4 Effective Bodyweight Exercises

Pin It

When you’re on a budget or just don’t have room for workout equipment, bodyweight exercises can be a lifesaver. The following four exercises can help tone your physique and pack on muscle when combined with a healthy diet:

Plyo Push-up

This is just like your regular push up, but with way more exploding power. Start out in the lowered push up position, arms bent at 90 degrees and back straight. Then, with the force of an Olympic warrior, push yourself enough to jump off the ground—all in a controlled fashion. Then, come back down and repeat.

Do about 3 sets of 15 reps, and you’ll be on your way to a chest more chiseled than Mount Rushmore.

Pistol Squat

This sounds dangerous, but it really isn’t as bad as the name sounds. Stand in a ready position as if you’re about to perform a squat. Next, raise one leg up and make it parallel to the ground and then do the same with your arms.

Lower your body to a squat, keep your back arched and come back up. Do 10 of these on each leg and you’ll make even Hercules self-conscious enough to wear pants.


If you’ve ever played high school football, your coach probably made you do a hundred of these if he needed to punish you. One of the most well-rounded full body workouts, burpees can be grueling but super effective.

Get into a push up position, bring your knees to your chest, then push off the floor with your feet and jump straight up. Come back down and repeat the steps backward; you’ve just finished one repetition.

If you feel like really pushing yourself and releasing that caged up warrior, go ahead and go into a full plyo push up while you’re down there. Do as many as you can until you can no longer push yourself up and then take a break.


These are the best complement to any ab routine. After you’ve finished the crunches and done the flutter kicks, end your ab workout with these bad boys to engage your entire core.

Lying on your back with your hands behind your head, bend your knees at 90 degrees and then start moving them like you’re pedaling. As your knees come up to your chest, touch them with the opposite elbows. Do these fast and controlled, and you’ll burn right through any surface fat that you’re trying to get rid of.

With these four exercises being used regularly and with a lot of reps, you’ll be well on your way to making your ancient ancestors proud of your perfect physique. Before starting any fitness routine, make sure to get the OK from your doctor.