Today I’m sharing a bodyweight workout. It’s perfect if you’re travelling or working out from home and don’e have access to a lot of equipment. A bodyweight workout is perfect to do while at home.

If you’re not feeling the bodyweight workout today or you’re looking for a specific workout, be sure to check out my workouts page. I have all of the workouts that I’ve shared on the blog categorized by type of workout so that it’s easy to find exactly what you’re looking for.

You’ll start at the top of the list with the bodyweight squats, performing each exercise for 20 seconds, followed by a 40 second rest, and then move onto the next exercise listed. Once you’ve completed the last exercise on the list (walking plank), rest as much as you need. Start again at the top with the bodyweight squats. Complete 4 or 5 times through for a full workout.

This workout doesn’t require any equipment, though a yoga mat would be nice for things like the crunches and planks since you’ll be on the floor. I like these mats (affiliate link). I bought my Manuka Pro mat just before I started yoga teacher training and I’ve been really happy with it since.

I’ve listed descriptions of each exercise below the graphic just in case you need a refresher.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Clam shells

Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg. 

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

Walking plank

Starting in a plank position from either your toes or your knees with your hands on the ground directly below your shoulders, bring your left forearm to the ground followed by your right forearm. Then lift up onto your left hand and then your right hand. Continue alternating hands and forearms.

What’s your favorite exercise to include in a bodyweight workout? Tell me in the comments below.

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Bodyweight Workout
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