Essential Bodyweight Exercises

10 Essential Bodyweight Exercises You Can Do Anywhere

Travelling for work, or leading a busy lifestyle? There’s no need to miss your workout. Bodyweight exercises are your ultimate solution. They require no equipment, can be done anywhere, and provide a challenging workout for people of all fitness levels. This article introduces you to ten essential bodyweight exercises that our team at NATEFIT swears by.

1. Push-ups

Push-ups are a classic yet effective exercise that targets multiple muscles. This bodyweight move hits your chest, triceps, and shoulders while engaging your core and lower back for stability. Regular push-ups can improve upper body strength, posture, and bone health. To perform push-ups, start in a high plank position, keeping your body in a straight line. Lower your body until your chest is near the floor, then push up to return to the starting position. Make sure to keep your elbows close to your body to maximize muscle engagement. Our team of personal trainers can guide you to master the perfect form.

2. Squats

Squats are a compound exercise that work your quads, hamstrings, and glutes, while engaging your core for balance. They promote lower body strength, enhance mobility, and can even improve your bone density. To perform a squat, stand tall with your feet hip-width apart. Bend your knees and lower your body as if you’re sitting back into a chair, keeping your chest upright. Drive through your heels to return to the starting position. Reach out to Nathaniel Ernst, who excels in helping clients perfect their squat technique.

3. Lunges

Lunges work your lower body, particularly the quads, glutes, and hamstrings. They also improve balance and coordination. Doing lunges can also enhance functional movements and alleviate muscle imbalances. To do lunges, start standing tall, then step forward with one foot. Lower your body until your front knee is at a 90-degree angle. Push back up and repeat on the other side.

4. Planks

Planks are a total-body workout with a focus on the core. They improve core stability, which can enhance athletic performance and reduce the risk of injury. To do a plank, start in a forearm position with your elbows under your shoulders and your body in a straight line. Hold this position for 30 seconds to a minute, keeping your core engaged the entire time.

5. Burpees

Burpees are a high-intensity exercise that combines a squat, push-up, and jump. They work your entire body, increase cardiorespiratory fitness, and can burn a lot of calories. To do a burpee, start in a standing position, drop into a squat, kick your feet back into a plank, lower your chest to the floor, then jump back up to the starting position.

6. Mountain Climbers

Mountain climbers are a dynamic exercise that target your core while challenging your cardiovascular system. They can improve agility, boost metabolism, and tone your entire body. To perform mountain climbers, start in a high plank position. Draw one knee in towards your chest, then switch and bring the other knee in, akin to a running motion.

7. Jumping Jacks

Jumping jacks are a cardio exercise that boost your heart rate, improve coordination, and tone your calves, glutes, and deltoids. To do jumping jacks, stand tall, jump your feet apart and swing your arms above your head, then jump back to the starting position.

8. Tricep Dips

Tricep dips primarily target the triceps, helping to tone and strengthen your upper arms. They can also engage your core and shoulders. To do tricep dips, sit on a bench or chair, place your hands next to your hips, slide your butt off the bench, and lower your body by bending your elbows before pushing back up.

9. High Knees

High knees are a cardio exercise that also strengthens your core. They can help improve agility, endurance, and calorie burn. To do high knees, stand tall and quickly bring one knee up towards your chest, then switch to the other knee, maintaining a running motion.

10. Glute Bridge

The glute bridge targets your glute while also working your core, hamstrings, and hip muscles. This exercise is excellent for strengthening the posterior chain, which is crucial for improving performance in other exercises and daily activities. Glute bridges can also alleviate lower back pain and improve posture. To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor. Push your heels into the ground and lift your hips off the floor until your knees, hips, and shoulders form a straight line. Hold for a moment at the top before lowering back down gently.

How to Incorporate These Essential Bodyweight Exercises

Bodyweight exercises are your best friends when it comes to working out anywhere, anytime. You can make these exercises more challenging by adding reps, sets, or reducing rest time in between sets. You can also modify these exercises to match your fitness level or target different muscle groups. For example, try wide-arm push-ups to place more emphasis on your chest, or single-leg squats for more lower body stability and strength.

How NATEFIT Can Help

Working out independently doesn’t mean you’re on your own. The benefits of working with a personal trainer can help you elevate your fitness journey. They can provide you with a personalized workout plan, guide you on the proper form to prevent injuries, and help you stay accountable.

For example, Nathaniel Ernst specializes in strength training and muscle building. He can help you adapt these bodyweight exercises to meet your specific fitness goals, whether that’s muscle tone, strength, or fat loss. Similarly, Tyson Linford has vast experience in weight loss management and functional training, perfect for individuals aiming for fat loss or improved physical performance.

At NATEFIT, we also provide online coaching. This service offers you the convenience of accessing a personal trainer, regardless of your location. With online coaching, you can receive professional guidance and support, ensuring that you get the most out of your bodyweight workouts, wherever you are.

To make your fitness journey more structured and goal-oriented, consider a consultation with one of our personal trainers. It’s the first step towards a personalized fitness program that addresses your specific needs and fitness goals.


Remember, consistency is key in fitness. While it can be challenging to maintain a workout routine amidst a hectic schedule or frequent travel, these bodyweight exercises ensure you can always find time for a workout.

Incorporate these ten essential bodyweight exercises into your routine, and you’ll be well on your way to improved strength, flexibility, and overall fitness. Whether at home, in a hotel room, or a park, these exercises ensure your fitness routine never takes a backseat.

For more information on health and fitness, check out our podcast: the Down & Dirty Podcast

NATEFIT Services:

Our Team:

Check out our Reviews!