Bodyweight exercises aren’t boring, they’re basic. This simple, effective approach to fitness does not rely on machinery or equipment or free weights to make your body stronger. You’ll use the weight of your own body as the sole form of resistance in the workout. No time to go to the gym? No desire to commit to gym contracts? No problem. Bodyweight exercises can improve balance, strength and flexibility. There are some for every part of your body: abs, legs, chest and shoulders.

Plie Squats

Start by standing with your toes pointed outward and your feet wider than shoulder-width apart. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position. This lower-body blaster owes its name and origins to a classical ballet warmup.

Frog Jumps

Get your heart pumping for a cardiovascular benefit while you add definition to the muscles in your lower body. Starting in an athletic squat position, swing your arms back behind your hips and push off from your heels. Jump forward, land, and immediately sink back down into a squat position before jumping again. This exercise will give your lower body an element of power.

Butt Kicks

Start jogging in place from a beginning stance with your feet set hip-width apart. Bring your heels up behind you to give your butt a tap your butt. If you can’t touch your butt, get as close as you can. This exercise will give you a quick cardio boost while it stretches your quadriceps.

Jumping Jacks

Did you know that a jumping jack is a great way to increase bone density? They may not have told you in your grade school gym class. It’s one of the best plyometric exercises out there a way and a good drill to improve your quickness. This exercise is also a fantastic cardiovascular exercise.


This is famous as one of the most challenging body-weight exercises. Sitting all the way up without the help of your arms and legs is one of the most challenging bodyweight exercises you’ll find. Doing sit-ups correctly demands extra abdominal strength, so if you can’t do a standard sit-up, modify to a crunch variation.

Side Lunges

Side lunges work because they challenge your muscle fibers, tendons and ligaments in a different movement pattern. Most people exercise in only two planes: up and down or forward and back. Side lunges train you laterally. Add an extra element of challenge to this exercise by incorporating a side leg lift. You’ll feel your core kick in, too.

Double Leg Lifts

Build a stronger back and avoid injury with this lower abdominal exercise. Lie down and keep your low back pressing into the ground. Lift your legs and them as close to the floor as possible without allowing them to touch Bend your knees to make this exercise easier or keep your legs straight to make this more challenging.

See more: 20 Best Body Weight Exercises