After religiously hitting the gym for several months—I realized how much time and effort it took out of my daily life.
I needed something that would enhance my fitness level, but allow me more freedom. Body weight workouts helped me achieve this.
In this article, you’ll find a guide to bodyweight workout for beginners, strength, and building mass.
What Is Body Weight Training?
A body weight workout consists of exercises that utilize your body to deliver resistance against gravity. No equipment at all allowed, with the exception of maybe a chair. So, pull-ups, chin-ups, dips are not even counted here.
Don’t let the simplicity of this type of workout fool you. They are incredibly challenging and will test your strength, mobility, endurance, and over all fitness level.
This type of training involves movements that induce muscular contractions. They employ simple abilities like pushing, pulling, bending, and balancing to encourage lean muscle mass—and improve overall health.
Why Should you Do a Bodyweight Workout?
A body weight workout is an excellent way to get in shape if you don’t wish to or can’t join a gym. It’s convenient—you can train in your own time and anywhere—at home or even while traveling.
Not only does it provide a myriad of health benefits, but it also enhances muscle strength and endurance.
Other advantages include:
- Increased muscle mass.
- Better flexibility and balance.
- Improved posture.
- Effective weight loss method.
I’ve devised several bodyweight workout programs to help you get started—or give you an idea on what to do if you’re looking to switch up your routine.
Bodyweight Workout for Beginners
At first, you’ll perform 10 to 20 reps for each exercise—in sets of four to six. Once it starts to feel easy, that’s your cue to pump up the numbers.
Pay attention to your technique. Performing any workouts with questionable form won’t make it as effective—and can increase your risk of injury.
1
Exercise
Sets
Reps
Rest
Bodyweight Squat
4 - 6
12 - 20
1 - 2 mins
Performance:
Squatting is a compound movement that works your glutes, hamstrings, hips, calves, and back.
Place your feet about hip-width apart, pointing slightly outwards. Hold your arms out in front, look straight ahead, and your back should be in a neutral stance.
Lower your body slowly—as low as you can without lifting your heels—knees should remain in line with your feet. Hold that pose for one or two seconds.
Pressing your heels into the floor, return to the starting position. That’s one repetition.
2
Exercise
Sets
Reps
Rest
Mountain Climber
4 - 6
12 - 20
1 - 2 mins
Performance:
A great way to strengthen your core and get your heart-rate pumping.
Assume a push-up position. Draw your right knee into your chest while keeping the left leg straight. Bring it back to the starting position. Now, repeat on the other side.
Keep alternating your legs quickly, as if you were running in one spot. Make sure not to elevate your hips.
3
Exercise
Sets
Reps
Rest
Knee Push-Up
4 - 6
12 - 20
1 - 2 mins
Performance:
Push-ups strengthen your upper-body—but the standard version can be a challenge for beginners. This kneeling variation will work you up to the full exercise.
Rest your weight on your hands and knees—your hands should align with your shoulders. Lift your feet from the ground—you can also cross them if that feels more comfortable.
Keep your spine straight, your arms steady—and lower your elbows down until your chest hovers above the ground. Hold for one second before pushing up back to the starting position.
4
Exercise
Sets
Reps
Rest
Plank-Up
4 - 6
12 - 20
1 - 2 mins
Performance:
An exercise that strengthens your core—it works your abs, biceps, triceps, lower back, and glutes.
Form a straight line with your body on your hands and toes—like you would with a regular push-up.
Lower one arm until your forearm rests on the ground. Lean on that arm and bring the other arm down using the same method. Move your arms back up into the push-up position. Perform this continuously until you’ve completed the set.
5
Exercise
Sets
Reps
Rest
Standing Calf Raise
4 - 6
12 - 20
1 - 2 mins
Performance:
Stand with your feet together, pointing forward. Lean forward against a wall with both hands at shoulder width. Slowly lift your heels off the ground—keep your legs straight and head facing forward. Hold for one to two seconds before coming down.
You can also perform the exercise standing up right, but stand on something elevated—like a step. When your heels don’t have a platform to rest on, it increases the resistance.
Bodyweight Workout for Strength
Body weight training will enhance your muscle strength and overall endurance without the need for a gym membership.
1
Exercise
Sets
Reps
Rest
Standard Push-Up
4 - 6
12 - 20
1 - 2 mins
Performance:
A straight-forward movement that works your upper-body muscle groups.
Place your hands on the ground—slightly farther than shoulder-width apart. Straighten your legs behind you—keeping the rest of your weight on your toes. Make sure that your body is completely straight and engage your core.
Bend your elbows and lower your body until you’re almost touching the floor. Hold for one second before coming back up.
2
Exercise
Sets
Reps
Rest
Burpee
4 - 6
12 - 20
1 - 2 mins
Performance:
A four-step movement that works all of the major muscle groups.
Stand with your feet shoulder-width apart—keeping your back straight. Squat down until your hands touch the floor, then kick your feet back so that you’re in a push-up position.
Do a push-up and draw your legs back between your hands. Now, jump up—keeping your legs straight. That’s one rep.
3
Exercise
Sets
Reps
Rest
Jackknife Sit-Up
4 - 6
12 - 20
1 - 2 mins
Performance:
Your abs and chest will be the targeted muscles with this exercise. It also works the muscles in your upper and lower legs.
Lie flat on your back with your legs together and your arms extended over your head. Keep your core tight and raise your arms and legs towards each other, so that they meet—touch your feet with your hands.
Hold this position for one second before lowering back down in a controlled manner.
4
Exercise
Sets
Reps
Rest
Flutter Kick
4 - 6
12 - 20
1 - 2 mins
Performance:
A movement used in swimming that works the abs, hips, glutes, and leg muscles.
Lie on a flat surface facing the floor—with your legs extended straight behind you. Lift one leg, hold, and squeeze for a second, then bring it back down and alternate with the other leg.
5
Exercise
Sets
Reps
Rest
Reverse Lunge
4 - 6
12 - 20
1 - 2 mins
Performance:
This exercise strengthens your hips, thighs, and calves. It also improves balance by targeting each leg individually.
Stand with your feet hip-width apart and take a long step back with one leg—while keeping the other in place. Lower yourself so that both your knees form a 90-degree angle.
Pull yourself up with the front leg—and repeat with the other. Optional: To increase the resistance, you can hold a dumbbell in each hand.
Bodyweight Workout for Mass Gains
You might wonder how it’s possible to build muscle mass without weights. Your entire body is the weight—working against gravity can provide you with serious gains.
1
Exercise
Sets
Reps
Rest
Bench Dip
4 - 6
12 - 20
1 - 2 mins
Performance:
A medium-intensity exercise that strengthens your triceps and chest muscles by using your only bodyweight.
If you have a bench, that’s great. If not, place chair against a wall—this will be your bench.
Position your hands—grip the edge a touch wider than hip-width. The bench will be behind you. Extend your legs forward.
Lower your body until you reach a 90-degree angle in your forearm—hold for one to two seconds and lift yourself back up.
2
Exercise
Sets
Reps
Rest
Russian Twist
4 - 6
12 - 20
1 - 2 mins
Performance:
A twisting motion in the abdomen will work your abs and core.
Lie on the floor and anchor your feet under something secure. Keep your knees bent. Lift your upper-body—there should be a v-shape between your torso and thighs—and hold your arms out straight.
Twist your torso to one side—keeping your arms parallel to the floor. Hold for one to two seconds before coming back to the center, and repeat on the other side. Optional: Hold weights to increase the resistance.
3
Exercise
Sets
Reps
Rest
Tuck Jump
4 - 6
12 - 20
1 - 2 mins
Performance:
A plyometric movement—the muscles exert maximum force in a short time interval, increasing speed-strength. It targets the lower-body muscles.
Assume the same starting position as a squat. Straighten your back, lower your body, drive your arms up, and jump as high as you can.
Lift your knees towards your chest mid-jump, and bend them as you land to absorb the impact. Try to keep the reps continuous—don’t wait for longer than a second before executing the next one.
4
Exercise
Sets
Reps
Rest
Elevated Deep Lunge
4 - 6
12 - 20
1 - 2 mins
Performance:
Works the leg muscles and develops strength in your knees and hips.
Place one leg on an elevated surface—keeping your back straight. Lower your body until your other leg forms a 90-degree angle, and come back up. Complete one set of reps on each leg before alternating.
5
Exercise
Sets
Reps
Rest
Diamond Push-Up
4 - 6
12 - 20
1 - 2 mins
Performance:
The best exercise for building your triceps. A simple shift in hand position from a standard push-up changes the targeted muscles.
Assume the regular push-up position, but bring your hands together—into a diamond shape. Lower yourself, but stop just before reaching the floor. Now, push-up.
The Takeaway
You don’t need to lift weights at the gym every day to build your strength and make gains.
By doing a body weight workout, you can increase your strength and muscle mass anywhere, anytime.
Follow this workout guide to help you get started.
