20 Bodyweight Exercises You Can Do Anywhere

20 Bodyweight Exercises You Can Do Anywhere

A solid list of bodyweight exercises is like an insurance policy for your fitness goals. You could find yourself miles from a gym, with no exercise equipment in sight and just 15 minutes to spare, and still get in a good workout.

Seriously — all you really need to build muscle and maintain a healthy weight is your own body, a bit of floor space, and a willingness to work. At Openfit, a number of our programs utilize bodyweight exercises to help you strengthen and tone, including Just Bring Your Body, Xtend Barre, and Bodyweight Bootcamp with Val.

The following bodyweight exercises — drawn from those programs, Openfit Live, and more — hit every major muscle group and are appropriate for beginners, more experienced athletes, and everyone in between.

No weights? No problem! Get a complete, full-body workout with Openfit’s Just Bring Your Body. Try it here today!

 

Arm and Shoulder Exercises

Work everything from triceps to delts with these arm and shoulder exercises.

1. Seated triceps dips

Try this move with Xtend Barre on Openfit. 

  • Sit on the floor with your legs together, knees bent, and soles of the feet planted on the floor. Place your hands slightly behind your butt, palms on the ground, fingers forward.
  • Extend your elbows and lift your butt off the ground. This is the starting position.
  • Keeping your shoulders back, chest lifted, and elbows tucked in toward your ribs, bend your elbows to lower your butt toward the ground. Then, extend the arms to push back up to the starting position.
  • Continue to bend and extend the elbows in a quick, pulsing motion.

2. Crab touch

Try this move with Bodyweight Bootcamp With Val on Openfit. 

  • Sit on the ground and bend your knees so the soles of your feet are planted on the ground. Your feet should be about hip-width apart.
  • Reach both hands behind your waist and press your palms against the ground with your fingers facing forward.
  • Use your glutes and core muscles to lift your hips so that you’re creating a “crab” posture with your torso and thighs. Only your palms and the soles of your feet should be touching the floor. This is the starting position.
  • Extend your right knee to lift your right leg and tap your toes with your left hand.
  • Return to the starting position and repeat on the opposite side.
  • Continue alternating sides.

3. Diamond push-up

diamond push ups -- list of bodyweight exercises

  • Assume a push-up position with wrists directly beneath your shoulders and your body straight from head to heels.
  • Move your hands together so that the tips of your thumbs and index fingers are touching (see the diamond?). This is the starting position.
  • Keeping your elbows tucked (don’t let them flare), lower your torso until your chest lightly touches the backs of your hands. (Or as far as you can go without losing proper form.)
  • Pause, and then push yourself back up to the starting position.

4. Plank up down crunch

Try this move with Bodyweight Bootcamp With Val on Openfit. 

  • Assume a push-up position, with your wrists directly beneath your shoulders and your body straight from head to heels.
  • Squeeze your glutes and brace your core by drawing your belly button toward your spine to lock your body into position.
  • Bend your elbows slightly and lower first your right forearm and then your left forearm to the ground, so you end in a forearm plank position.
  • Push back up into a high plank one arm at a time, starting with your right.
  • Lift your right foot, swing your right knee out sideways, and try to touch your right knee to your right elbow. Return to the starting position and repeat on your opposite side with your left leg.
  • Repeat the entire sequence, this time initiating each movement (lowering to forearm plank, knees to elbows) with your left side.
  • Continue alternating your starting side with each rep.

 

Chest and Back Exercises

Activate your pectoral muscles, lats, erectors and more with these chest and back moves.

5. Chin-up

chin up -- list of bodyweight exercises

  • Grab a pull-up bar with an underhand grip that’s slightly wider than shoulder-width, and hang at arm’s length (a position known as a dead hang).
  • Pull yourself upward until at least your chin clears the bar, keeping your back straight and core tight.
  • Pause, and then lower yourself back to a dead hang.

6. Burpee

Try this move with T-MINUS 30 on Openfit. 

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Push your hips back, bend your knees, and squat down, placing both palms on the floor.
  • Jump your feet back to a push-up position (arms straight, legs together, core tight, body straight from head to heels) and do a push-up.
  • Jump your feet back toward your hands, and then explode upward, jumping into the air.
  • Land softly and immediately begin your next rep.

7. Push-up

push up list of bodyweight exercises

  • Start on all fours with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Clench your glutes and brace your core.
  • Keeping your elbows tucked and head down, lower your torso until your chest is within a few inches of the floor.
  • Pause, and then push yourself back up to the starting position as quickly as possible.
  • If that’s too difficult, it can be modified by placing your hands on a sturdy elevated surface such as a step or bench.

8. Superman hold

Try this move with Just Bring Your Body on Openfit.

  • Lie face-down on the floor with your arms extended overhead and your legs extended behind you. This is the starting position.
  • Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor simultaneously, squeezing your glutes.
  • Pause, and then lower back down to the starting position.

9. Pilates swimming

Try this move with Xtend Barre on Openfit.

  • Lie face-down on the floor with your arms extended overhead and your legs extended behind you.
  • Lift your arms, chest, and legs off the floor. Keep your neck in line with your spine and squeeze your glutes at the top.
  • With your arms, chest, and legs lifted, begin pulsing your arms and legs up and down. Alternate right arm/left leg and left arm/right leg.
  • Continue alternating for time or reps.

 

Core Exercises

Target your abs and obliques with these core moves.

10. V-sit hold

Try this move with 4 Weeks of Focus on Openfit.

  • Sit on the floor with your legs together, knees bent, and feet resting on the ground. Place your hands slightly behind your butt, palms on the ground, fingers forward.
  • Keeping your shoulders back and chest up, lean back slightly and lift your feet off the ground, straightening your legs so that you’re balancing in a v-shaped position. (If you need to modify, you can keep your knees slightly bent.)
  • Hold for the specified amount of time.

11. Single-leg body rock

Try this move with Get Moving and Start Losing With Jen Widerstrom on Openfit.

  • Sit on the floor with one leg extended and the other knee bent so that your foot is flat on the ground.
  • Lift both arms straight overhead, palms facing forward. This is the starting position.
  • Holding this posture, use your core muscles to roll onto your back and immediately back up to the starting position.

12. Scissor kicks

Try this move with 600 Seconds on Openfit.

  • Lie on your back with your legs straight, your elbows bent, and your fingertips touching your head lightly behind your ears.
  • Keeping your core engaged, legs straight, and lower back pressed into the floor, lift both legs and begin alternately raising and lowering them in a “scissor” motion.
  • Continue alternating legs for reps or time.

13. Side plank twist

Try this move with Fast Results With Joey Thurman on Openfit.

  • Assume a side plank position, supporting yourself on your left forearm with your feet staggered on the floor (right foot in front of left), the fingertips of your right hand touching your head lightly behind your right ear (elbow pointing towards the ceiling), and your body straight from head to heels. This is the starting position.
  • Keeping your body straight and your core engaged, curl your right elbow toward the left hand, and then return to the starting position.
  • Do all of your reps, switch sides, and repeat.

 

Glute Exercises

Work your backside with these killer glute bodyweight moves.

14. Glute raise

Try this move with Abs + Booty Burn With Jordan Morello on Openfit.

  • Lie on your back with your knees bent, your feet flat and close to your butt, and your arms by your sides. This is the starting position.
  • Keeping your core engaged, squeeze your glutes as you raise your hips until your body is straight from knees to shoulders.
  • Pause, and then reverse the movement to return to the starting position.

15. Donkey kick

Try this move with Abs + Booty Burn With Jordan Morello on Openfit.

  • Get on your hands and knees with your hands directly below your shoulders and knees directly below your hips. Keep your back flat and your neck in line with your spine. This is the starting position
  • Keeping your arms straight, core engaged, and knees bent 90 degrees, raise your right knee and press the sole of your right foot toward the ceiling, giving your right glute an extra squeeze at the top of the movement.
  • Reverse the movement to return to the starting position.
  • Do all of your reps, switch legs, and repeat.

16. Second position plié

second position plie demonstration | list of bodyweight exercises

Try this move with Xtend Barre on Openfit.

  • Stand with your feet wider than hip-width apart, toes pointed outward. Hold onto the back of a chair or another sturdy structure for balance. This is the starting position.
  • Keeping your back flat and core engaged, bend your knees and lower your hips as far as you can, making sure your knees track over the center of your heel and toes.
  • Squeeze your glutes as you straighten your legs and return to the starting position.

 

Leg Exercises

Activate your quads, hamstrings, and calf muscles with these leg exercises.

17. Squat jump

squat jump -- list of bodyweight exercise

  • Stand tall with your feet shoulder-width apart.
  • Keeping your chest up, core engaged, and back flat, push your hips back and lower your body until your thighs are parallel to the floor.
  • Push yourself back up explosively, jumping straight up.
  • Land softly, lowering yourself immediately into your next rep.

18. Reverse lunge double punch

Try this move with Get Moving and Start Losing With Jen Widerstrom on Openfit.

  • Stand with your feet hip-width apart and your hands at your sides. Make fists with your hands and hold them next to your hips, palms facing up. This is the starting position.
  • Keeping your chest up, back flat, shoulders back, and core engaged, take a large step back with your right leg as you extend both arms forward in a double punch.
  • Lower your body until your left thigh is parallel with the floor. Your knees should be bent about 90 degrees, with the right knee hovering a couple of inches above the ground.
  • Pause, and then push off your back foot to return to the starting position.
  • Do all of your reps, and then repeat, this time stepping back with your left leg.

19. Side lunge

Try this move with Just Bring Your Body on Openfit.

  • Stand tall with your feet hip-width apart and your arms by your sides. This is the starting position.
  • Keeping your core engaged and without moving your left foot, take a large step out to your right with your right foot.
  • Bring your hands together in front of you as you push your hips back, bend your right knee, and lower yourself until your right thigh is parallel to the floor.
  • Pause, and then reverse the movement to return to the starting position.
  • Repeat, this time stepping out to your left with your left leg.
  • Continue alternating sides with each rep.

20. Monkey walk

Try this move with Bomb Body With Sophia Rose on Openfit.

  • Stand tall with your hands by your sides, feet slightly wider than shoulder-width apart, and toes pointed forward.
  • Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor, bringing your hands together in front of your chest with your elbows bent.
  • Take four steps forward and four steps backward, pulsing up and down slightly with each step, but staying low so you feel the burn in your quads.
  • Continue walking forward and backward for time.
shares