Quick and Effective: My Favorite Bodyweight Moves for a Total-Body Workout

If there’s one thing I know from experience, it’s that life can get busy, and sometimes I just can’t make it to the gym for my usual resistance training sessions. But that doesn’t mean my workout gets skipped—no way! I’m a big believer in working with what you’ve got, and one of the best ways to do that is with bodyweight exercises. No equipment? No problem!

Bodyweight workouts are my go-to for those days when I need something quick, effective, and right at home. The beauty of bodyweight exercises is that they’re adaptable and perfect for any fitness level. And the best part? You don’t need any fancy equipment. Just a little space, a dash of motivation, and you’re set for a killer workout. (But, for those of you who want to know what my favorite home equipment is....here you go!)

The Best Bodyweight Exercises for a Full-Body Workout Anywhere

Today, I wanted to share some of my absolute favorite bodyweight exercises for a full-body workout you can do anywhere. Whether you’re in your living room, on vacation, or just short on time, these moves will get you moving, sweating, and feeling strong.

Squats for Lower Body Strength

Let’s start with a classic: squats. Squats are one of my favorite exercises because they target so many muscles—your quads, hamstrings, glutes, and even your core! They’re the perfect foundation for a strong lower body and are easy to do anywhere.

- How to do them: Stand with your feet about hip-width apart, with your toes pointed slightly outward. Lower down as if you’re sitting back into a chair, keeping your chest lifted and your knees tracking over your toes. Push through your heels to return to standing.

- Tip: For an added challenge, try tempo squats—lower slowly for a count of three, then push up quickly. You’ll feel the burn, trust me!

Push-Ups for Upper Body Power

Push-ups are a full-body move in themselves. Not only do they work your chest, shoulders, and triceps, but they also engage your core, making them a fantastic all-around exercise.

- How to do them: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows, keeping them close to your sides. Push back up to the starting position.

- Tip: If you’re still building upper body strength, try modified push-ups with your knees on the ground. As you get stronger, work up to full push-ups for that extra challenge!

Plank Variations for Core Stability

Planks are a core staple and a go-to in my home workout routine. They strengthen not only your abs but also your back, shoulders, and glutes. Plus, there are so many ways to modify them for different levels!

- How to do them: Start in a forearm plank with your elbows directly under your shoulders, legs extended straight behind you. Hold your body in a straight line from head to heels, engaging your core and squeezing your glutes.

- Variations: Try side planks for obliques, or lift one leg for an added core challenge. Another fun one? Plank jacks—jump your feet in and out while holding the plank position for a cardio boost!

Glute Bridges for Lower Body and Core

Glute bridges are an awesome way to target your glutes and hamstrings, and they also work your core. They’re a go-to for me when I want to focus on lower body strength without any equipment.

- How to do them: Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes as you lift your hips up, creating a straight line from your shoulders to your knees. Lower back down and repeat.

- Tip: For an extra challenge, try single-leg glute bridges—just lift one leg in the air and complete the movement on one side before switching.

Lunges for Balance and Leg Strength

Lunges are amazing for your legs and core, and they help improve balance and coordination. You can do them in all kinds of variations to keep things interesting!

- How to do them: Start standing, then step one foot forward into a lunge, lowering your back knee toward the ground while keeping your front knee aligned over your ankle. Push back to the starting position and switch sides.

- Variations: Try reverse lunges for a gentler knee-friendly option, or add a pulse at the bottom of each lunge to intensify the burn!

Mountain Climbers for Cardio and Core

Mountain climbers are my favorite way to get a burst of cardio in a bodyweight workout. They’re high-energy and work both your core and your lower body, making them an awesome full-body move.

- How to do them: Start in a high plank position with your shoulders over your wrists. Drive one knee toward your chest, then quickly switch, bringing the other knee forward while keeping your core tight.

- Tip: Try to keep a steady rhythm, and go as fast as you can without losing form. It’s a cardio blast in seconds!

Burpees for Total-Body Conditioning

Okay, I know, I know—burpees get a bad rap. Nobody likes them! This is true, but hear me out: they’re one of the most effective bodyweight exercises out there. Burpees get your heart rate up, work your entire body, and can be done anywhere. It’s a love-hate relationship, but the benefits are worth it!

- How to do them: Start standing, then squat down and place your hands on the floor. Jump your feet back into a plank position, do a push-up, then jump your feet back toward your hands and explode up into a jump.

- Tip: For a lower-impact option, skip the jump and step back into the plank instead. Trust me, you’ll still feel it!

Tricep Dips for Arm and Shoulder Strength

If you have a chair or a low ledge, tricep dips are a great way to work the backs of your arms and shoulders without weights.

- How to do them: Sit on the edge of the chair, place your hands next to your hips, and scoot forward so your hips are just off the seat. Lower your body by bending your elbows, then press up to straighten your arms.

- Tip: Keep your elbows pointing straight back and try to avoid letting them splay out to the sides. The more controlled the movement, the more you’ll work those triceps!

Putting It All Together: My Quick Full-Body Circuit

When I’m short on time, I’ll put these exercises into a circuit to get a full-body workout in 20-30 minutes. And since all of these moves can be done on a mat, I always grab my favorite yoga mat for comfort and support. Here’s a quick example of how I’d set it up:

1. Squats - 45 seconds

2. Push-Ups - 45 seconds

3. Plank - 45 seconds

4. Glute Bridges - 45 seconds

5. Lunges - 45 seconds (switch legs halfway)

6. Mountain Climbers - 45 seconds

7. Burpees - 30 seconds (for that extra cardio boost!)

8. Tricep Dips - 45 seconds

Rest for 1-2 minutes, then repeat the circuit 2-3 times depending on how much time you have. This circuit gives you a solid full-body burn without any equipment. I’m always surprised at how effective these simple moves can be when done with good form and intention.

Why I Love Bodyweight Workouts

Bodyweight workouts are more than just a backup for when I can’t make it to the gym—they’re a reminder that fitness can happen anywhere, anytime. There’s something empowering about knowing I can get a great workout in with nothing but my own body. These exercises have helped me stay consistent, strong, and focused even on the busiest of days.

So, next time you’re short on time or don’t have access to equipment, remember that a killer workout is just a few bodyweight exercises away. Give this circuit a try, and let me know how it goes!

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!