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Workout For Free With 110 Super-Effective Bodyweight Exercises

- 9th October 2017
Workout For Free With 110 Super-Effective Bodyweight Exercises

Are you on the path to a fitter self but can’t invest in expensive gym classes or workout equipment? Or is it just not feasible or desirable for you to travel to a professional gym and train every day? Whatever your reasons may be, the great news is that fitness equipment and gym lessons aren’t the only way you can enhance your strength, endurance, and flexibility. Bodyweight exercises enable you to train your body without free weights or machines and they need little or no tools other than your own weight.

Bodyweight exercises use simple activities like pushing, pulling, bending, squatting, balancing, and twisting to improve a range of abilities from power and speed to coordination. They are ideal for people who don’t have easy access to equipment, want variety in their training, or cannot leave their homes. Another positive of these exercises is that they can be adapted to all fitness levels.

So check out these 110 effective bodyweight exercises:-

     #1. Shoulders & Arms:

       #1. Shoulders & Arms:

  1. Push-ups
    Work on: pectoral muscles, triceps, and anterior deltoids
    A push-up is a total-body functional exercise performed in a prone position by raising and lowering the body using one’s arms.
  2. Dolphin Push-Ups
    Work on: arms, shoulders, back, and core
    Dolphin Pushups strengthen the core muscles and also work on the upper back and shoulders.
  3. Diamond Push-Ups
    Work on: triceps, deltoids, traps, pecs
    The diamond pushup is the advanced progression of a standard pushup exercise. It puts more stress on the triceps and shoulders.
  4. Handstand Push-Ups
    Work on: triceps brachii muscles, anterior deltoids, lateral deltoids
    It is a push-up exercise where the body is in a handstand position. An ideal handstand push-up is performed free-standing.
  5. One-Arm Push-Ups
    Work on: chest, shoulders, triceps and core muscles
    A one-arm pushup is an advanced form of strength progression with the aim of lifting more weight and challenging the muscles.
  6. Incline push-ups
    Work on: triceps, biceps, pectoralis major, clavicular pectoralis major
    It is a simple bodyweight exercise that mainly improves and strengthens the pectoral muscles.
  7. Triceps Dips
    Work on: chest, triceps, front shoulders
    Dips are a compound push-up exercise with a small range of motion. It primarily strengthens the triceps.
  8. Single Leg Tricep Dips
    Work on: triceps, shoulders, chest, hamstrings, glutes
    This modified variation tones flabby arms and strengthens the upper body.
  9. Reverse Tabletop Lifts
    Work on: arms, core, shoulders, glutes
    Reverse tabletop lift is a great exercise for stretching the front of the body and strengthening the back side.
  10. Plank Ups
    Work on: Triceps, abs, core, lower back, quads
    This is a combination exercise which brings together planks and pushups.
  11. Walking Push-Ups
    Work on: chest, shoulders, middle back, and triceps
    This is a calisthenics, cardiovascular, and plyometric exercise that targets the chest and also works on other muscles.
  12. Hindu Push-Ups
    Work on: triceps, pectorals, deltoids, hamstrings, glutes
    The name and exercise originate from workouts followed by Indian wrestlers. It improves endurance, cardiovascular capacity, and stamina.
  13. X pushups
    Work on: chest, back, arms
    X Pushup is an advanced exercise for extreme exercise enthusiasts. It puts immense strain on your upper body and also works the legs.
  14. Pike walk/pushup combo
    Work on: arms, shoulders, chest
    Pike walk with pushup is a bodyweight exercise that targets the upper body and core.
  15. Decline Pushups
    Work on: chest, pecs, shoulders, back, and arms
    The decline pushes up is an advanced upper body exercise that is excellent for chest development.
  16. Air boxing
    Work on: arms, abs, and back
    Shadowboxing involves all body areas and provides a good balance between cardio and resistance training.
  17. Chin-Ups
    Work on: latissimus dorsi and biceps
    Both pull-ups and chin-ups are great for back and overall upper body conditioning. But chin-ups especially target the biceps.
  18. Bench Dips
    Work on: triceps brachii, anterior deltoid, pecs
    Bench dips can develop all three heads of the triceps if followed with strict form.
  19. Chest Dips
    Work on: arms, shoulders, chest, upper back
    Chest dips provide that hormonal boost you need to grow muscle and tone your chest.
  20. Flexed-Arm Hangs
    Work on: biceps, back, shoulder muscles.
    The Flexed Arm Hang is not complex, but it is ideal for piling muscle mass on the biceps.
  21. Pull-Ups
    Work on: arms, shoulders, scapular, abs, forearms
    A pull-up is an upper-body compound pulling exercise.
  22. Side-To-Side Pull-Ups
    Work on: back, biceps, forearms, and core
    Although tough, this advanced variation is great for keeping your arms toned.
  23. Inverted Rows
    Work on: back, biceps, traps, stabilizer muscles
    Inverted rows improve shoulder health and strengthen your grip and upper body.
  24. One-Arm Inverted Rows
    Work on: back, biceps, forearms, and shoulders
    This is a multi-joint advanced progression that allows a greater range of motion.
  25. Isometric chest squeezes
    Work on: pectoralis major, biceps, deltoids
    Isometric exercises are contractions of a particular muscle or group of muscles that can help maintain muscle strength.
  26. Shoulder stabilization series
    Work on: rotator cuff, upper back, posterior deltoids
    Shoulder stability exercises prevent shoulder injuries and enhance performance.

    #2. Lower Body:

    Lower Body:

  27. Lunges
    Work on: quadriceps, glutes, quads, hamstrings, hips
    Lunges are best for strengthening and toning the lower body. It is considered a functional move.
  28. Clock Lunges
    Work on: glutes, inner thighs, hamstrings, quadriceps
    Clock lunges can help you to sculpt your butt, hips, upper legs and lower legs.
  29. Standing Split Lunges
    Work on: quadriceps, glutes, hamstrings, calf
    This is a great compound lift exercise for beginners to include in their strength training.
  30. Lunge Jumps
    Work on: glutes, quads, hamstrings, and calves
    This cardiovascular exercise improves lower body strength and challenges dynamic stability and coordination.
  31. Reverse Lunges
    Work on: quadriceps, hamstrings, glutes, calves
    Reverse Lunges keep the body in the ideal lunge position and improve strength and endurance.
  32. Alternating Side-lunge
    Work on: glutes, quads, hamstrings and inner thighs
    This exercise improves dynamic balance and agility and increases performance and flexibility.
  33. Curtsy Lunges With Side Kick
    Work on: quads, hamstrings, thighs, glutes, hips, core
    The curtsy lunge sidekick is an exercise that engages the lower body and improves balance.
  34. Squats
    Work on: quadriceps, hamstrings, calves
    Squats are compound full-body exercises that strengthen and enhance the core and legs.
  35. Plié Squats
    Work on: thighs, hamstrings, glutes
    This exercise improves strength in the legs, glutes and calves and increases the range of motion in the hips.
  36. Side Step Squats
    Work on: quadriceps, hip adductors, glutes
    The side lunge and the side squat require stepping the foot to the side but they differ in leg position.
  37. Sumo Squats
    Work on: glutes, quadriceps, hamstrings, hip flexors, calves
    This move targets the inner thigh adductors and glutes.
  38. Pistol Squats
    Work on: lower body, abs, lower back
    This exercise greatly improves balance, leg strength, flexibility, and coordination.
  39. Lateral Leg Raises
    Work on: rectus abdominis, obliques, hip flexors
    The side leg raise mainly targets the abductor muscle group, crucial for daily activities and sports.
  40. Alternating Knee-To-Chests
    Work on: lower back, hamstrings, and glutes
    This exercise stretches and stabilizes the pelvis and low back.
  41. Step-ups
    Work on: quadriceps and gluteus maximus
    This is a unilateral leg exercise, which implies that you work on each leg independently.
  42. Calf raises
    Work on: gastrocnemius and soleus muscles
    A calf raise improves the strength of the gastrocnemius, and even the soleus if the knees are bent.
  43. Inverted hamstrings
    Work on: hamstrings, glutes, calves, core
    This dynamic flexibility exercise stretches the legs and challenges balance, core and stability.
  44. Standing Oblique Crunches
    Work on: obliques, rectus abdominis, hip flexor
    This functional standing ab exercise works on oblique muscles.
  45. Quadruped Opposite Arm and Leg Lift
    Work on: erector spinae, gluteus maximus, deltoid and trapezius
    Quadruped opposite arm and leg lifts help develop strength in your lower back and reduce the risk of injury.
  46. Single Leg Deadlifts
    Work on: butt and legs, back, core
    The single-leg deadlift improves hip strength and power.
  47. Wall Sits
    Work on: glutes, calves and quadriceps
    Primarily, wall sitting builds your isometric strength and endurance in.
  48. Side Kicks
    Work on: hips, glutes, adductors, abductors, iliopsoas, quadriceps and hamstrings
    This side-kick exercise looks like an old-school move, but this exercise targets muscles that give your butt that lifted the look.
  49. Rotating Deadlifts
    Work on: butt, hamstrings, obliques
    This movement reduces some stress off of the SI joint and focuses it in the transverse plane.
  50. Skater Hops
    Work on: Quadriceps, Adductors, Hamstrings, Calves, Glutes
    This exercise increases your leg power and gets rid of lower-body imbalances.
  51. Mountain Climbers
    Work on: glute, quadriceps, hamstrings
    They are a compound exercise that trains several joints and muscle groups simultaneously.
  52. Single-Leg Glute Bridges
    Work on: glutes, core, hip flexors, knee extensors
    The toning exercise targets abs and thighs and also aids in lifting and sculpting the butt.
  53. Hip Bridges
    Work on: hip flexors, rectus abdominus, erector spinae, hamstrings
    This chain exercise builds muscle and boosts flexibility of the abs, butt, hips, and lower back.
  54. Donkey Whips
    Work on: abductors, glutes, lower back, adductors
    Donkey whips are a strength exercise that enhances flexibility in the hip and lower back.
  55. Donkey Kick
    Work on: gluteus maximus, gluteus medius, gluteus minimus
    This is a great move that can tone, tighten and strengthen your glutes.

    #3. Core:

    #3. Core:

  56. Planks
    Work on: abdominals, back, and shoulders
    The plank helps in core conditioning, proper posture, and balance.
  57. Side Planks
    Work on: transversus abdominis, abductors, adductors, obliques
    This variation exercise greatly strengthens the core, shoulders, arms, and wrists.
  58. Elbow Planks
    Work on: forearms, abdominals, back, and shoulders
    Elbow planks are more challenging as they recruit more of your core muscles.
  59. Twisting Side Planks
    Work on: abs, obliques, shoulders, glutes, quads
    Twisting planks help to tone the waist by strengthening the core.
  60. Uneven Planks
    Work on: triceps, core, abs, back
    Uneven planks use the downward phase of a push-up with a plank to challenge your core and triceps.
  61. Plank With Lateral Arm Raises
    Work on: core, shoulders, abs, back
    The side plank lateral raise contributes to broad shoulders and works on the core.
  62. Side-Plank Crunch
    Work on: obliques, upper back, shoulders
    This core body exercise targets your core muscles and strengthens the back and shoulder.
  63. Plank Hip Dips
    Work on: abs, obliques, and lower back, waist
    This is a modified variation of the elbow plank with an additional hip rotation.
  64. Russian Twist
    Work on: rectus abdominis, obliques
    This core exercise engages muscles of the whole abdomen.
  65. Scissor Kicks
    Work on: hip flexors, transverse abdominis
    Scissor kicks improve your stability, posture, and balance.
  66. Bicycle
    Work on: glutes, hip flexors, quadriceps, calves, hamstrings
    It increases strength and endurance and sheds body fat.
  67. Bicycle Crunches
    Work on: rectus abdominis, obliques
    This builds muscle strength, mass, and a stronger core.
  68. Flutter Kicks
    Work on: abdominal muscles, lower abs, hip flexors
    Flutter kicks improve core strength, definition, endurance, and flexibility.
  69. Trunk Rotations
    Work on: Rectus abdominus, obliques, transversus abdominus
    Trunk rotations improve flexibility and relieve painful pressure in the lower back and core.
  70. V-ups
    Work on: abs, obliques, back, core
    This is a strength-based exercise that uses your body weight to challenge the core area.
  71. Crunches
    Work on: rectus abdominis
    Crunches improve your balance and posture and add definition to abdominal muscles.
  72. Reverse Crunches
    Work on: rectus abdominis, obliques, transverse abdominis
    This exercise engages the external obliques and helps achieve flat abs sooner.
  73. Ab Curls
    Work on: rectus abdominis, oblique muscles
    Ab curls train the abdominals at their natural length, instead of the length they have in the fetal position.
  74. Swan dives
    Work on: abdominal muscles, pelvis, hamstring
    Swan dive is a Pilates movement that strengthens the back and stretches out the front of your body.
  75. Superman
    Work on: back muscles, glutes, hamstring
    The Superman targets your back muscles and can alleviate back pain that is associated with weak back muscles.
  76. Leg Kick Backs
    Work on: glutes, core, hamstrings
    Leg kickbacks strengthen and tone your glutes and hamstrings.
  77. Single Leg Abdominal Press
    Work on: quadriceps, hamstrings, gluteus and calf
    This variation exercise provides a greater range of motion and more core stimulation.
  78. Double Leg Abdominal Press
    Work on: quadriceps, hamstrings, hips, glutes
    This is a mass building compound leg exercise to achieve big legs without squats.
  79. Sit-Ups
    Work on: abdominal muscles, hip flexors, legs, chest
    Sit-ups improve the overall torso health and engage a combination of muscles for more gains.
  80. Incline Sit-Up
    Work on: Rectus abdominis, obliques, iliopsoas
    This variation engages abdominal muscles more intensely than standard sit-ups as you are working against gravity.

    #4. Plyometrics:

    #4. Plyometrics:

  81. High Knee Skips
    Work on: core, hips, thighs, and feet
    This challenging and complicated exercise increases leg strength, coordination, and endurance.
  82. Lateral Bunny Hops
    Work on: butt, legs, adductors, hamstrings
    Bunny hops greatly improve the strength, mobility, and explosivity of the lower body.
  83. Gate Swings
    Work on: legs, glutes, core
    This cardio movement strengthens the heart, increases aerobic fitness and trains the legs.
  84. Jump Squats
    Work on: calves, glutes, hamstrings, core, quadriceps
    Jump squats help build and tone leg muscles while promoting an anabolic environment.
  85. Plank Jacks
    Work on: core, lower body, shoulders
    This is a great cardio exercise that burns calories, develops core strength and alleviates lower back pain.
  86. Ring Box Drill
    Work on: glutes, hamstrings, outer thighs, quads
    This calisthenics and plyometrics exercise teaches athletes fast movement, acceleration, and mobility.
  87. Tuck Jumps
    Work on: Legs, hip flexors
    This high-intensity interval movement burns more calories quickly.
  88. Bounding
    Work on: quads, calves, glutes, hamstrings, outer thighs
    Bounding improves speed, coordination and rhythm.
  89. Butt kicks
    Work on: knee flexors, glutes, abs, legs
    Butt kicks are a great cardiovascular exercise that warm up the body and burn calories.
  90. Squat Thrusters
    Work on: quads, glutes, hamstrings
    Squat thrusters build muscular endurance, strength, and conditioning in the legs.
  91. Box Jumps
    Work on: Glutes, Quadriceps, Hamstrings, Calves
    This exercise improves the reaction of fast-twitch muscles throughout your body.
  92. Quick feet
    Work on: outer thighs, quads, calves, glutes
    This cardio exercise also increases speed and agility.
  93. Burpees
    Work on: chest, quads, glutes, hamstrings, core
    The burpee is a full body strength training exercise and promotes functional fitness.
  94. Froggers
    Work on: calves, glutes, hamstrings, quads, leg
    This exercise helps in toning and reduces stiffness and leg pain.
  95. High Knees
    Work on: hip flexors, quads, glutes
    High knees improve strength and endurance of the hip flexors and quads.
  96. Dot Drills
    Work on: major leg muscles
    Dot drills improve conditioning, foot speed, quickness and agility.
  97. Jumping Rope
    Work on: hamstrings, glutes, abdominals, forearms, deltoids
    Skipping uses the abs to stabilize the body, lower body for jumping, shoulders and arms for turning the rope.
  98. Toe Taps
    Work on: quadriceps, hamstrings, calves
    This is an effective plyometric exercise that engages the hamstrings and quadriceps.
  99. Lateral Jumps
    Work on: quads, calves, glutes, hamstrings
    This advanced exercise develops power, coordination and stability.
  100. Clapping Push-Ups
    Work on: pectoralis major, deltoids, triceps
    This plyometric exercise builds explosive power in your upper body.
  101. Deficit Plyometric Push-Ups
    Work on: pectoralis, triceps, anterior shoulder
    This variation increases the range of motion, stretch on the pectorals and muscle control.

    #5. Full Body:

    #5. Full Body:

  102. Bear Crawls
    Work on: core, shoulders, arms, glutes
    Bear crawls improve mobility, stability, coordination, and strength.
  103. Inchworm
    Work on: core, shoulders, arm, chest, back
    This exercise strengthens the entire body and increases balance and stability.
  104. Stair Climb with Bicep Curl
    Work on: quadriceps, calves, biceps, arms
    This combination exercise strengthens and tones both legs and arms.
  105. Crab Walks
    Work on: Triceps, upper arm, shoulders, back, abdominal, hamstrings, upper legs
    This full-body exercise improves coordination and agility.
  106. Planche
    Work on: abdominals, arms, shoulders, back, chest
    This challenging movement increases strength, coordination and stability.
  107. Muscle-Ups
    Work on: whole upper body, Back, Chest, Shoulders, Abs, Biceps, and Triceps
    This full-body workout improves upper body power and strength.
  108. Human Flag
    Work on: delts, lats, obliques,
    This amazing move is about full body control, core and upper body strength.
  109. Frog Stands
    Work on: Shoulders, Arms, Back, Chest, Abdominals
    Frog stands to improve balance and strength skills needed for hand-balancing movements.

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Workout For Free With 110 Super-Effective Bodyweight Exercises