Bodyweight exercises can turn any patch of floor into a fully equipped gym, and Fitness Volt has rounded up 10 moves you can tailor to your schedule.
These bodyweight exercises demand nothing more than your own momentum—and occasionally a bench or resistance band—to deliver a full‑body blast.
Why Bodyweight Exercises Work
No clanking plates, no crowded machines—just you, gravity and a handful of powerful, functional movements. When you rely on bodyweight exercises, you build strength, endurance, balance and flexibility all at once.
Plus, the high‑intensity nature of these drills torches calories and improves cardiovascular health, making them perfect for fat‑burning and muscle‑shaping in one go.
The 10 Moves
1. B‑Stance Hip Thrusts
Target: Glutes, hamstrings, lower back‑friendly
Sit with your back against a sturdy bench or chair, one foot flat, the other extended with heel on the ground.
Drive through the planted heel to lift hips until your body is parallel to the floor. Lower slowly.
Aim for three sets of 12 reps (or adjust to suit your time and fitness level).
2. Single‑Leg Romanian Deadlifts
Target: Glutes, hamstrings, balance, mobility
Stand tall, hinge at the hips and lift one leg straight behind you until your torso parallels the ground.
Return upright without rounding your back. Repeat for your desired reps, then switch legs.
3. Pike Push‑Ups
Target: Deltoids, upper body strength
From a downward‑dog position (tip‑toe stance), bend at the elbows—keeping your back straight—and lower until your head almost touches the floor.
Press back up, focusing on driving through your shoulders.
4. Dumbbell Lateral Raises (Household Edition)
Target: Shoulders, biceps stabilisation
Grab light dumbbells or water bottles. With arms slightly bent, lift out to shoulder height, hinge from the shoulders and lower under control.
Higher reps, not heavy weights, make the difference.
5. Windshield Wipers
Target: Obliques, core stability
Lie on your back, arms outstretched, legs straight up. Keeping shoulders glued to the floor, lower legs to one side as far as possible, then sweep back through the centre to the opposite side. Repeat for as many reps as you can manage.
6. Reverse Crunches
Target: Lower abs
Lie supine, knees bent, arms flat by your sides. Use your abs to lift your hips toward your sternum, then lower with control. No equipment required—just core focus.
7. Squat Jumps
Target: Quads, glutes, explosive power, cardio
Stand in a wide squat, then explode upward, legs straight, quads and glutes engaged, arms swinging for momentum.
Land softly on bent knees to absorb impact. Imagine the floor is lava to maximise effort.
8. Walking Lunges
Target: Quads, hamstrings, glutes
Take a big step forward from a standing position, lower until both knees form 90°, then drive up and step through into the next rep.
Hands on hips helps stability; high reps substitute for extra weight.
9. Skydivers
Target: Posterior chain, posture, back health
Lie on your front, legs straight, palms beside your head. Lift arms, chest, head and legs off the floor, drawing shoulders back and down. Hold for a few seconds, then lower slowly and repeat.
10. Seated Resistance Band Rows
Target: Upper back, lats, biceps
Loop a resistance band around your feet, sit tall, abs braced. Pull the band toward your waist, keeping your shoulders down and elbows tucked. Release under control and repeat.
Commenting on the findings, a Fitness Volt spokesperson said, “The great thing about these exercises is that you can stay on top of your health and fitness with little to no cost and from any place at any time.
“The exercises work together to ensure a full body workout, but each can be done in isolation and amended according to the person doing them – they’re effective whether you’re a seasoned exerciser or just starting out on a fitness journey.”
Incorporate these bodyweight exercises into your routine, and you’ll have a versatile, no‑excuses toolkit for strength, stamina and balance—anywhere, anytime.
