Bodyweight Workout: 6 Exercises You Should Be Doing Regularly

Looking for a quick, no-equipment workout that targets your entire body? Forget the excuses. This bodyweight workout hits every major muscle group, gets your heart pumping, and can be done in the comfort of your living room or backyard. Let’s dive into six simple but effective moves guaranteed to crush your fitness goals.

Why Bodyweight Workouts Rock

• Convenience: No gym? No problem. You don’t even need equipment.
• Versatility: Suitable for beginners and advanced athletes—just modify intensity.
• Efficiency: In a short time, you work multiple muscle groups, build strength, and improve mobility.

Ready to go? Let’s get moving!

For this workout, coach Zach Zenios goes through 6 exercises you should not skip to get stronger, fitter, more athletic and live healthier for longer. Zenios is a marine veteran, NASM certified and fitness coach. He shared his workout via  Critical Bench, a website focused on health and strength with a YouTube channel with more than 1 million subscribers.

1. Jumping Jacks – The Heart Starter

What it targets: Cardiovascular endurance, calves, shoulders.

Jumping jacks are a timeless classic for warming up. They’re easy to do and immediately boost your heart rate.

How to do it:

1. Stand with feet together and arms at your sides.
2. Jump, spreading your legs shoulder-width apart while raising your arms overhead.
3. Jump again to return to the starting position.

Pro tips:

• Add tempo to make it harder.
• Modify with toe taps if jumping feels too intense.

“It’s a simple move, but it gets the blood flowing fast!”

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2. Inchworms – Mobility Meets Core Activation

What it targets: Shoulders, hamstrings, core.

This move is as much about flexibility as it is strength. It’s perfect for prepping your body for more dynamic exercises.

How to do it:

1. Start standing, feet hip-width apart.
2. Hinge at your hips and walk your hands forward until you’re in a high plank.
3. Optional: Add a push-up.
4. Walk your hands back and stand tall.

Modifications:

• Use a chair or elevated surface if reaching the floor is tough.

3. Reverse Lunges – Functional Lower Body Builder

What it targets: Quads, hamstrings, glutes.

Lunges mimic everyday movements like walking or climbing stairs. They’re a functional fitness gem.

How to do it:

1. Step one foot back, lowering your body until your front knee is at a 90° angle.
2. Push off the back foot to return to standing.
3. Alternate sides.

Form check:
Keep your front knee aligned with your toes—don’t let it collapse inward.

“If walking and breathing are essential, then training lunges is non-negotiable!”

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4. Plank Taps – Core Stability King

What it targets: Abs, shoulders, coordination.

This move engages your core and challenges balance without equipment.

How to do it:

1. Get into a high plank position—hands under shoulders, body in a straight line.
2. Tap your right hand to your left shoulder, keeping your hips as still as possible.
3. Alternate sides.

Make it easier: Drop to your knees.
Make it harder: Add a pause when tapping.

5. Push-Ups – The Upper Body MVP

What it targets: Chest, shoulders, triceps.

Push-ups never go out of style. They’re a bodyweight staple for upper body strength.

How to do it:

1. Start in a high plank with hands directly under shoulders.
2. Lower yourself until your chest almost touches the floor.
3. Push back up, keeping your body aligned.

Tips for success:

• Keep elbows at a 45° angle.
• Lower slower to increase difficulty.

6. Bicycle Crunches – Twist for Core Gains

What it targets: Abs, obliques.

Bicycle crunches add a rotational component, engaging the often-neglected obliques.

How to do it:

1. Lie on your back, hands behind your head.
2. Lift your shoulders and legs off the floor.
3. Bring your right elbow to your left knee while straightening your right leg.
4. Switch sides.

Slow it down: Focus on rotation and form rather than speed.

“Rotation is crucial for mobility—don’t rush it!”

The Whole Package in Just 6 Moves

This workout covers cardio, mobility, strength, and core stability in a way that’s easy to scale to your fitness level. Do three rounds of the six exercises, resting for 30 seconds between moves. The whole routine takes about 15–20 minutes.

Final Thoughts: No More Excuses!

You now have a killer full-body routine that hits every major muscle group and gets your heart pumping. Whether you’re short on time, space, or equipment, this workout proves you don’t need any of that to get stronger, fitter, and more mobile.

So, are you ready to ditch the excuses and smash your fitness goals? Let’s get it!

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