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Let’s face it. Sometimes the gym just isn’t an option. Whether you’re stuck at home, traveling, or simply craving a break from the usual lifting routine, you don’t need a single dumbbell to get strong and lean. Bodyweight workouts are the ultimate fallback plan—and they’re a lot more effective than most people think.
What makes bodyweight training so powerful is its versatility. It builds strength, boosts endurance, and sharpens coordination all at once. With just a little floor space and a lot of determination, you can get a complete, sweat-drenching session that challenges every muscle group.
This six-move workout was built for anyone looking to stay shredded and strong without using equipment. Ready to dive in? Let’s break it down.
1. Plyometric Push-Ups
What it targets: Chest, shoulders, triceps, core
Why it works: Unlike standard push-ups, this explosive variation demands power and speed. The added plyometric element forces your muscles to fire quickly, improving upper body strength and core stability.
How to perform:
- Start in a regular push-up position
- Lower halfway, then push off the ground with enough force to lift your hands
- Land softly and go straight into the next rep
Sets/Reps: 3 sets of 8 to 12 reps
Pro tip: Keep your core braced and hips aligned, like you’re holding a strong plank the entire time. Beginners can modify by performing the movement on their knees.
2. Bulgarian Split Squats
What it targets: Quads, glutes, hamstrings, calves
Why it works: This single-leg move is a powerhouse for building lower-body strength. It improves balance, increases range of motion, and creates serious burn in your glutes and thighs.
How to perform:
- Stand two feet in front of a bench or chair
- Place your back foot on the bench, top side down
- Lower into a lunge until your front thigh is parallel to the floor
- Push through your front heel to return to standing
Sets/Reps: 3 sets of 10 to 12 reps per leg
Pro tip: Drive through your heel to activate your glutes and prevent strain on your knee. Keep your torso tall throughout.
3. Commando Plank-Up Downs
What it targets: Shoulders, arms, core, obliques
Why it works: This dynamic movement torches your core while also testing upper body endurance and shoulder stability. It doubles as a strength and cardio move.
How to perform:
- Start in a forearm plank position
- Press up one hand at a time into a high plank
- Lower back to your forearms, leading with the opposite arm
- Continue alternating lead arms
Sets/Reps: 3 sets of 10 to 15 reps
Pro tip: Keep your hips as still as possible. A tight core is key to minimizing sway and maximizing effectiveness.
4. Jump Squats
What it targets: Quads, glutes, hamstrings, calves
Why it works: This explosive lower-body move helps build power while spiking your heart rate. It’s a go-to for burning fat and developing athleticism.
How to perform:
- Begin in a regular squat stance, feet shoulder-width apart
- Lower into a squat, then jump as high as you can
- Land softly, bending knees and going right into the next squat
Sets/Reps: 3 sets of 12 to 15 reps
Pro tip: Land with control. Avoid locking your knees. Soft landings protect your joints and help maintain rhythm.
5. Superman Pull-Ins
What it targets: Lower back, glutes, hamstrings, upper back
Why it works: Sitting for long hours tightens the back and weakens the posterior chain. This move reverses that by firing up all the muscles you don’t see in the mirror.
How to perform:
- Lie face down with arms and legs extended
- Lift your arms, chest, and legs off the floor
- Pull your elbows back toward your ribs as if rowing
- Extend arms forward again and lower down
Sets/Reps: 3 sets of 12 to 15 reps
Pro tip: Keep your neck in line with your spine. Look slightly ahead to avoid straining it. Squeeze your glutes at the top for full activation.
6. Side Plank Hip Dips
What it targets: Obliques, abs, shoulders, glutes
Why it works: This side plank variation doesn’t just challenge your core—it also works shoulder stability and glute strength. It’s a killer for tightening the waistline and improving balance.
How to perform:
- Get into a side plank with elbow under shoulder and feet stacked
- Lower your hips toward the floor, then lift back to the start
- Repeat all reps on one side before switching
Sets/Reps: 3 sets of 10 to 12 reps per side
Pro tip: Keep the motion smooth and controlled. Avoid collapsing your body. Imagine lifting from your waist, not just your hips.
Ready to Rethink Strength Training?
This workout is proof that you don’t need weights to build muscle or torch fat. Bodyweight training taps into real functional strength, builds endurance, and forces full-body coordination. Best of all, it requires zero equipment and can be done anywhere.
Want to level it up? Turn these moves into a circuit. Do all six exercises back to back with minimal rest, then recover for a minute before repeating. Complete 3 to 4 rounds for a total-body session that’ll leave you feeling powerful and energized.
Strength isn’t defined by the barbell on your back or the number of plates you lift. It’s measured by your consistency, grit, and the way you show up—even when the gym isn’t available. So, the next time you’re tempted to skip a workout, remember this routine. You’ve got everything you need already.
