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Bodyweight Exercises and Workouts

Bodyweight exercises keep you fit anywhere


Updated May 16, 2014

More Bodyweight Exercises and Ideas

  • Wall Squat-Thrusts
    Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.
  • Backward Stride
    Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.
  • Jump Lunges
    Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.
  • Walking Lunge
    Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.
  • Shadow Boxing
    Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and strength work all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance.

If you are motivated and a little creative, you can get a full body workout anytime, anywhere.

**Check with your doctor before beginning any exercise program and listen to your body for signs of injury.

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