No gym? That’s no excuse to abandon your workouts. Regardless of your fitness level, there are exercises you can do that require zero equipment — just your body weight as resistance. 

In fact, a January 2017 study in the Journal of Strength and Conditioning Research found that bodyweight exercises like push-ups, squats, and lunges can be just as effective at building strength and muscle mass as traditional weightlifting exercises (such as bench press and leg press).

But with bodyweight exercises, you can do them anytime, anywhere, which makes them convenient for those short on time or who prefer working out at home or while traveling. And beyond the convenience factor, bodyweight exercises also offer a host of benefits, including increased muscular endurance, improved flexibility, better cardiovascular health and reduced risk of injury.

A December 2017 study in the Journal of Athletic Training found that bodyweight exercises can help to improve overall fitness and reduce the risk of injury in athletes, particularly in movements that mimic real-life activities (ex. squats and lunges). 

If you’re unsure where to start — or you’re ready to take the bodyweight moves you’re already doing to the next level, we'll dive into some of the most effective bodyweight moves for women, with variations and tips for proper form.

1. Squats

Squats are a great way to target the muscles in your lower body, including your glutes, quads, and hamstrings. To perform a squat:

1. Stand with your feet shoulder-width apart and your toes pointing forward.
2. Lower your body by bending your knees and hips, keeping your chest lifted and your weight in your heels.
3. Keep your knees in line with your toes and your spine in a neutral position, avoiding any rounding or arching in your lower back.
4. Lower your body until your thighs are parallel to the ground, or until you reach a comfortable range of motion.
5. Pause briefly before pushing your body back up into the starting position, fully extending your knees and hips.

Advanced variations: squat jump, squat pulse, and squat hold

2. Lunges

Like squats, lunges are an excellent lower-body exercise that targets your glutes, quads, and hamstrings. To perform a lunge: 

1. Stand with your feet hip-width apart and your hands on your hips.
2. Step forward with your right foot, bending both knees to 90 degrees.
3. Keep your front knee directly above your ankle and your back knee pointed towards the ground.
4. Push off your front foot to return to the starting position.
5. Repeat on the other side by stepping forward with your left foot.
6. Continue alternating legs for the desired number of reps.

Advanced variations: lunge jump (either switching legs in the air or landing in the same stance you took off from), lunge pulse, and lunge hold

3. Plank

Planks are an excellent exercise for strengthening your core muscles, including your abs, lower back, and obliques. To perform a plank:

1. Start on all fours, hands under shoulders and knees under hips.
2. Straighten your legs out behind you so that your body forms a straight line from your head to your heels.
3. Engage your core muscles by tightening your abs, glutes, and thighs. This will help to stabilize your spine and prevent your lower back from sagging.
4. Hold the position for as long as you can, aiming for at least 30 seconds to start.

Beginner variations: wall plank, incline plank, and plank on knees

Advanced variations: side plank, decline plank, and one-arm or one-leg plank

4. Push-Ups

The push-up is a classic bodyweight exercise that targets your chest, triceps, and shoulders. To perform a push-up:

1. Begin in a high plank, with your hands shoulder-width apart and your arms fully extended. Your body should form a straight line from your head to your heels.
2. Engage your core muscles by tightening your abs, glutes, and thighs.
3. Slowly lower your chest toward the ground by bending your elbows, keeping your body in a straight line.
4. Press yourself back up into the starting position, fully extending your arms.

Beginner variations: wall push-up, incline push-up, and push-up on knees

Advanced variations: decline push-up, plyo push-up, and one-arm push-up

5. Mountain Climbers

Mountain climbers are a great way to get your heart rate up while also working your core muscles. To perform mountain climbers:

1. Begin in a high plank, with your hands shoulder-width apart and your arms fully extended. Your body should form a straight line from your head to your heels.
2. Engage your core muscles by tightening your abs, glutes, and thighs.
3. Bring your right knee toward your chest, keeping your foot off the ground. 
4. Return it to the starting position.
5. Repeat with your left knee, alternating legs as if you were running in place.
6. Aim for at least 30 seconds to start.

6. Burpees

Burpees are a full-body exercise that targets your legs, chest, and arms while also getting your heart rate up. To perform a burpee: 

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squatting position, placing your hands on the ground in front of you.
3. Kick your feet back into a plank position, with your arms fully extended and your body in a straight line.
4. Lower your body down into a push-up, bending your elbows and bringing your chest towards the ground.
5. Push your body back up into the plank position.
6. Jump your feet forward to your hands, landing in the squatting position.
7. Explosively jump up, reaching your arms overhead.
8. Land back in the starting position and immediately repeat the sequence for the desired number of reps.

7. Glute Bridges

Glute bridges are a great way to work your glutes and hamstrings while also strengthening your core. To perform a hip raise:

1. Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
2. Press your heels into the ground and lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
3. Pause briefly at the top of the movement before slowly lowering your hips back down to the starting position.

Advanced variations: single-leg glute bridge and glute bridge march

8. Superman

The Superman exercise is a great way to strengthen your lower back muscles. To perform a Superman:

1. Lie on your stomach on the ground with your arms extended in front of you and your legs straight.
2. Engage your core muscles by tightening your abs and glutes.
3. Lift your arms, chest, and legs off the ground at the same time, keeping your neck in a neutral position.
4. Pause briefly at the top of the movement, squeezing your shoulder blades together and feeling the contraction in your lower back.
5. Slowly lower your arms, chest, and legs back down to the starting position.