Exercises, Fitness

7 Bodyweight Exercises That Are Both Quick and Challenging

Because no weights are necessary, you can do this full-body strength training routine anytime, anyplace, whether you’re on the road or at home. It targets every muscle area in your body, including the chest, shoulders, arms, abs, and lower body, and you can adjust the intensity of each exercise.

If you have any injuries, diseases, or other problems, see your doctor before attempting this workout. Adapt the workouts to your fitness level and objectives as required. A chair, a bed, or a bench will be required (but no weights, resistance bands, or other equipment).

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Perform this workout two or three times a week on different days. Warm up with five or ten minutes of mild cardio and stretch out at the conclusion of your workout.

The workout is set out in a circuit format: Perform each exercise for 30 to 60 seconds before swiftly moving on to the next one with little respite. Depending on your schedule, fitness level, and goals, repeat the circuit up to three times.

Walking Push-Ups

Begin on your toes in a plank posture with your left hand on a marker of some sort (a piece of paper, a sock, etc.). With elbows bent, lower into a low push-up posture. Walk the hands to the left as you press up until the right hand is on the marker. During your 30- to 60-second push-up workout, alternating walking your hands to each side.

Incline Walking Push-Up | Washington Athletic Club

To make this workout simpler, do the push-ups on your knees. Move the push-ups in a circle to increase the intensity (like a clock).


Start with your feet hip-width apart and your arms straight up in the air. Lower yourself into a squat by bending your knees and bringing your arms down as far as you can. Rep as soon as you can while staying as low as possible.

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Slow down or don’t go as low as before (easier). As you rise up, lift your toes or leap (harder).

Squats with Leg Lifts while bent over

Bend over with your hands behind your back and your abs tucked in. Bend the right knee into a squat and extend the left leg out to the side, toe on the floor. Lift the left leg a few inches off the floor while straightening the right leg. Maintain proper alignment of the hip, knee, and foot while facing the front of the room. Switch sides after 15 to 30 seconds of repetitions.

Exercises With One Leg | POPSUGAR Fitness

Squat as low as you can while keeping your leg raised the entire time to enhance intensity.

Tricep Dips

Sit in a chair or on a bench and support yourself on your arms while moving your rear in front of the step with your knees bent. Bend your elbows and lower yourself into a dip, keeping your shoulders down until your elbows are at 90 degrees. Push yourself back up, maintaining your hips as near to the chair as possible.

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Straighten the legs or place them on another chair to enhance emphasis.

Back Extensions

Place your hands behind your head and lie face down on a mat. Contract your abs and hold them there for the duration of the workout. Squeeze your back to elevate your chest off the floor a few inches. Lower the weight and repeat.

Back Extension - Bear Crawl Fitness

Elevate your knees at the same moment as you lift your upper body to create intensity.

Pyramid Planks

Start with your forearms in a plank posture. While staying on the forearms and softly pushing the heels to the floor, thrust the hips up toward the ceiling (like an upside V). Return to your plank and push up onto your hands after a little pause.

Hold for a few counts (back straight), then return to a downward dog, gradually extending the heels to the floor and the chest through the arms. Return to your plank and drop down to your elbows, then repeat the series.

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To make it simpler, perform this motion on your knees.

Planks With Knee Bends

Start with your hands and toes in a plank posture. Raise your left foot off the ground and bend your knee, bringing it in towards your chest. Cross the left foot over the right leg, hold for a few seconds, then return the left knee to the chest. Rep on the opposite side, bringing the left foot back into full plank.

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To change it up, start in a downward dog position instead of a plank.

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