Hey there! Looking to get fit without hitting the gym? Look no further! In this ultimate guide, we’ve got you covered with a wide range of bodyweight exercises specifically designed for men. From push-ups to squats, and everything in between, we’ll show you how you can build strength, tone your muscles, and improve your overall fitness using just your own bodyweight. Say goodbye to expensive equipment and long commutes to the gym, and say hello to a convenient and effective way of working out. Let’s get started on your journey to a fitter and healthier you!
Upper Body Exercises
When it comes to building upper body strength and muscle, bodyweight exercises are an excellent option. They can be done at home or outdoors, without the need for any equipment. Here are some of the best upper body exercises to add to your workout routine:
Push-Ups
Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core muscles. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your elbows tucked in, and then push back up to the starting position. You can modify push-ups by doing them on your knees or elevating your hands on a bench.
Pull-Ups
Pull-ups are one of the most effective exercises for building back and bicep strength. They require a pull-up bar or sturdy overhead structure to hang from. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back and arms to pull yourself up until your chin is above the bar, then lower yourself back down with control. If pull-ups are too challenging, you can use resistance bands for assistance.
Dips
Dips primarily target the triceps and chest muscles. You can perform dips using parallel bars or even two sturdy chairs placed parallel to each other. Hold onto the bars or chair edges, and lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position using your triceps.
Handstand Push-Ups
Handstand push-ups are an advanced upper body exercise that targets the shoulders, triceps, and upper back. Start by getting into a handstand against a wall, with your hands placed shoulder-width apart and your feet resting against the wall for support. From this position, bend your elbows and lower your head towards the ground, then push back up to the starting position.
Diamond Push-Ups
Diamond push-ups are a variation of push-ups that place more emphasis on the triceps. Instead of placing your hands shoulder-width apart, bring them close together so that your thumbs and index fingers form a diamond shape. Perform the push-up movement, keeping your elbows tucked in throughout the exercise.
Burpees
Burpees are a full-body exercise that combines cardio and strength training. They work multiple muscle groups, including the chest, shoulders, triceps, legs, and core. Start in a standing position, then squat down and place your hands on the ground. Kick your legs back into a plank position, perform a push-up, and then jump your feet back to your hands. Finally, explosively jump up into the air, reaching your hands overhead.
Lower Body Exercises
Don’t neglect your lower body! Incorporating lower body exercises into your workout routine will not only build strength and muscle, but also improve your overall athleticism. Here are some effective bodyweight exercises for the lower body:
Squats
Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, and glutes. Start by standing with your feet shoulder-width apart, toes slightly turned out. Lower your body down by bending at the knees and hips, keeping your chest up and your knees tracking in line with your toes. Once you’ve reached a comfortable depth, push through your heels to return to the starting position.
Lunges
Lunges are great for targeting the quadriceps, hamstrings, glutes, and calves. Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body down until both knees are at a 90-degree angle. Push through your right heel to return to the starting position and repeat on the other side. You can also perform walking lunges by taking alternating steps forward.
Jumping Jacks
Jumping jacks are a simple yet effective cardiovascular exercise that also engages the lower body muscles. Start by standing with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump your feet back together and lower your arms. Continue this jumping motion for the desired number of repetitions.
Calf Raises
Calf raises target the calf muscles and can be done using a step, platform, or even the edge of a curb. Stand with the balls of your feet on the edge of the step, allowing your heels to hang off. Slowly raise your heels as high as possible, then lower them back down. You can perform calf raises with both legs at the same time or focus on one leg at a time to increase the intensity.
Pistol Squats
Pistol squats are a challenging exercise that requires strength, balance, and flexibility. Begin by standing on one leg with the other leg extended straight out in front of you. Lower your body down into a single-leg squat position while keeping your extended leg off the ground. Push through your heel to return to the starting position. If pistol squats are too difficult, you can use a support or perform assisted pistol squats by holding onto a solid object.
Glute Bridges
Glute bridges are a great exercise for targeting the glute muscles. Start by lying on your back with your knees bent and feet flat on the ground. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Pause at the top for a moment, then lower your hips back down. To increase the difficulty, you can perform single-leg glute bridges by extending one leg straight out.
Core Exercises
Building a strong and stable core is essential for overall strength and functional movement. These bodyweight exercises will help you strengthen your abdominal and back muscles:
Planks
Planks are a foundational core exercise that targets the entire midsection, including the rectus abdominis, obliques, and transverse abdominis. Start by getting into a push-up position, then lower yourself onto your forearms. Engage your core, squeeze your glutes, and maintain a straight line from your head to your heels. Hold this position for as long as possible while maintaining good form.
Crunches
Crunches are a classic core exercise that primarily targets the rectus abdominis. Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, keeping your elbows wide. Engage your core and lift your upper body towards your knees, squeezing your abs at the top of the movement. Lower back down in a controlled manner and repeat.
Leg Raises
Leg raises are an effective exercise for targeting the lower abdominal muscles. Lie on your back with your legs straight and your hands by your sides. Lift your legs off the ground while keeping them straight and raise them as high as possible. Slowly lower them back down, maintaining control throughout the movement. To make the exercise more challenging, you can perform hanging leg raises from a pull-up bar.
Russian Twists
Russian twists engage the obliques and core muscles. Sit on the ground with your knees bent and feet lifted off the ground, creating a V-shape with your upper body and thighs. Hold your hands together in front of you or hold a weight for added resistance. Twist your torso to one side, then to the other, while maintaining a stable and engaged core.
Bicycle Crunches
Bicycle crunches target the entire core, including the obliques and rectus abdominis. Lie on your back with your knees bent and feet off the ground. Place your hands behind your head, elbows wide. Bring your right elbow towards your left knee while simultaneously extending your right leg straight out. Repeat on the opposite side, bringing your left elbow towards your right knee.
Mountain Climbers
Mountain climbers are a dynamic core exercise that also engages the upper body and cardiovascular system. Start in a push-up position with your hands placed slightly wider than shoulder-width apart. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating leg movements as quickly as possible.
Full-Body Exercises
If you’re looking for a total body workout, incorporating full-body exercises into your routine is the way to go. These exercises engage multiple muscle groups and elevate your heart rate for maximum calorie burn:
Burpees
Burpees, mentioned earlier as an upper body exercise, deserve their place in the full-body section as well. This explosive movement involves a combination of a push-up, squat, and vertical jump. Begin in a standing position, then squat down and place your hands on the ground. Kick your legs back into a plank position, perform a push-up, and immediately jump your feet back to your hands. From there, explosively jump up into the air, reaching your hands overhead.
Mountain Climbers
Mountain climbers were previously mentioned in the core exercises section, but they also qualify as a full-body exercise due to their ability to engage multiple muscle groups simultaneously. Start in a push-up position, with your hands slightly wider than shoulder-width apart. Drive one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest while extending the opposite leg back. Alternate between legs as quickly as possible.
Jump Squats
Jump squats are a plyometric exercise that targets the lower body, especially the quadriceps and glutes. Start by standing with your feet shoulder-width apart. Lower your body down into a squat position, then explosively jump up, reaching maximum height. As you land, immediately lower back down into another squat and repeat the movement.
High Knees
High knees are a great cardiovascular exercise that also engages the core and lower body muscles. Stand with your feet hip-width apart, and your arms relaxed by your sides. Quickly jog in place, lifting your knees as high as possible towards your chest, while pumping your arms in sync with your leg movements. The faster and higher your knees, the more intense the exercise becomes.
Tuck Jumps
Tuck jumps are a challenging plyometric exercise that targets the lower body, especially the quadriceps and glutes. Start by standing with your feet shoulder-width apart. Bend your knees and jump up explosively, bringing both knees towards your chest and wrapping your arms around them. Land softly, immediately go into the next jump, keeping the movements fluid and controlled.
Plank Jacks
Plank jacks are a dynamic exercise that combines the benefits of planks and jumping jacks. Start in a plank position, with your hands placed slightly wider than shoulder-width apart. From here, quickly jump your feet wide apart and then jump them back together, mimicking the motion of a jumping jack. Keep your core engaged and maintain a straight line from your head to your heels throughout the exercise.
Cardiovascular Exercises
Cardiovascular exercises are an essential component of any workout routine. They help improve heart health, endurance, and calorie burn. Here are some bodyweight cardiovascular exercises to get your heart pumping:
Jumping Jacks
Jumping jacks were previously mentioned as a full-body exercise, but they are also an excellent cardiovascular exercise that can be done without any equipment. Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump your feet back together and lower your arms. Continue this jumping motion for the desired number of repetitions.
High Knees
High knees, mentioned earlier as a full-body exercise, also double as a cardiovascular exercise. Stand with your feet hip-width apart, and your arms relaxed by your sides. Begin jogging in place, lifting your knees as high as possible towards your chest, while pumping your arms in sync with your leg movements. Maintain a brisk pace throughout the exercise to keep your heart rate up.
Burpees
Burpees, previously discussed in both the upper body and full-body exercise sections, are an excellent cardiovascular exercise. The combination of the push-up, squat, and vertical jump makes burpees a high-intensity exercise that elevates your heart rate. Start in a standing position, squat down and place your hands on the ground, kick your legs back into a plank position, perform a push-up, jump your feet back to your hands, and explosively jump up into the air.
Mountain Climbers
Yet another exercise that falls into multiple categories, mountain climbers are a fantastic cardiovascular exercise. Get into a push-up position, with your hands placed slightly wider than shoulder-width apart. Drive one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest while extending the opposite leg back. Continue alternating leg movements at a fast pace to get your heart rate up.
Skater Jumps
Skater jumps are a dynamic exercise that mimics the lateral movements of a skater. Begin by standing with your feet hip-width apart and your knees slightly bent. Jump to the right, landing on your right foot and crossing your left leg behind your right leg. Then immediately jump to the left, landing on your left foot and crossing your right leg behind your left leg. Continue alternating jumps from side to side, keeping the movements fluid and controlled.
Sprint Intervals
Sprint intervals are an effective way to improve cardiovascular fitness and burn calories. Find a flat area with enough space for you to sprint safely. Start by jogging slowly to warm up your muscles. Once you are ready, sprint at your maximum effort for a specific distance or time. After your sprint, walk or jog slowly to recover. Repeat the cycle, alternating between sprinting and recovery, for the desired number of intervals.
Strength Building Exercises
If your goal is to build strength and muscle, you can achieve significant results using bodyweight exercises alone. Here are some advanced bodyweight exercises that will test your strength:
Pistol Squats
Pistol squats were previously mentioned as a lower body exercise, but they also deserve a spot in the strength building section due to their difficulty. Begin by standing on one leg with the other leg extended straight out in front of you. Lower your body down into a single-leg squat position while keeping your extended leg off the ground. Push through your heel to return to the starting position. If pistol squats are too challenging, you can use a support or perform assisted pistol squats by holding onto a solid object.
One-Arm Push-Ups
One-arm push-ups are an advanced variation of the traditional push-up that requires significant upper body strength. Start in a push-up position, but place one hand behind your back or on top of a raised surface. Lower your body down while maintaining a straight line from head to heels, and then push back up to the starting position. This exercise can be quite challenging, so it’s essential to practice proper form and gradually work up to performing full one-arm push-ups.
L-Sits
L-sits are an intense core and upper body exercise that require a great deal of strength and stability. Begin by sitting on the ground with your legs extended in front of you. Place your hands on the ground beside your hips and press down to lift your body off the ground. While keeping your legs straight, raise them up until they are parallel to the ground. Hold the position for as long as possible, engaging your core and upper body muscles.
Handstand Push-Ups
Handstand push-ups were previously mentioned as an upper body and full-body exercise, but they also have significant strength-building benefits. Start by getting into a handstand against a wall, with your hands placed shoulder-width apart and your feet resting against the wall for support. From this position, bend your elbows and lower your head towards the ground, then push back up to the starting position. Handstand push-ups can be quite challenging, so it’s important to practice proper form and build up to them gradually.
Muscle-Ups
Muscle-ups are an advanced exercise that combines a pull-up and a dip into one fluid movement. Begin by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from you. Initiate the movement by performing a powerful pull-up, then use the momentum to transition into a dip position. Lower your body down by bending your arms at the elbows, then push yourself back up to complete one repetition.
Front Lever Progression
Front lever progressions are an advanced exercise that primarily targets the back and core muscles. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Engage your core and scapulae, then lift your legs until they are parallel to the ground. Progress towards a full front lever by lowering your body down while maintaining a straight line and stopping at various points along the way. This exercise requires a great deal of strength and body control, so it’s important to progress gradually and practice proper form.
Flexibility Exercises
In addition to strength and cardiovascular training, maintaining or improving flexibility is crucial for overall fitness and injury prevention. Here are some bodyweight flexibility exercises to incorporate into your routine:
Dynamic Stretching
Dynamic stretching involves moving your body through a range of motion to warm up and prepare the muscles for activity. Examples of dynamic stretching exercises include arm circles, leg swings, high knee raises, and walking lunges with a twist. Perform dynamic stretches before your workouts to increase joint mobility and promote blood flow to the muscles.
Hamstring Stretch
The hamstring stretch targets the muscles on the back of your thighs. Sit on the ground with one leg extended straight out in front of you and the other leg bent with the sole of your foot against your inner thigh. Lean forward from your hips, reaching towards your toes on the extended leg. Keep your back straight and avoid rounding your spine. Hold the stretch for 20-30 seconds and then switch legs.
Hip Flexor Stretch
The hip flexor stretch targets the muscles at the front of your hips. Start in a lunge position, with one knee on the ground and the other leg bent in front of you at a 90-degree angle. Place your hands on your hips and gently push your hips forward until you feel a stretch in the front of your hip of the leg on the ground. Hold the stretch for 20-30 seconds and then switch legs.
Shoulder Stretch
The shoulder stretch helps increase flexibility and mobility in your shoulders and upper back. Stand tall with your feet shoulder-width apart. Extend one arm straight out in front of you, then cross it over your chest, reaching as far as possible with your other arm to pull it closer to your body. Hold the stretch for 20-30 seconds, then switch arms and repeat.
Cobra Stretch
The cobra stretch targets the muscles in your chest, shoulders, and abs. Lie on your stomach with your legs extended straight behind you. Place your palms on the ground beside your shoulders, fingers pointing forward. Press down through your hands to lift your upper body off the ground, arching your back and looking up towards the ceiling. Hold the stretch for 20-30 seconds, then slowly lower back down.
Pigeon Pose
Pigeon pose is a hip-opening stretch that targets the glutes and hip flexors. Start in a push-up position, then bring your right knee forward and place it near your right hand, angling your calf across your body. Slide your left leg back as far as comfort allows, with your toes pointing straight back. Sink into the stretch, keeping your hips level, and hold for 20-30 seconds. Repeat on the other side.
Balance Exercises
Improving your balance is not only important for stability during physical activities, but also for injury prevention. Incorporating balance exercises into your routine can help strengthen the muscles responsible for maintaining balance. Here are some bodyweight balance exercises to try:
Single-Leg Deadlift
The single-leg deadlift is an excellent exercise for improving balance and strengthening the muscles in your legs and lower back. Start by standing tall with your feet together and arms by your sides. Shift your weight onto your left foot and hinge forward at the hips, extending your right leg straight back behind you. Lower your torso towards the ground while keeping your back straight, allowing your right leg to rise behind you for counterbalance. Once you reach a comfortable depth, return to the starting position by engaging your glutes and hamstrings. Repeat on the other leg.
Tree Pose
Tree pose is a yoga posture that emphasizes balance and stability. Begin by standing tall with your feet together and arms relaxed by your sides. Shift your weight onto your left foot and bring your right foot to your inner left thigh, just above the knee. Find your balance, then bring your hands together in front of your chest in a prayer position. Hold the pose for 20-30 seconds, then switch sides. If balancing with your foot on your inner thigh is too challenging, you can place it on your lower leg or ankle instead.
Warrior III
Warrior III is a challenging balance exercise that targets the muscles in your legs and core. Begin by standing tall with your feet together and arms relaxed by your sides. Shift your weight onto your left foot and hinge forward at the hips, extending your right leg straight back behind you. At the same time, extend your arms straight out in front of you. Your body should form a straight line from your fingertips to your right heel. Hold the position for 20-30 seconds, then switch sides.
Bird Dog
Bird dog is a stability exercise that targets the core, back, and glutes. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm straight out in front of you as you simultaneously extend your left leg straight back behind you. Maintain a flat back and engage your core throughout the exercise. Hold for a few seconds, then return to the starting position and repeat on the opposite side.
Side Planks
Side planks are a challenging exercise that targets the obliques, shoulders, and hips. Start by lying on your left side, supporting your body weight on your left forearm, which should be directly beneath your left shoulder. Stack your legs on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Keep your core engaged and hold the position for 20-30 seconds. Repeat on the right side.
Rocking Squats
Rocking squats are a dynamic balance exercise that engages the lower body and challenges your stability. Begin by standing with your feet shoulder-width apart and arms relaxed by your sides. Lower your body down into a squat position, then shift your weight to your toes and rock forward onto the balls of your feet. Quickl