8 Bodyweight Exercises You Can Do Anywhere at Any Time

Strength training builds muscle, improves heart health and prevents injury. But you’re not alone if you don’t feel like paying for an overpriced membership to a gym just to wait around for crowded machines to free up.

Lyndsey Booker, MD, a physical medicine and rehabilitation doctor and sports medicine specialist with UW Medicine, says you don’t have to join a sea of sweaty gym goers to participate in a strength training program. Enter bodyweight exercises, which you can do anywhere and modify for your fitness level or health concerns.

“You can use the resistance created by your body to reap the health benefits of strength training,” says Booker.  

Here is everything you need to know about bodyweight exercises, plus some examples demonstrated by Booker below.

What are bodyweight exercises?

Bodyweight exercises are movements that use your body’s own mass as resistance. They range from simple motions like push-ups and squats to more complex exercises like planks and lunges.

“One of the major advantages of bodyweight exercises is that you can do them anywhere,” Booker says. “This makes these exercises ideal for people who travel frequently or don’t have access to a gym.”

Small spaces, open walls, benches, beds and stairs can all become your new training area when you’re doing bodyweight exercises. Plus, you don’t have to put up with sweaty equipment and excessive grunting from the free-weight section.

Getting started with bodyweight exercises

If you’re new to bodyweight exercises, Booker suggests starting slowly and gradually increasing the intensity and frequency of your workouts. For example, squats are a great bodyweight exercise, but a full squat may be challenging for some. If that’s the case, start with quarter squats against a wall. Once that’s easy, you can progress to half squats and then try full squats.  

“It’s important to build tolerance to the movements, even if you can’t complete the full range of motion initially,” says Booker.  

She adds that consistency and staying committed are among the biggest challenges in physical activity. Try to fit in bodyweight exercises two to three times per week.

“Start with shorter, five-to-ten-minute sessions and gradually increase the length and intensity of your workouts,” she says. “Moving your body and committing to physical activity is more important than running out of the gate with full intensity right away.” 

Handling pain and soreness  

If you’re sore after bodyweight exercises, it doesn’t necessarily mean you need to stop your strength training program.  

“It’s important to remember that a little soreness is to be expected, especially if you haven’t been using those muscles regularly,” Booker says. “If the soreness decreases within two to three days, it’s generally safe to resume workouts.”

If you’re experiencing discomfort that persists or gets worse, it’s time to take a break or change things up. 

“You should listen to your body and make modifications as needed,” says Booker.

It's important to consult a physician before starting an exercise program if you have an injury or underlying medical condition.  

Enhancing bodyweight exercises on a budget

Bodyweight exercises don’t need to cost anything, but if you’re willing to spend a little bit to enhance your bodyweight exercises, Booker recommends: 

• Small dumbbells (1-2 pounds), which add more resistance to upper body exercises like bicep curls or tricep extensions.
• Resistance bands, which can also increase the intensity of bodyweight exercises. For shoulder-strengthening movements, consider tying a band around a doorknob.  

8 bodyweight exercises to try

The American College of Sports Medicine recommends that adults perform strength training exercises at least two days per week. Booker recommends alternating strength training days, especially if you’re starting a new exercise routine.  

To target all the major muscle groups, try performing 8 to 10 different exercises. Here are several examples demonstrated by Booker. 

Upper body exercises

Push-ups: 

Start in plank position with your palms flat on the floor just outside your shoulders. Keeping your back flat, lower your body until your elbows are bent at 90 degrees, then push yourself back up. If traditional push-ups aren’t an option, modify them by going to your knees or pushing off of the wall at a slight angle. Start with 3 sets of 10 repetitions. 

Tricep dips: 

Sit on the ground or use a chair or set of steps with knees straight and palms flat on the ground to the side of your hips. Keeping your feet and palms flat on the floor, step or chair, lift your hips. With hips raised, lower your body toward the ground by bending your elbows, then raise yourself back up. Start with 3 sets of 10 repetitions. You can do modified tricep dips by bending your knees. 

Lower body exercises  

Wall sits:  

With your back against the wall, slide down until you are in a sitting position. Your thighs should be parallel to the floor. Start with 3 sets of 30 seconds each.  

Forward and reverse lunges: 

Stand with feet shoulder-width apart. Put your hands on your hips and step one foot forward. Bend both knees until each is at a 90-degree angle. Repeat in reverse by stepping one foot backward. Start with 3 sets of 10 repetitions per leg 

Core exercises  

Planks:  

Position your body in the raised push-up position (body raised, toes and palms touching the floor, face down and core tight). Hold this pose for 30 seconds. To modify, put your knees on the ground or come down on your forearms rather than your palms. Start with 3 sets of 30 seconds each.

 Bicycle crunches:  

Lay flat on your back, then raise your knees to a 90-degree angle to form a “tabletop” position. Raise your head, neck and shoulders, and twist your body to bring your right elbow and left knee together. Then, bring your left elbow  and right knee together. Start with 3 sets of 12 repetitions per side.

Full Body exercises

Mountain climbers:  

From a plank position, bring your right knee toward your left elbow. Return to plank, then repeat with your left knee toward your right elbow.  

Burpees:  

From a standing position, move into a squat. Kick your legs back and move into a plank position. Do a full push-up, return to a squat and then jump up. Start with 3 sets of 30 seconds.