Improving your strength and building muscle can be challenging, especially if you don't have access to equipment. But that doesn't mean it's impossible! You can use your body as a weight for a no-equipment workout. Bodyweight exercises can be done anywhere — especially at home — since you don't have to worry about lugging around or storing workout equipment. Plus, bodyweight exercises are great for all fitness levels since there are also many ways to modify full-body moves to help you maximize your workout routine.
As a NASM-certified personal trainer, I've selected these 17 bodyweight exercises, ahead, for you to incorporate into your next equipment-free workout routine. Among these exercises are moves to target every muscle group — including triceps, abs, glutes, and calves. Most of these exercises are also offered with tips to enhance or modify your workout so the moves can meet you at your fitness level. Get ready to strengthen your muscles as you incorporate these bodyweight exercises into your workout routine. Don't be surprised if you feel sore all over tomorrow!
— Additional reporting by Angelica Wilson
Tip: To help with balance, slightly bend your right knee as you reach your torso forward and lift your back leg.
Tip: If keeping your pelvis in line with your ribs is difficult in a plank, keep your knees down for the entire exercise.
Tip: To add more upper-body work to this exercise, add a push-up once you've completed five steps to the left and another push-up after your five steps to the right.
Tip: To modify this move, perform the push-up on your knees.
Tip: If it's hard to keep your balance, you can return to the starting position and then lift your right knee up, instead of doing this in one motion.
Tip: To modify, do this exercise on your knees.
Tip: If this is too much weight on your wrists, slightly turn your fingers out to the sides of your body.
Tip: To modify, step back into a plank and/or do the push-up on your knees. Instead of jumping, you can do a calf raise by pressing into the balls of your feet while lifting your heels.
Tip: If keeping your hips lifted is too difficult, lower your seat to the ground and perform this exercise seated.
Tip: For more stability, you can use a bench to squat/sit on.
Tip: To modify, perform the push-up with your knees on the floor.