Fitness ยท Bodyweight exercises

7 Ultimate Body Weight Exercises for a Full-Body Workout

Seven bodyweight exercises give you a full-body workout with no equipment: squats, push-ups, glute bridges, planks, bird dogs, step-ups and calf raises.

Do them two or three times a week, and progress by adding repetitions, sets or harder versions.

See the 7 exercises
A trainer guiding a client through a push-up in a gym
Written by Dharshini Neelakandan
Reviewed by Meena Narayanan, CPT
Published
Last updated

Note: this article is educational and is not personal medical advice. Our reviewer, Meena Narayanan, CPT, holds a personal training credential, which is not a medical credential. Talk to a doctor before you change your exercise or eating habits, especially if you have a health condition. How we review articles.

Key takeaways

  • The NHS suggests strengthening activities that work all the major muscle groups on at least 2 days a week.
  • Harvard Health suggests one or two sets of 8 to 12 repetitions of each exercise, at a challenging but manageable level.
  • Bodyweight moves like squats, wall press-ups, calf raises and step-ups are described by the NHS as simple strength and balance exercises.
  • Harvard Health says a plank held for 10 up to 30 seconds is plenty, and you can do it on your knees.
  • Harvard Health says the bird dog is done for 10 reps in total, and beginners can extend just an arm or a leg.
  • Check with your doctor first if you have a health condition, an injury or dizziness.

Does bodyweight training work?

Yes, especially for beginners. Your own body weight is a real load, and it is enough to challenge your muscles when you start. The NHS lists bodyweight moves such as sit-to-stands, mini-squats, calf raises and wall press-ups as simple strength exercises.

Strength training has many benefits. Harvard Health says it helps maintain muscle mass, speeds metabolism and reduces risk of type 2 diabetes and high blood pressure.

As you get stronger, bodyweight training can be progressed, so it can keep working for a long time. Some people add weights or bands later.

Start with our beginner home workout guide

Before you begin

  • Warm up for 5 to 10 minutes, as Harvard Health suggests.
  • Clear a space, and wear comfortable clothes and supportive shoes.
  • Move slowly and breathe out as you push or lift.
  • Stop if you feel sharp pain, dizziness or chest pain.
  • Check with your doctor first if you have a health condition.
Check with a professional before you start

This article is general education, not personal medical advice. Its reviewer, Meena Narayanan, holds a personal training credential, which is not a medical credential. Talk to your doctor before you start or change an exercise routine, especially if you have a health condition, an injury, dizziness, take medicines, are pregnant or have not exercised for a long time. Stop and get medical help for chest pain, severe breathlessness, fainting or sharp pain.

Exercise 1: Squat or sit-to-stand

The NHS describes the sit-to-stand as standing up slowly using your legs, not your arms, and the mini-squat as slowly bending your knees as far as is comfortable, keeping them facing forward and your back straight.

  • Start with a chair behind you.
  • Lower slowly, touch the chair lightly and stand up.
  • Do 5 to 12 repetitions.
  • Progress to lower chairs or a full squat when it feels easy.

Exercise 2: Push-up (wall, incline or floor)

The NHS describes the wall press-up as slowly bending your arms, keeping your elbows by your side. It suggests 3 sets of 5 to 10.

  • Start at a wall, then move to a counter or sturdy table.
  • Keep your body in a straight line.
  • Lower your chest slowly and press back.
  • Progress to a lower surface, then the floor, on your knees or toes.
A woman performing core and bodyweight floor exercises on an exercise mat
Progress push-ups by lowering the surface you push against.

Exercise 3: Glute bridge

  • Lie on your back with knees bent and feet flat.
  • Squeeze your buttocks and lift your hips until your body forms a straight line from shoulders to knees.
  • Pause, then lower slowly.
  • Do 8 to 12 repetitions.

Keep your ribs down and avoid arching your lower back. This move works the buttocks and back of the thighs.

Exercise 4: Plank

Harvard Health says to lie facedown with your forearms on the floor and legs extended, then push into your forearms to raise your body into a straight line from head to feet. Keep your hips level, gaze downward and breathe steadily.

  • Hold for 10 up to 30 seconds. Harvard Health says this is plenty.
  • Build up over time. It says two minutes is often considered the maximum.
  • Modify by resting on your knees, or by leaning against a counter at a 45-degree angle, if you have back issues.

Exercise 5: Bird dog

Harvard Health describes starting on your hands and knees, then extending your left leg behind you while reaching your right arm out in front, keeping your hips and shoulders squared. Hold, return and repeat on the other side, for 10 reps in total.

  • Beginners can start by extending just their arms or legs.
  • Avoid arching your back, looking upward or rotating your hips.
  • Use a small pillow on your back as a cue, and go slowly.

Exercise 6: Step-up

The NHS describes the step-up as using a supported step and stepping up and down slowly, up to 5 steps with each leg.

  • Use a low, stable step with something to hold.
  • Step up with one foot, bring the other up, and step down slowly.
  • Alternate legs.
  • Progress to a higher step only when it feels easy.

Exercise 7: Calf raise

The NHS describes lifting both heels off the floor slowly, as far as is comfortable, in a slow and controlled way. It suggests 5 repetitions to start.

  • Hold a wall or chair for balance.
  • Lower slowly.
  • Progress to single-leg raises, or raises without support, when they feel easy.

How to progress safely

Progress means making exercise a little harder as your body adapts. You only need to change one thing at a time. Harvard Health advises choosing a weight or resistance that is challenging but manageable, and says that if you are grunting or getting stuck in the middle of a lift, you are using too much weight.

  • More repetitions. Add one or two per set each week, up to about 12.
  • More sets. Move from one set to two, as Harvard Health suggests.
  • More load. Use a heavier weight, a resistance band or a backpack with books.
  • Slower tempo. Take three seconds to lower in each repetition.
  • Harder versions. Move from wall push-ups to incline push-ups, then floor push-ups.
  • Less rest. Shorten the breaks between moves a little.

Give each change a week or two. If a week feels too hard, go back to the earlier level. Progress is not a straight line.

Common bodyweight mistakes

  • Rushing. Slow, controlled moves work your muscles better and lower injury risk.
  • Poor alignment. Keep your knees facing forward and your back straight, as the NHS suggests for squats.
  • Holding your breath. Exhale as you push or lift, as Harvard Health advises.
  • Skipping progress. If it feels easy, make it a little harder.
  • Skipping rest days. Muscles adapt during rest.

If you are unsure about your form, ask a qualified trainer to check your technique once or twice.

If you are older or returning to exercise

You can start at any age. If you are older, have not exercised for a while or have joint problems, choose gentle versions and build up slowly.

  • Use a sturdy chair or wall for support.
  • Choose low-impact moves, such as walking, wall press-ups and sit-to-stands.
  • Add balance work, like the exercises in our guide to balance exercises at home.
  • Read strength training after 40 for more tips.
  • Check with your doctor before you start, especially if you have a health condition.

Harvard Health says most people can safely take up walking, and it is a good place to begin if you are unsure.

Track your progress

A simple record shows you how far you have come, even when the scale does not move.

  • Write down the date, the exercises and how you felt.
  • Note repetitions and sets, or how long you held a plank.
  • Rate your energy and mood from 1 to 5.
  • Notice everyday wins, such as easier stairs or lighter shopping bags.
  • Review every four weeks and choose one small change.

A calendar with ticks works just as well as an app. The point is to see the pattern.

If your goal is weight loss

Exercise supports weight loss, but food, sleep and habits matter too. The NHS suggests 150 minutes of activity a week for weight loss and health, and the NIDDK adds at least 2 days a week of strength work.

  • Combine strength work with regular walking.
  • Do not expect to lose fat from one body part. Exercise does not work that way.
  • Focus on habits you can keep, such as three sessions a week.
  • Pair exercise with balanced meals and good sleep.

Our guides on strength training for weight loss and the complete guide to weight loss show how it all fits together.

Stay motivated

  • Pick a time that suits your energy, and put it in your calendar.
  • Start with five minutes on hard days.
  • Choose exercises you enjoy.
  • Exercise with a friend, in person or online.
  • Play music or a podcast.
  • Celebrate small wins that are not food.

Habits stick when they are easy and enjoyable. If a routine feels like a chore, change it, do not quit. Our article on how to build a habit that sticks has more ideas.

Put it together: a full-body routine

  • Warm up for 5 to 10 minutes.
  • Do one set of each of the seven moves, 8 to 12 repetitions, or the time and reps given above.
  • Rest for about 1 minute between moves.
  • Repeat the circuit a second time when it feels comfortable.
  • Cool down for 5 to 10 minutes, with stretches held 10 to 30 seconds.

Do this routine two or three times a week, with a day of rest between sessions for the same muscles, as the NIDDK suggests.

Want a full plan around your workouts?

The Beginner Fitness Guide shows how to combine strength, cardio and rest across a week.

Read the Beginner Fitness Guide

Recap: the main points

  • Bodyweight moves work all the major muscle groups with no equipment.
  • The seven moves are squats, push-ups, glute bridges, planks, bird dogs, step-ups and calf raises.
  • Do one or two sets of 8 to 12 repetitions, or hold planks for 10 to 30 seconds.
  • Warm up, cool down and rest between sessions.
  • Check with your doctor if you have a health condition, and stop if something hurts.

Bodyweight exercises: frequently asked questions

Bodyweight exercises can build strength, especially for beginners, and they can be made harder by adding repetitions, sets or more challenging versions.

The NHS suggests strengthening activities on at least 2 days a week. Leave at least 1 day of rest between workouts for the same muscles, as the NIDDK suggests.

Harvard Health suggests one or two sets of 8 to 12 repetitions of each exercise at a challenging but manageable level. Beginners can start with 5, as the NHS suggests.

Harvard Health says 10 up to 30 seconds is plenty, and two minutes is often considered the maximum.

Start with wall or incline push-ups, or do them on your knees, and progress gradually.

Yes. Harvard Health says a warm-up of 5 to 10 minutes helps reduce the risk of injury.

Want a full plan? Read our Beginner Fitness Guide.

Related reading: Daily Mobility Exercises for Stiff Hips and Shoulders: A 10-Minute Routine · Mobility Exercises for Stiff Hips and Shoulders

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

Want more? Head back to the Fitness hub or read the Start Here guides.

Ready to try your first full-body circuit?

Free 7-day guide included

Do one set of each move today, then let seven small daily changes do the rest.

Get my free healthy-habits guide