Body weight workouts are an efficient and cost effective way to stay in shape. If you’re a busy person or travel often this workout will help you see results without having to find or pay for a gym membership.

It includes strength training exercises like squats, dips, and push ups as well as compound movements like burpees designed to get your blood pumping and your muscles activated. It also includes core strengthening workouts to help keep your body upright and your posture well kept especially if you sit for most of the day. If you have any light to heavy objects around the house like laundry detergent or a few heavy books you can add them to your exercises for an extra challenge.

To help improve cardiovascular health and to really challenge yourself, decrease the amount of rest between sets and exercises. This will keep your heart pumping and make you sweat. As you get used to this workout, challenge yourself by adding reps and set or by increasing the time you do the workout like in the case of the plank.

Exercise no. 1

Russian Twists

4 sets of 20 reps

Russian twists are a great way to build ab and core strength.

  1. Start by laying down on the floor with you knees bent and your feet planted flat on the ground. Place your feet under a piece of furniture or have a gym buddy hold them down if you can to help with stability.
  2. With your feet planted and stable, slowly bring your torso up to about a 45 degree angle so your body makes a V shape with your legs. Hold your hands together or hold a medicine ball or weight out in front of you for added resistance.
  3. Twist your hands or the weight from side to side almost touching the floor on each side. Once you’ve touched each side once you’ve completed one rep.
  4. Repeat for the desired amount of reps to complete your set.
Exercise no. 2

Push Ups

4 sets of 10 reps

  1. Get down on the floor supporting yourself with your hands your toes, with your hands slightly more than shoulder width apart.
  2. As you inhale, lower yourself until your chest just about touches the floor.
  3. Exhale while pushing your body back up to your starting position.
  4. Repeat for the desired amount of reps.
Exercise no. 3


Hold for 60 seconds

  1. Get into a pushup position on the ground or with your hands on a flat bench.
  2. Bend your elbows 90 degree and rest your body weight on them. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head. Hold this position for as long as directed.
Exercise no. 4

Jumping Squats

4 sets of 10 reps

Jumping Squats are similar to regular squats but they include a jump that will help with building explosiveness.

  1. Start by standing with your feet about shoulder width apart and your arms crossed on your chest. Keep your head up and your back straight.
  2. Now slowly come down as if to do a squat. At the bottom of the squat explode upwards into a jump using mainly your heels. You’ll want to jump as high as possible.
  3. As you’re coming back down be sure to absorb the landing in the balls of your feet as you come back down into squat position to repeat the motion.
Exercise no. 5

Decline Push Ups

4 sets of 10 reps

Decline push ups, are similar to regular push ups, except your feet/legs are elevated to create a decline positions.

  1. Start by getting into pushup position with your arms shoulder width apart and your legs near a bench or box. Put your feet on top of this bench or box to create a declined position.
  2. While trying to keep your arms tucked in towards your torso and breathing in, lower your torso down to the floor until your chest almost touches the floor.
  3. Exhaling through the movement, push yourself back up to your initial starting position.
  4. Pause, then repeat the movement for your next rep.
Exercise no. 6


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.
Exercise no. 7

Curtsy Lunges

3 sets of 12 reps

  1. Stand with your legs shoulder width apart and your knees slightly bent – this is your starting position.
  2. Step your left leg behind your right leg so your thighs cross while bending both knees as if you were curtsying. Double check and make sure your front knee is aligned with your front ankle.
  3. Return to your starting position, and repeat the movement with your other leg. This will complete one rep.
Exercise no. 8

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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