The key to a good full-body workout [1] is finding exercises that build on each other, are complementary, and don't overtax certain areas and neglect others. Whatever shape you are in, bodyweight exercises will make you seriously work, without the hassle of having to go to the gym for tools or spend a ton of money to get them at home.
These 12 essential moves [2] craft the perfect workout for your fitness goals, no matter what they are. If you put them all together and do two rounds, you'll have a great full-body workout. And if you mix a little bit of high-interval work [3] — 30-90 seconds of work and 15-30 seconds of rest — you'll seriously (seriously!) feel it.
Basic Squats
Once you have the basic squat down [4], it can be used in a multitude of ways. For variety, you can step your feet out more for wide squat variations like sumo [5] and plié [6], or you can bring your feet together for a narrow squats.
- Whatever your variation, make sure your knees stay over your ankles and don't extend over your toes.
- Push your weight back into your heels and keep you chest and eyes up as you lower and push back up.
- Try three sets of 15-20.
Jump Squats
When you are ready to elevate your squat game [8], pun intended, add a plyo element [9] to increase both intensity and cardio output.
- Start in standard squat form: feet hip-width, slight bend in your knees, toes tracking forward or slightly angled out.
- Bend deep into your knees, pushing your bottom back, keeping your weight between the balls of your feet and heels.
- Jump upwards while using your arms to propel you and reach for the ceiling.
- Land as softly as you can, completing one rep.
- Aim for three sets of 10-50 reps.
Burpees
Burpees [10] are such a hated exercise [11], but all good bodyweight workouts have them. They have all the elements you need, including high cardio demand, muscular recruitment from multiple areas, and variable intensity.
- Start with a jump squat, but instead of landing and repeating the move, drop your hands to the ground and hop your feet back to a high plank position.
- Add in a push-up for a regulation burpee, or jump your feet back to the starting position.
- Repeat in rounds of 10-15 for two to three sets.
Gate Swing Squats
Gate swing squats add in a lateral motion that is different than the standard squat [12]. This allows for targeting of new areas of the lower body, namely the inner thigh, groin, and outer glutes.
- Start standing up with your feet close together.
- Jump your feet out to a wide squat position, toes pointing out at a slight angle.
- Make sure you drop your hips as low as you can, resting your hands on top of your quads if need be.
- Jump your feet back to the starting position, completing one rep.
- Do three sets of 10-15 squats.
Jump Lunges
Lunges are elemental leg exercises [13] that your glutes and hamstrings love to hate. They also build knee and ankle stability, especially in this variation where a plyo element adds in extra cardio and intensity.
- Start in a lunge with your right foot forward, knee over ankle, and your left leg bent behind you, propped up on the ball of your left foot.
- Make sure your feet stay hip-width apart, like they are on railroad tracks.
- Jump up, bringing your feet together underneath your hips, standing straight up.
- Jump your feet into another lunge; this time your left foot will be forward. This completes one repetition.
- Repeat the process, switching the lead leg for three sets of 10 reps.
Skaters
These are the ultimate glute buster [14] exercise. The side-to-side motion, plus a little air between your feet and the floor, create a tight booty [15].
- Start with feet hip-width. Take your right foot and step it back behind your left leg, bending so that your right hand touches the floor slightly in front of you.
- Return your right foot to its starting position and, at the same time, step your left leg back behind your right as you bring your left hand to the floor.
- As you get confident in the movement, start jumping your feet instead of stepping, increasing the tempo depending on your intensity goal.
- Do three sets of 10 skaters per leg.
Planks
Like the squat, the plank is the gateway exercise to several challenging and complex variations [16]. Once you master its form, you can take the plank anywhere [17].
- Start on your hands and knees with your palms flat to the floor, shoulders over wrists, fingers pointing forward.
- Lift up from your knees onto your toes, tightening your abs to keep your back in a straight line from the top of your head to your heels.
- Squeeze your glutes to keep your hips in line, and press down through your hands and up through your shoulder blades to keep from dumping weight into your wrists.
- Hold for 30-60 seconds for three rounds.
Push-Ups
Push-ups add in a dynamic muscular requirement to a plank setup. You can keep your wrists underneath your shoulders for a narrow push-up or take them outside your mat (along your chest line) for the old standard. In fact, there are several push-up variations [18] if you get bored.
- Begin in a plank position, shoulders over your wrists, fingers spread wide, legs planted behind you at about hip-width.
- Pull in your belly button and keep your back straight as you bend your elbows to lower your body toward the floor.
- Lower until your forearms are level with your ribcage, then press back up for one rep.
- These can be done on your knees or tabletop until you build enough strength to stay on your toes.
- Complete three sets of 10-12 reps.
Mountain Climbers
Mountain climbers are a great way to work on your upper body and core strength while adding cardio [19] through the lower body. Start by stepping one knee in toward your chest at a time, then as you build up strength, you can run them in at a greater pace.
- Start in plank position, shoulders directly over your hands and propped up on your toes.
- With your core engaged, bring your right knee forward under your chest, lifting your foot off the ground.
- Return your foot to the starting position and switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue running in your plank for 25-50 reps.
Plank Jacks
Plank jacks [20] are the best of both worlds, because they combine the strength building of a plank and the cardio of a jumping jack. Start by stepping your feet out and build to jumping both out at the same time.
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, feet together.
- Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep.
- Keep your hips down and glutes engaged, increasing your pace as you find a rhythm.
- Do three sets of 20-30 reps.
Rolling Side Planks
This move takes the power of a plank and literally turns it on its side [21]. Start with a knee down and then progress to both legs being straight as you work up to it.
- Start in high plank position with your hands directly under your shoulders, fingers pointing forward.
- Drop your left knee to the ground, and rotate your hips counter clockwise until your right hip is directly over your left hip (perpendicular to the ground).
- Lift your right arm straight, making sure that your shoulders are stacked in a direct line, your right shoulder above your left. You should look like a T angled on its side.
- Keep your right leg extended over your bent left leg and lift your hips by squeezing your glutes to keep your side body in a straight line from your shoulders to the end of your straight leg.
- Slowly rotate your right arm back to the ground as you lift the left knee to return to full plank.
- Repeat the process on the other side: drop the right knee, and rotate your hips clockwise as your left arm opens to stack the left shoulder over the right.
- The left leg stays straight over the bent right knee. Squeeze those glutes.
- Do three sets of 10 (one rep equals rolling to both sides).
Bicycle Crunches
If you are going to add in a core exercise [22], it should be a complex one that utilizes both the front and side abdominals. As you gain strength, you can add variety by touching your knee to your elbow, then your fingers to your toes before switching sides. It's a real core challenge [23]!
- Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
- Put your hands behind your head, then bring your knees in toward your chest and lift your shoulder blades off the ground, avoiding any pulling on your head or neck.
- Straighten your right leg and twist your torso so that your right elbow crosses your centre line to touch your bent left knee.
- Keeping your feet lifted and your shoulder blades off the floor, switch sides so that you twist your left elbow to your right knee.
- Do not release your feet or shoulders to the floor until you have completed 10-20 reps per side.