Get Fit with Bodyweight Exercises | Benefits & Results

Working out does not have to take place in a gym - it can be done anywhere at any time. Bodyweight exercises can be an effective and accessible way to build muscle and burn calories. Additionally, they are good alternatives if one is short on time, money, motivation, or is feeling self-conscious.

This list presents eight bodyweight exercises as an effective and efficient way to reach fitness goals, regardless of whether or not access to a gym is available. The exercises include Pull Ups, Chin Ups, and Inverted Rows, which require a bar. Utilizing these exercises can help individuals reach their fitness goals without a gym.

If you are unsure of how to correctly perform basic exercises, it is possible to find helpful information on the internet. Use Google as a tool to search for tutorials on the proper form of exercises.


Push Ups

It's no wonder pushups are one of the oldest and most respected exercises around - they really work! Not only do they give your upper body a great workout, they also strengthen your core. Pushups are a great compound bodyweight exercise, targeting the chest, shoulders, triceps and core.


  • Incline Pushup
  • Clap Pushup
  • One-handed Pushup
  • Diamond Pushup

Pull Ups

Pull-ups are an essential full-body exercise that target multiple muscles in the upper body and stimulate the production of growth hormones. Not only do pullups strengthen your upper back, they also help develop grip and arm strength (biceps and triceps).


  • Wide Grip Pull-ups
  • Close-Grip Pull-ups
  • Weighted Pull-ups


Chin Ups

Chin-ups are basically pull-ups done with an underhand grip. While they offer many of the same benefits as pull-ups, they put more emphasis on the biceps. Due to this stronger line of pull, individuals usually manage to do more chin-ups than pull-ups. Both exercises can be used to target your back/lats, but combining them will give you a well-rounded upper back strength.


  • Weighted Chin-ups
  • Wide Grip Chin-Ups
  • Close-Grip Chin-Ups
  • Gorilla Chin-ups



Squats are essential for strengthening and toning the lower body. They engage multiple muscles which strengthen your body and create an anabolic environment aiding muscle building throughout the entire body. So, don't neglect them - squats contribute to mobility, balance and injury prevention!


  • Jump Squats
  • Side Squats
  • Pistol Squats
  • Sumo Squats


Lunges are an effective way to burn calories as they engage several lower body muscles. The exercise can increase leg strength and improve both core strength and hip flexibility. In today's largely sedentary world, where most people spend the majority of their time sitting, hip flexors can become overly tight.

This can lead to lower back pain and general discomfort in the lower body area. Lunges are a dynamic way of stretching those tight muscles, easing the strain on the lower back. Additionally, lunges help to strengthen these muscles, resulting in better posture and improved overall health.


  • Walking Lunges
  • Lateral Lunge
  • Reverse Lunge
  • Lunge with Leg Lift


Having strong core muscles is essential for the right posture, improved flexibility, and successful compound movements. Planks are an excellent workout for the core as it engages all major core muscle groups, including the transverse abdominis, rectus abdominis, external oblique and glutes.

Not only will having stronger muscles in the mid-section help show off your abs; it will also provide better support to your back and reduce your chances of getting back injuries.


  • Side Plank
  • Side Plank Knee Tuck
  • Plank with Front Raise
  • Spiderman Plank



Burpees are a feared, yet intense exercise combining three movements: squats, push-ups, and jumps. They target several muscle groups, including the arms, chest, quads, glutes, hamstrings and abs – making them great for burning calories quickly. If you want to tone up and boost your metabolism, burpees should be a go-to for you. When performing them though, make sure to focus on engaging your core; this will not only strengthen it but also increase the amount of calories burned and reduce stress on your spine.


  • One-armed burpee
  • Long-jump burpee
  • Jumping jack burpee

Inverted Row

Inverted Rows may not be as popular as other bodyweight exercises, but they are a crucial compound movement for toning your upper back. They will help to improve your horizontal pulling strength and counter any imbalances caused by doing too many pullups. Plus, they target your Trapezius and Rhomboids - muscles vital for good posture - and engage the posterior chain (lower back, butt, and hamstrings). And lastly, they're great for overall shoulder health!


  • Over-hand Inverted row
  • Under-hand Inverted row
  • Elevated feet Inverted row
  • One-arm Inverted Row