Health Fitness & Exercise Workouts 8 Bodyweight Exercises You Can Do Anywhere No fancy equipment required. By Jessica Cassity Jessica Cassity Jessica Cassity is a health and wellness writer, content creator, and marketing strategist with nearly two decades of experience in print and digital publishing. Highlights: * Contributing editor at Health magazine * Senior fitness editor at Prevention * Copywriter at FamilyCare Health Medicaid and Medicare Plan * Global Content Marketing Manager at the brand activation agency, the Kerry Group * Her writing has appeared in Real Simple, The New York Times, Shapes, and Prevention, among other publications. Real Simple's Editorial Guidelines Updated on October 16, 2022 Fact checked by Danielle Slauter Fact checked by Danielle Slauter Highlights: * Has worked as a fact checker for Real Simple since 2022 * Worked as a staff writer for Mochi Magazine * Currently runs and operates the United States blog for Student Beans Our Fact-Checking Process Trending Videos Close this video player Photo: Getty Images Worried you don't have the right gear for a good workout? Don't be, says Michele Olson, PhD, professor of exercise science at Auburn University in Montgomery. Bodyweight moves—exercises that use the weight of your own body as resistance—can be just as effective as ones done with weights or on fancy machines. What's more, the best bodyweight exercises translate to real life in ways the butt blaster machine simply can't. (Talk about fitness motivation.) "You can move freely without being attached to, or even contracted by, a weight machine," says Olson. "Functional moves make us better at the things that really matter in our everyday lives, such as squatting down to pick up groceries or reaching overhead to put something on a shelf." For equipment-free strengthening, try this bodyweight exercise program, which was designed by Olson, four times a week for six weeks. In that time you'll get stronger overall, which translates to a tighter physique, says Olson. Because the moves can be done anywhere, you can fit in this workout on the fly, even if you're stuck on a conference call or in a far-flung hotel. How to Start Working Out infographic by Remie Geoffroi 8 Great Bodyweight Exercises 01 of 08 Bodyweight Squat Remie Geoffroi Works: glutes, hamstrings, low-back, abdominal muscles, and upper back Step 1: Start standing with feet wider than hips and legs slightly turned out. Step 2: Bend knees, lowering the hips so thighs are parallel to ground. Straighten knees for one rep. Do 20 reps. Here's How to Do Squats Properly, Safely, and Effectively Every Time 02 of 08 Lunges Remie Geoffroi Works: glutes, quads, hamstringsStep 1: Start standing with hands on hips, right foot about 2 feet in front of left.Step 2: Bend right knee over right ankle, lowering hips and left knee toward the ground.Step 3: Straighten right knee, returning to start position for one rep. Do 15 reps. Repeat on the left side. 03 of 08 Bicycle Crunch Remie Geoffroi Works: abs, obliquesStep 1: Start lying face-up with hands crossed behind your head. Draw knees toward chest and lift head, neck, and shoulders off the floor.Step 2: Twist upper body right, drawing left elbow toward right knee. At the same time, extend the left leg. Return to start position. Repeat to left for one rep. Do 20 reps. 04 of 08 Forearm Plank Remie Geoffroi Works: full body Step 1: Bring forearms to the ground with hands clasped and elbows under shoulders. Step 2: Lift knees and step feet back so weight is on balls of feet and hands, and body is in line from shoulders to hips to heels. Hold for one minute. How to Plank Properly Every Time, According to Fitness Pros 05 of 08 Pushups Remie Geoffroi Works: full body, especially chest, biceps, and tricepsStep 1: Start on all fours with hands under shoulders and knees under hips. Lift knees and step feet back so weight is on balls of feet and hands, and body is in line from shoulders to heels.Step 2: Bend elbows, lowering body toward the ground. Straighten elbows to return to start position for one rep. Do 10 reps. 06 of 08 Calf Raises Remie Geoffroi Works: calves Step 1: Start standing with feet under hips. Step 2: Lift heels off ground, coming onto balls of feet. Lower heels for one rep. Do 30 reps. 07 of 08 Reverse crunches Remie Geoffroi Works: absStep 1: Start lying face-up with feet lifted toward the ceiling and arms open in a V position outside hips, palms down.Step 2: Slowly lift hips 1 to 2 inches, arcing legs up and toward the chest. Slowly lower to start position for one rep. Do 15 reps. 08 of 08 Super Girl Remie Geoffroi Works: back, abs, glutesStep 1: Start lying face-down with arms overhead.Step 2: Hover arms, head, chest, and legs off ground, pulling the waistline away from the floor. Hold for one breath then return to the start position for one rep. Do 10 reps. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit