Bodyweight Workout: Strength Training Without Weights

Take this strength training workout to the gym, home or anywhere you want to exercise with this bodyweight fitness routine.

This no-excuses strength training workout can help you break a sweat without picking up any gym equipment. All you need is your bodyweight. It’s perfect for days when you can’t make it to the gym because you’re short on time or traveling.

THE BODYWEIGHT WORKOUT

For this strength training workout, go through one round of each bodyweight exercise with 20 reps for each. Once you’ve completed the full cycle, start over from the beginning.

As your endurance increases, you can begin to add reps and rounds. No matter what, you can modify or intensify each exercise depending on your fitness level.

STRENGTH TRAINING EXERCISES

1. BODYWEIGHT SQUATS

  • The classic squat begins with your feet about shoulder-width apart. Keep your chest facing up and your shoulders down throughout the exercise.
  • Squat down so that your knees bend to about a 90-degree angle.
  • Make sure that your knees don’t extend past your toes.
  • Keep your weight in your heels. Your hands should be by your sides or in front of you.
  • As you lift yourself back up, squeeze your glutes.

If you want to take your squats to the next level, consider these tips on how to do a squat with weight.

2. BODYWEIGHT SKI JUMPS

  • To start a ski jump, slightly bend your knees while maintaining a straight back with your chest up.
  • With both feet together, softly jump to the left with a bend at the knees and in a quarter-squat position.
  • Land with your weight in your heels, not your toes.
  • Repeat the bodyweight exercise side to side as if you were skiing.
  • Make sure to keep your core engaged.
3. LUNGE DIPS

This bodyweight exercise begins in a lunge position.

  • To get started, step your right foot back.
  • Keep your toes facing directly forward and lift your right heel off the ground.
  • Stack your left knee over your left ankle.
  • Bend your right knee to a 90-degree angle.

From this position, your lunge dips start when you lower your right knee one inch away from the floor, then lift back up to the starting position. Your knee should hover above, but not touch, the ground. Once you’ve completed your reps, switch sides and repeat the steps. This time your left leg will be forward with your right leg back.

Looking for more of a challenge? Learn how do this exercise with weights, too.

4. PLANK WITH SINGLE LEG RAISE

To work your core during this bodyweight workout, try a plank with single leg raises.

  • Start in a fully extended plank on your toes and hands.
  • Your shoulders should be in line with your wrists, and your back should be flat.
  • As you exhale, slowly raise one leg up until it’s in line with your back.
  • Make sure not to hyperextend or dip through your back.
  • Continue to engage your core.
  • Inhale as you lower your leg with control and return to the starting plank position.
  • Breathe out and then repeat with the opposite leg.
5. SIDE PLANK

Continue working your core by doing a side plank.

  • Begin by turning on your left side and opening up.
  • Line up your elbow with your shoulder.
  • Lift and straighten your right arm in the air toward the ceiling.
  • Avoid arching your back. Your feet can be stacked or staggered on the ground.

To modify the side plank, place you bottom knee on the ground and bend it at a 90-degree angle. Hold and then switch sides.

For more help with this exercise, check out the Pro Tips guide on how to do a side plank.

6. BURPEES

No bodyweight workout is complete without a burpee. For this exercise:

  • Start by standing up straight.
  • Squat down to the ground with your hands flat.
  • Hop your feet back to a plank position.
  • Hop your feet back up toward your hands.
  • Finish the movement by jumping straight up and then repeat.

To modify, step one foot back at a time to the plank position. You can also walk one foot up to your hands at a time. Another option is to stand straight up to complete the rep instead of jumping.

7. ROPE CLIMB CRUNCHES

The final exercise in this bodyweight workout is rope climb crunches.

  • Start flat on your back and then lift your legs off the ground.
  • Bend your knees to approximately 90 degrees.
  • Lift your upper body off the floor.
  • Make sure to avoid rounding your back.
  • Reach your arms up toward the sky, as if you were grabbing an imaginary rope.
  • With each rep, lift up and activate your core.

If you prefer strength training without weights, consider this no-equipment beach workout as well.