The 23 Best Bodyweight Exercises for Weight Loss

Weight loss can be tricky. In case you don’t know where to start, let us suggest these 23 best bodyweight exercises for slimming down!

Exercising is an essential component to losing weight and keeping it off for good since a caloric deficit is needed for weight loss to occur. There are two kinds of exercises you want to do for weight loss: strength training and cardio. Strength training exercises build muscle, and the more muscle you have, the more calories your body naturally burns at rest. Cardio exercises will burn more calories while you’re doing them, and for up to 24 hours after you stop.

A great way to get the most bang for your buck is to do strength training and cardio-blasting exercises as a circuit. A circuit consists of performing at least four exercises back-to-back, then resting for a minute or two, then repeat the circuit again three to five times. For best results, we recommend doing one cardio exercise for every three strength exercises.

Can you spare 10 minutes a day? Then you can do this 7-Day Paleo Weight Loss Bodyweight Workout Challenge!
Click here to get your FREE copy!

When you do these exercises back to back, your heart rate will get up higher for a cardiovascular boost that requires the body to use more oxygen. This means that your body will be torching calories during your workout and for hours after, all while getting the amazing muscle-building and toning benefits of strength training!

All of these exercises can be done from anywhere – all you need is your own bodyweight! If you want to focus on one body part at a time, choose your circuit of choice and do each exercise back-to-back. Rest for one to two minutes, then repeat the circuit three to five times. If you want to do a total body workout, choose one or two of your favorite exercises for each body part, or try the Total-Body Circuit Workout we put together at the end!

Arms and Shoulders

Push-ups | 10 reps

This classic exercise builds muscle in the shoulders, chest, arms, and core.

1. Begin in a high plank position with your hands slightly wider than your shoulders. Engage your abs and thighs and push down through your palms so that your upper back slightly puffs up.
2. Inhale to bend your elbows and lower your chest halfway towards the ground. Make sure to keep your hips in line with your shoulders. If you feel them sag, tap your knees down to modify to protect your back.
3. Then take an exhale to press back up and straighten your arms.
4. Repeat for 10 reps.

Diamond Push-ups | 8 reps

This push-up variation targets the triceps while also strengthening the shoulders and core. To make the exercise harder, lift your knees up and perform like a normal push-up.

1. Start in a tabletop position on your hands and knees. Bring your legs together and bend your knees, crossing the ankles. Then, walk your hands forward until there is a straight line from your shoulders to your knees.
2. Create a diamond shape with your index fingers and thumbs. Inhale to bend your elbows and lower your chest towards the ground. Keep your elbows hugging into your body.
3. Then, exhale to straighten your arms back out. Flex your triceps at the top.
4. Repeat for 8 reps.

Decline Push-ups | 10 reps

Challenge your shoulders and biceps with this exercise that’s sure to raise your heart rate.

1. Come into a high plank position, then pike your hips up towards the sky to come into a downward-facing dog. Engage your abs.
2. Inhale as you bend your elbows out to the sides and lower your head towards the ground.
3. Exhale as you push up and straighten your arms back out.
4. Repeat for 10 reps.

Single-Leg Tricep Dips | 5 reps per leg

This exercise will strengthen your triceps and shoulders.

1. Sit on the floor with your knees bent and your feet hip-width distance apart. Place your hands down behind you with your fingers pointing towards your heels. Press into your palms to lift your hips off the ground and straighten your arms.
2. Lift your right leg up and straighten it out in front of you. Engage your abs.
3. Inhale to bend your elbows to 90 degrees, keeping them pointing straight back behind you. Then, exhale to straighten your arms back out.
4. Repeat for 5 reps, then repeat with the other leg lifted.

Chair Dips | 10 reps

This exercise will make your triceps pop!

1. Sit on the edge of a chair or bench. Place your hands down on either side of your hips, then put weight on your hands and slide your hips in front of the chair.
2. Bend your elbows to 90 degrees, keeping them pointing straight back. Then, exhale and straighten your arms back out.
3. Repeat for 10 reps.

Climber Push-ups | 5 reps per side

This exercise will challenge your entire body, especially the arms and shoulders.

1. Come into a forearm plank position with your knees lifted and your abs and thighs engaged.
2. Place your right palm under your right shoulder, then your left palm under your left shoulder to come up into a high plank position.
3. Then, place your right forearm down and then your left forearm down to come back into a forearm plank position.
4. Repeat for 5 reps, leading with the right arm. Then, do 5 reps leading with the left arm.

---

Core and Back

Bird Dog | 12 reps

This exercise is the ultimate core strengthening exercise, toning your glutes, lower back, abs, and arms.

1. Start in a tabletop position on your hands and knees. Engage your abs.
2. Reach your right arm straight out in front of you while you reach your left leg straight back behind you. Lift up through the right thumb and your left heel to feel your shoulders, lower back, and glutes working.
3. Then, place the hand and knee back down and switch sides.
4. Alternate for a total of 12 reps.

Forearm Plank | 30 sec

Get strong, toned abs with this simple isometric exercise.

1. Lie down on your belly and prop yourself up on your forearms.
2. Tuck your toes under and lift your hips up in line with your shoulders.
3. Press down through your forearms and squeeze your thighs and abs as you hold for 30 seconds.

Plank with Hip Taps | 12 reps

This exercise takes the simple plank a step further and strengthens the obliques.

1. Start in a forearm plank position with your feet together.
2. Take an exhale as you twist your hips down to the right. Keep both forearms firmly rooted on the ground.
3. Inhale as you lift your hips back up to the center, then twist them to the left.
4. Continue alternating side-to-side for a total of 12 reps.

Side Plank | 20 sec per side

While this isometric exercise may look easy, you’re going to feel your obliques burn!

1. Lie down on your right side and prop yourself up on your forearm so that it is parallel to the top of your mat and the shoulder is stacked over the elbow. Stack your legs and flex your feet and place your left hand on your left hip.
2. Press down through the right forearm to lift your hips off the ground and come into a side plank.
3. Squeeze your abs, thighs, and glutes as you hold for 20 seconds, then switch sides.

Superman Lifts | 10 reps

Tone up your entire back with this fun and easy exercise.

1. Lie down on your belly. Reach your arms overhead and place your forehead down so that your neck is straight.
2. Inhale to lift your arms, head, chest, feet, and legs off the ground. Keep your gaze down and forward. Lift as high as you can, then exhale as you slowly lower back down.
3. Repeat for 10 reps.

Superman Flutter Kicks | 20 sec

This isometric exercise builds muscle in the upper, mid, and lower back.

1. Start in a superman position with your arms, head, chest, and legs all lifted.
2. Keep your legs and arms straight as you begin to flutter them up and down for 20 seconds.

Back Extensions | 12 reps

Strengthen your rear delts, rhomboids, and erector spinae muscles with this simple exercise.

1. Lie on your belly and rest your forehead on top of your hands. Bring the legs hip-width distance apart.
2. Press down firmly through the tops of your feet as you exhale and lift your arms, head, and chest off the ground to come into a back extension.
3. Hold for a moment at the top, then slowly lower back down.
4. Repeat for 12 reps.

Bicycles | 30 sec

Feel those abs burn with this classic core exercise.

1. Lie on your back with your feet lifted off the ground and your knees bent to 90 degrees. Place your hands behind your head.
2. Lift your shoulders off the ground. Then, straighten your left leg forward at a 45-degree angle as you exhale and twist your torso to the right. Try to bring your left elbow outside of your right knee.
3. Inhale to come back to the center, then switch directions.
4. Continue “cycling” side-to-side for 30 seconds.

Mountain Climbers | 20 sec

This cardio boosting exercise also builds strong core muscles.

1. Start in a high plank position with your shoulders stacked over wrists. Engage your abs and press down through your palms.
2. Pick up your right foot and use your abs to lift the knee into your chest. Then, place the foot back down and switch legs.
3. Continue alternating side-to-side for 20 seconds.

---

Legs

Single-Leg Deadlifts | 10 reps per side

Improve your balance as you build calorie-torching muscles in your glutes and hamstrings.

1. Stand with your weight in your right foot and your left leg straight back behind you, toes tapping the ground. Engage your abs, place your left hand on your hip, and reach your right arm straight down in front of you.
2. Inhale as you simultaneously lift your back leg and lower your chest towards the ground. Tap your right hand towards your left knee.
3. Then, exhale to stand back up to the starting position.
4. Repeat for 10 reps, then switch sides.

Squats | 12 reps

Strengthen your thighs and booty with this simple exercise.

1. Stand with your feet hip-width distance apart and your toes turned out slightly. Clasp your hands together in front of your chest and engage your abs.
2. With a straight back, inhale to sit your hips back and down until they are in line with your knees or lower. Keep most of your weight back in your heels.
3. Drive down through your heels to stand back up on an exhale.
4. Repeat for 12 reps.

Sumo Squats | 12 reps

This squat variation gives your inner thighs and outer hips an extra boost.

1. Stand with your feet separated wide and your toes turned out at 45-degree angles. Clasp your hands together in front of your chest.
2. Sit your hips back and down to come into a squat. Keep your knees in line with your toes and your shoulder blades squeezing together.
3. Press through your heels to stand back up and squeeze your glutes at the top.
4. Repeat for 12 reps.

Lunges | 10 reps per side

This classic exercise builds muscle in the quads, calves, glutes, and hamstrings.

1. Stand with your feet together and your hands on your hips. Engage your abs.
2. Step your right foot forward a few feet and then bend both knees towards 90 degrees to come into a lunge. Make sure to keep your right knee stacked over the ankle.
3. Exhale to drive through your right heel and step the foot back in line with the left.
4. Repeat for 10 reps, then switch legs.

Curtsy Lunges | 8 reps per side

This exercise strengthens the gluteus medius and outer hip muscles to provide stability for the torso (and burn more calories at rest!).

1. Start standing with your feet together and your hands on your hips.
2. Engage your abs and keep your torso upright as you step your right foot back and cross it behind you, coming into a curtsy. Keep your left knee stacked over the ankle and hover the right knee an inch above the ground.
3. Step the right foot back up to meet the left, then switch legs.
4. Alternate for 8 reps per side.

Burpees | 10 reps

Burn some major calories during and after this exercise.

1. Stand with your feet hip-width distance apart. Engage your abs.
2. Bend down and place your hands on the floor. Then, step or hop back to a high plank position.
3. Use your abs to step or hop your feet back up behind your wrists. With a flat back, bend your knees and stand all the way back up again.
4. Repeat for 10 reps.

Donkey Kickbacks | 10 reps per side

Strengthen your glutes with this easy exercise.

1. Start in a tabletop position on your hands and knees.
2. Lift your right knee to hover above the floor and flex the foot. Then, keep the knee bent to 90 degrees as you use your glutes to lift the leg back and up like you’re stamping your foot on the ceiling.
3. Pause at the top to squeeze your glutes, then bring the knee back down to hover above the floor.
4. Repeat for 10 reps, then switch sides.

Lunge Taps | 8 reps per side

Pump up your heart rate and tone your legs with this exercise.

1. Stand with your feet together and your abs engaged.
2. Keep your spine straight as you take a big step back with your right foot. Bend into your left knee and bring your hands to the floor to frame your foot. Keep the left knee stacked over the ankle.
3. Press down through your left heel to stand back up and bring your right foot back up to meet the left.
4. Switch legs, then repeat for a total of 8 reps per side.

---

Total-Body Circuit Workout

For a total-body workout, perform these six exercises back-to-back, then rest for 1-2 minutes. Repeat for 3 sets.

1: Sumo squats
2: Lunges
3: Push-ups
4: Plank with hip taps
5: Mountain Climbers
6: Burpees

If you struggle with weight loss, your biggest block might be… yourself! Our mindfulness program trains your brain to control cravings, get motivated to exercise, and meet your weight loss goals through meditation. We’ll show you how to overcome emotional eating and cravings in this simple, easy to follow program.