An effective workout you can do anywhere.
With no equipment.
And minimal space.
In just 20 minutes.

How? With bodyweight exercises and High-Intensity Interval Training (HIIT). Here, we’ve compiled a list of the best bodyweight exercises you can do from the comfort of your own home with minimal space and no equipment.

 

What Are Bodyweight Exercises?

Bodyweight exercises are moves that use your own body for resistance rather than equipment or machines. Bodyweight exercises are a proven way to increase strength, balance, coordination, and flexibility – all without needing to go to the gym.

 

What Are the Benefits of Bodyweight Exercises?

Here are some of the benefits of bodyweight exercises:

• Efficiency – Since many bodyweight exercises target multiple muscle groups at once, they are a great way to get an effective workout in minimal time
• Strength and Cardio in One Workout – Incorporating bodyweight exercises into a HIIT workout gives the benefits of heart-pumping cardio along with challenging strength training
• Proven Fat Burning – Bodyweight exercises are proven to burn fat – even after your workout is over.
• Low Hassle – No equipment to wipe down after use, no switching to a different machine, no driving to and from the gym
• Fast Results – Engaging multiple joints and muscles with each exercise is an excellent way to quickly see results from your workouts
• Save Time – By the time you drive to the gym and back, you can complete a sweaty, effective bodyweight workout
• Convenience – Many bodyweight exercises can be done anywhere, making it easy to work out even when you are traveling (yes, even a hotel room offers enough space for an effective bodyweight workout)
• Free – No gym membership, no pricey equipment to buy, no gas going to and from the gym

 

The Ultimate List of Bodyweight Exercises

These bodyweight moves can help you get a full-body, effective workout in 20 minutes. Simply choose 20 of the exercises and complete them each for a minute, resting as needed.

Or, create your HIIT workout by choosing 20 of the exercises. Complete each move for 40 seconds, rest for 20 seconds, and move on to the next move. Keep repeating the cycle of 40 seconds of work followed by 20 seconds of rest until you have completed each of your 20 chosen moves.

This method allows you to customize your workouts, target specific areas of the body, and prevent boredom – all in just 20 minutes with minimal space and no equipment needed.

For some of the trickier or less common moves, we’ve included a video demonstration to make sure you can see the proper form.

 

The 30 Best Bodyweight Exercises

 

1. Push-Ups

• Start in plank position (or with knees on the floor) with hands shoulder-width apart, a tight core, and feet hip-distance apart
• Bend elbows to slowly lower chest to the floor before pushing back up
• Keep elbows tucked close to the body and core tight

 

2. Arm Circles

• Hold both arms out to your sides, perpendicular to your torso
• Make small clockwise circles with arms for 20 seconds
• Reverse the movement, going counterclockwise for another 20 seconds

 

3. Squats

• Stand with feet in a comfortable position, around hip distance apart (feet can be parallel or turn out slightly)
• Keeping chest high, slowly bend your hips and knees to lower down as if you are sitting in a chair
• Lower until your thighs are parallel to the floor and hold briefly
• Do not let heels lift off the floor and keep your core tight
• Press through the heels to rise back to starting position and repeat

 

4. Planks

• Lie facedown, reaching your palms under your shoulders and pressing up with your arms as you rise onto your toes into plank position
• Keep core tight, back straight, and hips lifted as you hold the position (30 to 60 seconds is a good goal to work toward) before gently lowering yourself down to the start position

 

5. Glute Bridge

• Lie faceup with feet hip-width apart, arms at sides, and knees bent
• Press through your feet and engage your glutes to lift your hips toward the ceiling (your head, arms, shoulders, and feet should remain on the floor)
• Hold the position, or increase the difficulty by slowly lifting one leg at a time off the floor, extending it, and holding it for several seconds before placing it back down

 

6. Lunges

• Stand with feet hip-width apart and arms at sides
• Step forward with your left leg and slowly lower your body until your right knee gets close to the floor (your left thigh should lower to almost parallel with the floor)
• Press through your legs to return to starting position
• Repeat on another side

 

7. Tuck Jumps

• Stand with your arms at the sides and soft knees that are slightly bent
• Jump and explode upward as high as possible, tucking your knees toward your chest and extended arms outward
• Land softly with your knees slightly bent
• Continue jumping with little to no breaks in between

 

8. Bear Crawl

• Begin on all fours before rising onto your toes, keeping your core tight
• Slowly reach forward with your right knee and right arm at the same time
• Follow with the left side in a controlled manner with all muscles activated
• Continue crawling forward for several reps before reversing the movement and completing several reps backward

 

9. Burpees

• From standing, squat down low, place hands on the floor under your shoulders and kick your feet back until you are in a plank position
• Jump feet back up to hands before hopping upward to standing (add a small hop here if desired)
• From standing, squat back down low and repeat the sequence, keeping a smooth motion throughout and maintaining a tight core

 

10. Mountain Climbers

• Start in a plank position with your core engaged
• Bring your right foot forward directly under your chest
• Kick the right foot back while jumping the left foot directly under your chest at the same time
• Continue alternating legs in a smooth motion

 

11. Step-ups

• Find a bench or step
• Step left foot up onto the step or bench, then step up with right foot so both feet are planted on the surface
• Carefully step the left foot back down to starting position before stepping down with the right so that both feet are now back in the starting position
• Continue alternating stepping up and down

 

12. Plyo Push-Ups

• Complete a traditional push-up but explode upward at the top to lift hands off the floor for a split second
• Land softly and controlled to complete another pushup, exploding again at the top
• These can be done in traditional pushup form or from the knees – either way, provides a great challenge!

 

13. Wall Sits

• Stand with your back to a wall
• Slowly slide your back down the wall
• Lower your body until your thighs are parallel to the floor and extend your arms out in front of you
• Keep your knees directly above your ankles, core tight, and back straight and hold for the desired amount of time

 

14. Pistol Squats

• Stand up and extend your arms in front of your body
• Raise your left leg straight out in front of you (keep hips pushed back and ankle flexed)
• Slowly bend your right leg to lower your body are far as you can while keeping your left leg extended in front of you
• Hold briefly before pushing through your right leg to return to standing

 

15. Plank to Squat

• Start in plank position
• Jump both feet forward and lift both hands off the floor at the same time, landing in a low squat
• Replace hands on the floor in front of you under your shoulders and jump feet back to plank position
• Repeat

 

16. Lunge Jumps

• Step forward into a lunge
• Explode upward and switch legs in the air to land with your opposite leg forward in a lunge
• Continue jumping and alternating which leg lands forward

 

17. Frog Squat Jumps

• Stand with toes turned out slightly and feet slightly wider than shoulder-width
• Squat down until you can touch your fingertips to the floor underneath you
• Explode upward and jump into the air while reaching hands high
• Land softly back into the starting squat position
• Repeat, aiming to jump as high as possible

 

18. Curtsy Lunges

• Instead of a standard lunge, step back and slightly to the side with your left leg into a lunge
• Lower your hips/bend your knee to drop your right thigh parallel to the floor, keeping your left heel lifted
• Return to starting position, this time stepping back with the right leg

 

19. Calf Raises

• From standing, lift your heels to rise onto your toes in a controlled motion
• Hold for a few seconds before returning to the starting position
• Repeat
• To increase the challenge, stand on a step or elevated surface

 

20. Donkey Kicks

• Start in downward dog
• Jump both feet up into the air, bending your knees to bring your feet toward your butt
• Land softly and gently back in the starting position

Check out this video on How To Do Plyo Donkey Kicks for a demonstration

 

21. Dolphin Push-Ups

• Start Dolphin Pose (essentially, this is a downward dog but with forearms on the floor rather than your hands)
• Lean forward and down to lower your head and hose toward the floor in front of your hands
• Push through your shoulders to return to the starting position and repeat

Need more help? Check out this great video demonstration on How To Do A Dolphin Pushup

 

22. Diamond Push-Ups

• Get into a pushup position but place your hands so that your index fingers and thumbs are touching to form a diamond shape beneath you
• Complete as many pushups as possible

 

23. Handstand Push-Ups

• Get in a handstand against a wall
• Carefully bend your elbows to slowly lower yourself toward the floor into an upside-down push-up
• Keep legs against the wall and have a friend spot you for the first few tries
• Push through your arms to return to the starting position

 

24. Superman

• Lie facedown, stretching your legs and arms out so they are extended
• Raise your arms and legs at the same time, making a subtle curve with your body
• Hold for several seconds until lowering your limbs back to the floor
• Repeat

 

25. Tricep Dips

• Sit on the floor in front of a bench, step, or even your couch!
• Reach back to place your palms on the edge of your couch, step, or bench
• Keep knees slightly bent, feet on the floor, and begin with elbows bent
• Push through your palms and arms to lift your body as you straighten your arms
• Bend your arms to lower yourself back down
• Extend one leg at a time for an added challenge

 

26. Shadow Boxing

• Stand with knees slightly bent and feet hip-width apart
• Raise hands so they are in front of you
• Jump side to side and up and down as you quickly box your hands back and forth, moving arms as fast as possible to fire up all your arm muscles
• Land softly and quickly, working to move in all directions as you shadow box with your hands

 

27. Burpee with Tuck Jump

Bored of regular burpees? Add an explosive jump at the top for variety – and a serious challenge.

• Do a regular burpee
• Once you stand up at the end of your burpee, jump as high as possible, tucking both knees into your chest
• Land lightly and proceed into your next burpee

 

28. Flutter Kicks

• Lie faceup, keeping palms facing down and arms at your sides
• Keep legs extended in front of you
• Lift your heels off the floor (about 6 inches)
• With a tight core, pulse your legs quickly up and down in small, alternating motions

 

29. Side Planks

Once you’ve mastered regular planks, side planks make for an excellent challenge.

• Lie faceup
• Roll onto your right side
• Lift your body off the floor by pressing up onto your right elbow (or palm) and right foot (your left foot should be stacked over the top of the right)and roll to the side
• Keep your hips lifted and core engaged
• Hold before lowering back down and rolling to the other side
• Repeat on the left side

 

30. Bicycle

• Lie faceup with hands behind your head and knees bent
• Draw knees up slightly toward the chest
• Bright your left elbow toward your right knee, activating your abs and keeping your core tight as you do so
• Return to starting position
• Repeat on the other side and continue alternating from side to side

 

Want More Workout Ideas and Wellness Tips?

We hope you found our list of the best bodyweight exercises to get a full-body workout in 20 minutes helpful. For more workout inspiration, healthy recipes, and healthy eating ideas, check out our blog or contact us for personalized product recommendations.

*Note* Always check with your doctor before starting a new exercise program and enlist the help of a friend to make sure you maintain proper form and stay safe through the moves.