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This post was originally published on February 29th, 2016 and updated on May 20th, 2019.
bodyweight exercises

When it comes to losing weight, many people wrongly think that cardio is the only way. While cardio is important for initial weight loss, it is not and should not be your only method to shed fat. Melting fat off your body has a lot to do with what’s underneath it: Muscle.

5 Bodyweight Exercises You Can Do Anywhere

If you’re ready to start gaining muscle and losing pounds, try these 5 bodyweight exercises that require zero equipment. You can do them anywhere at anytime, so you’ve got no excuses!


If you want to improve your upper body, push-ups are essential. To properly perform a push-up, ensure that all of your weight is shifted towards your upper body, your abs are engaged, and your back remains straight.

Squatwoman smiling performing squat exercise in a gym

Squats work your quadriceps and glutes. Stand with your feet a little more than shoulder width apart, with your abs and glutes squeezed tight. Then lower your body as if you were sitting in a chair, with your back kept straight. Do not let your knees surpass your toes.

Walking Lunge

To work your quadriceps, glutes, and hamstrings simultaneously, try the walking lunge. While standing, keep your back upright and place your hands on your hips for balance. With legs shoulder width apart, step one foot forward in a large stride. Your goal is to make your leg parallel to the floor. Then push off with that leg and continue “walking” in giant steps to work each leg equally.


Burpees are a cardiovascular exercise that combine push-ups and jumping. Begin in an upright position, then lower down with knees bent. Go into a push-up position with arms extended by kicking out your legs straight backwards. Then quickly bring your legs forward to your chest and finish with a vertical jump before repeat the move.


Work your core and arms with the plank. Begin laying down flat on a mat with arms and legs in relaxed push-up position. Then push up to your forearms and toes, aligning your shoulders and elbows. Hold your position for an allotted time. Keep neck relaxed, core tight, and back straight.


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