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Exercises

Bodyweight full body exercises

Bodyweight full body exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

30 moves30 with 3D demosBeginner 8Intermediate 10Advanced 12

Beginner bodyweight full body exercises 8

Bird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentKnee plank demonstrated on the 3D figure3D demoKnee plankBeginner · No equipmentKnee side plank demonstrated on the 3D figure3D demoKnee side plankBeginner · No equipmentStar Jump demonstrated on the 3D figure3D demoStar JumpBeginner · No equipment

Intermediate bodyweight full body exercises 10

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBear Crawl demonstrated on the 3D figure3D demoBear CrawlIntermediate · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentForearm plank demonstrated on the 3D figure3D demoForearm plankIntermediate · No equipmentInchworm walkout demonstrated on the 3D figure3D demoInchworm walkoutIntermediate · No equipmentMountain climbers demonstrated on the 3D figure3D demoMountain climbersIntermediate · No equipmentSide plank demonstrated on the 3D figure3D demoSide plankIntermediate · No equipmentStair climbing demonstrated on the 3D figure3D demoStair climbingIntermediate · A stepNatural Glute Ham Raise demonstrated on the 3D figure3D demoNatural Glute Ham RaiseIntermediate · A bench or box

Advanced bodyweight full body exercises 12

Burpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxL-sit demonstrated on the 3D figure3D demoL-sitAdvanced · No equipmentReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxShuttle runs demonstrated on the 3D figure3D demoShuttle runsAdvanced · No equipmentSide plank with leg lift demonstrated on the 3D figure3D demoSide plank with leg liftAdvanced · No equipmentSingle-leg push-up demonstrated on the 3D figure3D demoSingle-leg push-upAdvanced · No equipmentSprint intervals demonstrated on the 3D figure3D demoSprint intervalsAdvanced · No equipmentFreestanding handstand demonstrated on the 3D figure3D demoFreestanding handstandExpert · No equipmentV-sit demonstrated on the 3D figure3D demoV-sitExpert · No equipment

Workouts that use them

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Questions people ask

What are good bodyweight full body exercises for beginners?

Start with moves graded easy, such as Bird dog, Bird dog, one limb at a time, Get Up and Down from the Floor. There are 8 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight full body exercises at home without equipment?

Yes. 24 of the 30 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Get Up and Down from the Floor.

What are the hardest bodyweight full body exercises?

Moves graded advanced or expert include Freestanding handstand, V-sit. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.