performed as follows:
From a standing position, step forward with one leg. Lower your back leg until its knee is almost level with the heel of your front foot. In this position, both knees should form angles of approximately 90 degrees. Keep your weight on the heel of your front foot. The second part of the movement is to return to the starting position by straightening your knees. Then repeat the exercise with the other leg. Keep your back and chest upright throughout.
Lunges also have several variations, including:
- Side lunges
- Walking lunges
- Jump lunges
- Reverse lunges
- Weighted lunges
Sit-ups
Sit-ups are one of the most commonly performed exercises for burning fat and building muscle in the abdominal area. They primarily work the rectus abdominis, but the hip flexors, obliques and quadriceps are also involved in the movement.
Standard sit-ups are performed lying down, with your legs extended or knees bent. Place your hands behind your head. Take a small breath as you lift your torso until you reach an upright position. Then exhale and slowly lower your torso back to the starting position. Repeat the movement until you reach the desired number of reps.
There are many variations of sit-ups, including:
- Horizontal sit-ups
- Decline/incline sit-ups
- Bicycle crunches
- Exercise ball sit-ups
- Sit-ups with arms and legs extended
- By range of motion – full and partial sit-ups
High knees
High knees are a very intense exercise that helps burn calories and improve endurance. They are highly effective for toning and shaping the leg muscles.
High knees mimic running in place, with your knees raised as high as possible.
Variations of high knees include:
- Single-leg jumps
- Jump rope
- Star jumps
- Lateral jumps
Plank
In recent years, the exercise has become popular in fitness circles as a quick and effective way to lose weight and build muscle. It primarily works the abdominal muscles and lower back, while also engaging the shoulders, chest, triceps, back and legs.
The starting position for a plank is lying face down on the floor. Lift your whole body, supporting yourself on your toes and on your forearms, with your elbows bent at 90 degrees. Hold this position for as long as possible. Keep your back and abdominal muscles tight throughout, and your body straight as a board.
Some plank variations include:
- High plank (with straight arms)
- Side plank
- Basic plank with only 2 points of support – 1 foot and 1 hand
- Plank with one leg raised
- Plank with side jumps
- Side-to-side rotating plank
Burpee
The burpee is a highly effective compound exercise that combines a plank, push-up, squat and jump into one. In the full version, these four positions are performed in sequence.
Burpees primarily work the arms, chest, quadriceps, glutes and abs, but other muscle groups throughout the body also support the movements. According to experts, it is one of the most effective exercises for weight loss and boosting metabolism.
More advanced fitness enthusiasts can also try some burpee variations:
- Single-arm burpee
- Double burpee (each part of the exercise is repeated twice)
- Push-up burpee
Mountain climber
The mountain climber is also a compound exercise. It works the whole body and is a great way to burn a lot of calories. It is often used to improve endurance, balance and coordination.
In terms of how it is performed, the exercise is a dynamic plank:
Start in a plank position and bring your legs toward your chest dynamically, one after the other. The exercise primarily works the obliques, hips and calves.
In addition to proper form, the effectiveness of bodyweight exercises also depends on combining them correctly and gradually increasing the number of sets and repetitions. Personal trainers can be especially helpful here, such as the trainers at Pulse Fitness &SPA, who can help you create and follow the right workout routine.