6 Fast And Easy Bodyweight Workout Exercises

Bodyweight exercises are the most effective exercises if you want to do a fast and relatively easy workout, especially if you are at home and do not have access to certain equipment. This means that bodyweight workouts are super affordable and accessible because you don't need to pay for a gym membership!

I also personally prefer bodyweight workouts because the chances of injury are relatively lower compared to weightlifting. The best way to use this list is to do all of these exercises five or more times a week. 

Here is a list of the best bodyweight exercises that actually work to strengthen your muscles. 

1. Plank

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A plank is a great way to strengthen your core and it can help improve your stability and posture. Even though the focus is on your core, planks actually involve your whole body, including your arms and legs. Therefore, planks are an effective workout that doesn't require any equipment. 

How do you do a plank?

• Lie on your stomach and raise yourself up on your elbows, which should be shoulder-width apart.
• Raise yourself up on your toes with your feet also shoulder-width apart and try to hold this position for at least 30 seconds. You can choose to challenge yourself by holding the plank position for even longer if you can.
• Your back should be flat and make sure that your hips do not dip.
• To get the most out of this exercise, try to do three sets with a one minute break in between each of the sets.
• You can double-check if your form is correct by watching this video below. 

2. Mountain Climbers

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Mountain climbers are an effective full-body cardio exercise and they can help improve your balance and agility. Mountain climbers are beneficial for all athletes, especially those who want to work on creating a powerful stride. This is because mountain climbers require explosive leg movements. 

How do you do mountain climbers?

• Start in the plank position, but this time, you want to draw one knee in, bringing it close to your elbow.
• Keep alternating which leg is drawn in and gradually quicken your speed.
• Try to do this for one minute with three sets and one minute break in between each of the sets.
• You can double-check if your form is correct by watching this video below.

3. Bicycle Crunches

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Bicycle crunches are a common core exercise and they can help strengthen your obliques. However, it is important that you do not rush this exercise, even if you are tempted to do so. You have to make sure that you engage your core the entire time by focusing on your technique.

How do you do bicycle crunches?

• Start on your back and place your hands at the back of your head.
• Meet your right elbow to your left knee while engaging your core.
• Reset and then meet your left elbow to your right knee while engaging your core.
• Keep alternating sides and make sure your core is engaged the whole time.
• Aim for ten bicycle crunches per side (twenty in total) with three sets and a one-minute break in between each of the sets. 

You can double-check if your form is correct by watching this video.

4. Pushups

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Pushups are the perfect exercise if you want to strengthen the chest, shoulders, and triceps, while also engaging the back and core. They are definitely not easy, so it is acceptable to go on your knees instead of on your toes.

How do you do pushups?

• Start in the plank position (you may choose to go on your knees instead of your toes if you're doing modified pushups)
• Slowly lower your elbows behind you until they are in line with your chest and then raise yourself back up like you are pushing open a heavy door.
• Aim for ten pushups with three sets and one minute break in between each of the sets.
• You can double-check if your form is correct by watching this video.

5. Stationary Lunges

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Lunges are a great lower-body exercise that can also help improve your balance. There are several muscles that you engage when you do lunges, for example, your quadriceps, hamstrings, calves, gluteal muscles, abdominals, and back muscles. 

How do you do lunges?

• Place one foot in front of you and slowly drop your body down to position the front knee right above your ankle.
• Make sure the back leg is at a 90-degree angle when your body drops down. Reset and aim to do fifteen lunges.
• After, switch whichever leg is in front and aim to do another fifteen lunges.
• Try to do three sets with a one minute break in between each set.
• You can double-check if your form is correct by watching this video.

6. Stairs

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For this last exercise, you can just use your stairs at home or you can find a place outside close to you that has stairs. This is an effective way to improve your cardio and agility in addition to strengthening your leg muscles.

How do you do stair exercises?

• All you have to do is run up and down the stairs as fast as you can for one minute.
• To challenge yourself, you can try to run two stairs at a time on your way up.
• Aim to do this exercise for three sets (for example, three flights of stairs up and three flights of stairs down) with a one-minute break in between each set. 

These bodyweight exercises are a great way to work those muscles and stay active, especially since you don't need any equipment and you can do them almost anywhere. As a reminder, the best way to use this list of bodyweight exercises is to do all of these exercises five or more times a week. That way, you will get the most out of this workout and you will end up feeling more satisfied with your progress!