8 Bodyweight Exercises EVERYONE Should Do! (Hit Every Muscle)

8 of the best bodyweight exercises to tone and strengthen your muscles at home. Includes beginner, intermediate, and advanced options for upper body, lower body, and core exercises to maximize your results. Keep reading for links mentioned in the video!

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OTHER HOME WORKOUTS YOU MIGHT ENJOY

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No gym membership? No equipment? NO PROBLEM!

You don’t need weights, pulleys, or bands to get in a great strength-training workout. In fact when performed correctly, the right bodyweight exercises can yield similar gains in strength and muscle tone as performing resisted training in the gym.

The key is scaling your home exercises to the appropriate intensity to stimulate the muscle to grow. To put it simpler - if your exercises are hard enough, you can still see great gains without the need for any equipment.

WHAT ARE THE BEST BODYWEIGHT EXERCISES?

Whenever anyone asks me my opinion for which bodyweight exercise is the “best”, I never quite know how to answer the question. “Best” can mean so many different things - best for muscle strength? Best for power? Best for muscle tone? Best upper body? Best lower body? Etc etc.

For the purposes of this video, I’ve decided to focus on the “best” bodyweight exercises for each of the major muscle groups in the body - Best Bodyweight PUSH Exercises (for the upper body and lower body), Best Bodyweight PULL Exercises (for the upper body and lower body), Best Bodyweight Core Exercises, and we finish off with my Best Bodyweight Total Body Exercise.

I created this list for you based off my expertise with movement, function, anatomy, and EMG studies. These 8 bodyweight exercises should be foundational in any effective home workout plan and I hope you’re performing them regularly.

THE BEST BODYWEIGHT EXERCISES - NO EQUIPMENT REQUIRED! (Click on the time stamps to see that part in the video)

Push Ups (1:11)
Pull Ups (2:20)
Planks (3:47)
Side Planks (4:46)
Single Leg Glute Bridge (5:51)
Squats (7:01)
Lunges (8:22)
Burpees (9:52)

Including these 8 standard bodyweight exercises is the fastest way to see gains in muscle strength and development with no equipment available.

Be sure to LIKE this video if you found it useful!

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Thanks so much for watching!

-DISCLAIMER- this video is intended for educational purposes only. Any participation in any activity demonstrated is completely voluntary and the act of the participant only. By watching and participating in these activities you are solely responsible for any and all consequences and disclaim Tone and Tighten from any damage or injury caused or perpetuated by your participation in these exercises.

[toneandtighten]

What’s your favorite bodyweight exercise? Did it make the list? Comment below and we’ll continue to grow the list together! Thanks so much for watching, be sure to leave a “THUMBS UP” if you found the video helpful, and I’ll see you again soon.

[thebaldcat]

1:18 the push up
3:03 inverted row
3:50 plank
5:09 side plank
6:04 single leg bridge
7:08 air squat
8:26 lunge
10:06 burpee

[NavShay]

Shoutout to all the boys and girls that are watching this, you have done 50% of the work if you got here, just start doing the exercises.

[Im_not_creative.]

Im 14. Ive been doing this everyday for three months. I look feel and am doing better then most young adults. This man is a savior. Thanks to him I’m winning

[erinmasterson]

I appreciate that you give alternative ways to do these exercises for those of us just starting. You don’t see that often with workout routines and it can be so intimidating that a lot of us just decide to not begin in the first place. Thank you for this!

[ChayseWhitmore]

I don’t usually leave many comments on videos, but I just wanted to say thanks for making this. The way you present yourself is very genuine and mature. Not falsely hyped up or like a sales person. This was a very good video so thank you very much!

[TomFooleryTheAustere]

With the push-up, I’ve always been taught and have continued to teach, from a boxing perspective, push-ups with the elbows tight against the body are far more effective than with the elbows flared. Would you agree with this?

[nichonarpeters]

Great video. After hurting myself at the gym, lifting weight scares me. I've also had and still have significant health issues that make lifting weights difficult and many doctors don't recommend it. I'm glad this video is something I can do. I'm glad it's simple. Until I get back to a normal health level, I'll be doing these as often as possible. Thanks Jared!

[reneeh]

I really really really appreciate all of the advice and all of the time that you have put into creating the videos! The videos are solid with clear explanation and you show all the variations to help people of any fitness level. I feel like we should all be paying you for this service! I feel guilty watching the videos and taking your advice and not being able to pay you back for all of the knowledge that you're sharing with us and all the energy that you put into creating your practice and all of this body of work that you're putting together for us. Thank you just does not seem to be enough!

[steves]

As someone working in health care, I can recommend these awesome exercises. No equipment needed and you can even do these on you holidays.
Do you have any exercises for 1. tightening your abs and ones to 2. prevent you looking like a hunch back. Thanks.

[bharathrajck]

i have reduced my belly fat by following your exercise tips, core exercises helped me a lot thank you so much sir🙏❤️

[ItzIan]

This man has been helping me so much, thaaank youuu

[Ersa]

Every time I see you post a video I think, 'have I been doing my daily strengthening exercises?' and then I do some wall angels while I watch. So please keep 'em coming! I'm getting stronger!

[TIN_ENCH_DIG_BICK]

Thank you buddy you reply to almost every comment, few trainers that actually listen to their viewers who have questions... good day sir

[bst_weirdo]

This combined with walking, has really improved my weight loss and body shape. Thank you.

[painxalein]

Push Ups (1:11)
Pull Ups (2:20)
Planks (3:47)
Side Planks (4:46)
Single Leg Glute Bridge (5:51)
Squats (7:01)
Lunges (8:22)
Burpees (9:52)

[arjunanarendra]

1:18 the push up
3:03 inverted row
3:50 plank
5:09 side plank
6:04 single leg bridge
7:08 air squat
8:26 lunge
10:06 burpee

(Its Copy from other comment but its only for me)

[TheIdeabaker]

This is a wonderful resource. I especially appreciate the modifications to make the various exercises less or more challenging. Definitely adding these to my home fitness program! Thank you. 😊

[_________________________nooO]

Anyone who is trying to lose weight and found themselves here. I just want you to know that it’s not an easy road. But the results are so worth it. Do not give up. I promise you that you will be happier after and you will feel so much better about everything in your daily life. Just know it’s not easy, you got a lot of people that want you to succeed tho. Just don’t give up.

[Onlyhuman_]

Am so grateful I found your channel, I feel like I've finally found the answers to my questions.
You are so knowledgeable and baby girl is so adorable.
Am 32 with 3 children and I honestly just want to be strong, build endurance and look good, please help with any suitable advice.
I am not able to work out at the gym so I am working out from home and the only equipment I have are two 5kg dumbbells.
Thanks in advance 😊