100 Effective Bodyweight Exercises To Do At Home

No gym equipment available? No problem! While it’s great to use equipment to exercise, you can still get a great workout in just by using the weight of your body! The beauty of bodyweight exercises is that you don’t need any equipment, don’t have to be a certain place (for example, the gym), and don’t have to pay a dime for a gym membership! The only “equipment” you need is your body! So, if you are looking to improve your strength, endurance, flexibility, coordination, or balance without relying on costly equipment, I have created a list of 100 different bodyweight exercises for you! You may know some. You may like some. And you may even hate some. However, regardless of how easy or how hard an exercise may seem, all of the bodyweight exercises listed below are effective and worth trying. 

📌 SAVE THESE 100 EFFECTIVE BODYWEIGHT EXERCISES TO DO AT HOME FOR LATER!

Disclaimer: This post may contain affiliate links. If you purchase by clicking on the link, I may be compensated – at NO additional cost to you. Read the full disclosure here. My blogging dreams would not be possible without you, so thank you for your continuous support. It means the absolute world to me! XO

---

WHAT ARE BODYWEIGHT EXERCISES? 

Bodyweight exercises are simply exercises that involve using your own weight rather than using equipment (weights) to provide resistance. Examples of bodyweight exercises: Push-ups, squats, and planks.

BODYWEIGHT EXERCISES CATEGORIZED INTO GROUPS

To make things easier for you, I have categorized all 100 bodyweight exercises into 3 major groups: upper body, core and lower body exercises! However, please note that some of these exercises could fall into more than one category. For example, a plank could fall into both the upper body and core category, but because I had to choose one, I listed it in the area that I personally think planks target the most. So,  without further a due, here are the 100 bodyweight exercises that I swear by!

---

100 Bodyweight Exercises To Do At Home

---

Upper body bodyweight exercises to train your arms

PUSH UP VARIATIONS

1. Push-Ups

2. Lay Down Push-Ups

3. Side Push-Ups (left + right side)

4. Incline Push-Ups

5. Reach Back Push-Ups

EXTENDED ARMS VARIATIONS

6. Arm Circles (forward + backward)

7. Arm Pulses (up + down)

8. Arms Extended Hold

DIPS VARIATIONS

9. Tricep-Dips

10. Single Leg Tricep-Dips (left + right leg)

PLANK VARIATIONS

11. T-Rotation

12. Reverse Plank

13. Up-down Plank

14. Shoulder Tap Plank

15. Arm Raise Plank

OTHER

16. Jabs

17. Twisting Punches

18. Superman 

19. Superman Pull

RELATED POST: 10 Best Arm Bodyweight Exercises To Tone Your Arms

Bodyweight exercises to train your core (abs)

PLANK VARIATIONS

20. Plank

21. Plank: back & forth

22. Plank: rock back

23. Plank: rock forth

24. Side Plank: Leg Pull (left + right leg)

25. T-Rotating Plank

26. Side Plank: Pull (left + right side)

27. Side Plank: Reach through (left + right arm)

28. Plank Jacks 

29. Side Plank: Hold (left + right side)

30. Hip-Drop Plank

31. Hip-Raise Plank

32. Leg-Raise Plank

33. Spider Plank

34. Cross-Spider Plank

CRUNCH VARIATIONS

35. Crunch

36. Bicycle Crunch

37. Reverse Crunch

38. Cross Crunch

39. Cross Crunch Reach (left + right leg)

40. Side Crunch (left + right)

41. Roll-In

LIFTS/KICKS VARIATIONS

42. Leg Lift

43. Leg-Lift: Circles 

44. Scissor Kick

45. Leg-Lift: Criss Cross

46. Flutter Kicks

47. Toe Taps

48. Toe Tap hold

49. Jack Knife

OTHER

50. Mountain Climber

51. Russian Twists

52. U-boat

53. Heel Touch

54. Windshield Wiper

55. Burpee

RELATED POST: 10 Day Ab Workout Challenge For Killer Abs

Lower body bodyweight exercises to train your legs + booty

SQUAT VARIATIONS

56. Squat

57. Squat Hold

58. Deep Squat

59. Sumo Squat

60. Sumo Squat Hold

61. Abductor Hold

62. Squat ( Side Leg Lift)

63. Wide Side Squat

64. Side Step Squat

65. Jump Squats

66. Squat Jumping Jack

LUNGE VARIATIONS

67. Lunges

68. Lunges w/ Leg Raise (left + right)

69. Pulse Lunges (left + right)

70. Front Cross Lunges

GLUTE *FLOOR* VARIATIONS

71. Glute Flutter Kicks

72. Glute Hold

73. Frog Kicks

74. Glute Toe Taps

75. Glute Toe Taps Hold

GLUTE BRIDGE VARIATIONS

76. Glute-Bridge

77. Elevated Glute-Bridge

78. Close Glute-Bridge

79. Wide Glute-Bridge

80. Glute Bridge Hold

81. Glute Bridge Hold:  alternating legs

82. Single Leg Glute-Bridge (left + right)

83. Single Leg Glute-Bridge Hold (left + right)

“ALL-FOURS” GLUTE VARIATIONS

84. Straight-Leg Kickback (left + right leg)

85. Donkey Kicks (left + right leg)

86. Straight-Leg Pulses (left + right leg)

87. Donkey Kick Pulses (left + right leg)

88. Fire Hydrant (left + right leg)

89. Glute Rainbows (left + right leg)

90. Straight-Leg Hold (left + right leg)

91. Straight-Leg Circles (left + right leg)

OTHER 

92. Inner-Thigh Leg Lift (left + right side)

93. Outer-Leg Lift (left + right side)

94. Side-Lying Hip Abduction (left + right side)

95. Leg Swings (left + right leg)

96. Leg Circles (left + right leg)

97. Crab Walk

98. Jumping Jacks

99. Clamshell (left + right side)

100. High knees

More Posts You May Like:

• 5 At-Home Workout Videos You Have To Try.
• 10 Best Arm Bodyweight Exercises To Tone Your Arms
• 20 Day Fitness Challenge To Do At Home
• 12 Ways To Be Active Without Going To The Gym
• The Best 10 Minute Workouts To Do At Home

FINAL THOUGHTS

I hope you enjoyed this list of 100 effective bodyweight exercises! What are some of your favorite bodyweight exercises? Let me know in the comments below.

Until next time,

Gabby Abigail

Let’s Stay Connected On Social Media!

Instagram | Twitter | Pinterest | TikTok | Facebook |