If you're looking for a way to tone and shape your body with minimal equipment, body weight exercises are a great way to trim inches and help you lose weight [1]. Using gravity and your body's natural resistance, you can kick up your metabolism by adding muscle in all the right places.
You want to make sure you hit a variety of muscle groups and activate your upper body, lower body and core [2] throughout the workout for maximum results, mixing some cardio bursts with basic HIIT exercises between strength training to jump start your calorie burn and improve your heart health [3].
We have rounded up the 10 best body weight exercises you can start practicing at home today.
Sumo Squats
Sumo squats help tone the inner thighs, glutes and hamstrings [4] and can be done anywhere and anytime. One of the best exercises for shaping up your legs using only your body weight.
- Start in the standing position with your feet slightly wider than shoulder-width and your toes pointed slightly outward.
- With your shoulders back and your core tight, begin to lower down towards the mat as far as you feel comfortable.
- Pushing through your heels, return back to starting position in a slow and controlled manner.
- Repeat 15-20 times.
Push-Ups
Push-ups isolate your chest, triceps and shoulders [5], and also keep your core strong. Make sure to breathe through the exercise, and if you have wrist pain, you can modify by using dumbbells as handles.
- Start on your hands and toes with your body in a straight line from your shoulders to your hips.
- Keeping your core tight, bend your elbows as you lower your body towards the ground.
- Stop right before you touch the mat, and return to starting position.
- Continue slow and controlled for 10-15 repetitions.
- Modify your push-ups by beginning on your knees and building up to your toes.
Mountain Climbers
You're going to feel your heart racing and blood pumping after just 45 seconds of this HIIT-favourite exercise. Mountain climbers work your entire body [6] and burn lots of calories in the process.
- Start on your hands and toes with your body in a straight line from shoulders to hips.
- Bring your right knee in towards your chest, and as you return your foot to the ground immediately bring your left knee in towards your chest.
- Repeat at a quick pace, alternating legs for 30-45 seconds.
Jump Squats
Any exercise that requires you to jump will Side planks target your obliques and trim your waistline [7], and by adding in the extra dip you will be improving your muscle control and posture.
- Start on your right side body with your elbow to the ground and your feet stacked.
- Raise your hips off the mat into a side plank position.
- Pause at the top and lower your hips down towards the mat with control.
- Stop your hips right before they hit the ground and return back up to full side plank.
- Repeat slow and controlled for 30 seconds, then switch sides.
Tricep Dips
Tricep dips are one of the best ways to tone the back of your arms [8]. If you have any wrist pain or shoulder pain, you can modify the exercise by bending your knees and using your legs to help support your body weight.
- Start with your hands on a sturdy box, bench or chair and your legs extended out in front.
- Bend your elbows as you lower your body towards the ground with control.
- Stop before your glutes touch the ground and return to starting position.
- Continue for 15-20 repetitions.
Plank and Rotate
Planks work your entire core [9] and with an extra twist you'll be targeting your side body, too, improving your body weight to body strength ratio. Make sure to breathe nice and steady, and keep your body in a straight line as you twist.
- Start on your hands and toes with your body in a straight line from shoulder to hips.
- Twist to your right, raising your left hand to the ceiling
- Return to starting position and repeat on your left side.
- Continue for 30-45 seconds alternating sides.
- To modify the plank, start on your knees and work up to being on your toes.
Burpees
Burpees are one of the most effective exercises for blasting away body fat [10] and losing weight. Make sure you are wearing proper footwear and have a solid supportive ground to protect your joints.
- Start in the standing position with your feet shoulder-width apart.
- Place your hands down on the mat directly in front of your feet, and jump your feet back into a full plank position.
- Perform a full push-up and jump your feet back up towards your hands.
- Raise your arms up and jump up.
- Repeat at a fast pace for 30-45 seconds.
Lunges
Lunges work your entire lower body from your lower legs to your glutes [11]. You can modify the move by stepping backwards into a lunge, taking some of the pressure of your knees.
- Start in a standing position with your right foot in front of your left.
- Make sure your knees and hips are facing forward.
- Keeping your shoulders back and your stomach tight, bend your knees as you lower your body down towards the ground.
- Stop before your left knee hits the floor, and return to starting position.
- Repeat for 10-15 repetitions, then switch sides.
Bird Dogs
Bird dogs work on alignment of your spine, balance, coordination, core strength and posture [12]. If you have a sore lower back, this exercise can provide immediate relief and longterm benefits for minimizing pain.
- Start on your hands and knees with your back straight and your abdomen tight.
- Extend your right arm and your left leg out, reaching from fingertips to toes.
- Pause and return your hand and knee to the mat.
- Repeat on the opposite side.
- Continue for 10-15 repetitions on each side.
