Bodyweight Training
Effective exercises without equipment
Exercises
100 bodyweight exercises
4-7-8 Breathing Dr. Andrew Weil's breathing technique: inhale 4 counts, hold 7 counts, exhale 8 counts. Powerful tool for sleep and relaxation. Recovery 90-90 Hip Switch Deep hip mobilization that alternately trains internal and external rotation. Essential for healthy hips and sitting compensation. Mobility Ankle Circles A gentle mobility exercise to mobilize the ankles. Important for anyone who sits a lot or has stiff ankles. Supports range of motion and helps keep the ankles supple. Mobility Archer Push-up Push-up variation where weight alternately rests on one arm. Progression toward one-arm push-up that builds maximum chest strength. Strength Arm Circle March Marching combined with arm circles activates the entire upper chain while slightly elevating heart rate. Perfect as warm-up. Cardio Arm Swing March An active marching exercise with exaggerated arm movements. Raises heart rate more than standard marching by engaging the whole body. Cardio Bear Crawl Hold Isometric hold on hands and toes with knees hovering above the ground. Builds core stability, shoulder strength and mental focus. Strength Bird Dog Core stabilization exercise from all fours that trains balance and coordination. Strengthens back and abs simultaneously. Strength Box Breathing Structured breathing technique with equal inhale, hold, exhale, and wait times. Used by Navy SEALs for stress management. Recovery Brisk Walking Walking at a brisk pace that elevates heart rate. Effective cardio without joint impact. Cardio 
Bulgarian Split Squat Advanced unilateral leg strength exercise with rear foot elevated. Excellent for strength, balance and hip mobility. Strength Burpee Intense full-body exercise combining strength and cardio. Excellent for endurance and overall conditioning. Cardio Burpee Walkout Controlled burpee variation without jumps. Walk your hands to plank position and back. Full-body conditioning with less impact. Cardio Butt Kicks Cardio exercise where you bring your heels to your glutes while running in place. Trains hamstrings and elevates heart rate. Cardio Butterfly Stretch Classic hip opener that stretches the inner thighs and hips. Perfect for people who sit a lot or have stiff hips. Calming for body and mind. Recovery Cat-Cow Stretch Gentle spinal mobilization that relieves tension in back and neck. Perfect as warm-up or cool-down. Mobility Child's Pose Calming yoga pose that gently stretches the back, hips and shoulders. The forward-folded position gives space to breathe slowly and consciously release tension. Recovery Cobra Stretch Abdominal stretch from prone position that opens hip flexors and stimulates digestion. Compensates prolonged sitting and improves posture. Recovery Controlled Neck Rotations Safe neck mobility through controlled half rotations. Unlike full neck rolls, this technique helps avoid excessive pressure on the cervical vertebrae while still training full range of motion. Mobility Cossack Squat Deep lateral squat that mobilizes adductors, hips and ankles. Unique movement that builds lateral flexibility. Mobility Crab Walk Inverted tabletop position with movement. Strengthens triceps, shoulders and core while keeping hips open. Strength Crocodile Breathing Diaphragmatic breathing from prone position. Activates the parasympathetic nervous system and reduces stress at a deep level. Recovery Cross-Body Mountain Climber Rotational variant of the mountain climber where the knee goes toward the opposite elbow. Extra activation of obliques and digestion. Cardio Dead Bug Safe and effective core exercise that trains anti-extension. Ideal for beginners and back pain prevention. Strength Deep Squat Hold Isometric deep squat that mobilizes ankles, hips and spine. A natural resting position that modern people have lost. Mobility Diamond Push-up An intense push-up variation with hands close together in a diamond shape. Strong focus on triceps and inner chest muscles. Strength Diaphragmatic Breathing Seated Seated diaphragmatic breathing. Activates the parasympathetic nervous system, massages abdominal organs and improves oxygen uptake. Recovery Downward Dog Iconic yoga pose that stretches the entire body. Inversion promotes blood flow and calms the nervous system. Mobility Dynamic Lizard Lunge Deep hip opener with dynamic movements. Combines the lizard lunge with rotation for maximum hip and thoracic mobility. Mobility Fast Feet Fast tapping in place with small, quick foot movements. Develops speed, coordination and cardiovascular fitness. Cardio Figure Four Stretch Hip and glute stretch in supine position. Safe variation of pigeon pose, ideal for beginners. Recovery Gentle Seated Spinal Twist Gentle seated rotation exercise that mobilizes the spine and stimulates digestion. Safe alternative to the supine twist. Recovery Glute Bridge Effective isolation exercise for the glutes. Also helps with back pain prevention and hip mobility. Strength Hamstring Stretch Stretch for the back of your thigh. Essential after leg exercises and for flexibility. Recovery High Knees Dynamic cardio exercise where you run in place with high knees. Elevates heart rate and trains leg strength. Cardio High Knees Sprint Maximum intensity knee lifts at sprinter pace. The hardest marching variant that maximally elevates heart rate. Cardio Hip Circle Hip mobilization exercise that loosens the hip joints. Essential for squats and general mobility. Mobility Hollow Hold Advanced core exercise from gymnastics. Creates extreme core tension and body control. Strength Inchworm Dynamic full-body mobilization where you walk from standing to plank and back. Warms up muscles and joints simultaneously. Mobility Indoor Walking Low-barrier cardio you can do anywhere. Walk in place or around the room at a comfortable pace. Ideal as warm-up or active recovery. Cardio Jogging in Place Jogging without moving forward. High heart rate, no equipment needed. Effective way to warm up quickly or burn calories. Cardio Jump Rope Simulation Jumping exercise that mimics jump rope without a rope. Effective cardio that promotes circulation and strengthens calves. Cardio Jumping Jack Classic cardio exercise that activates your whole body. Perfect for warm-up or as a cardio burst. Cardio Knee Push-up A modified push-up variation with knees on the ground. Perfect for beginners or as progression toward full push-ups. Strength Knee to Chest Gentle lower back stretch that relieves tension and stimulates digestion through abdominal compression. Ideal as cooldown or before sleep. Recovery Lateral Shuffle Lateral sliding movement that trains speed and coordination. Activates muscles that remain underloaded during forward movement. Cardio Lateral Walk Walking sideways activates the outer hip and thigh muscles. Low tempo, highly joint-friendly. Cardio Legs Up The Wall Passive inversion pose with legs against the wall. Promotes lymphatic drainage, reduces swelling in legs and feet, and calms the nervous system. Recovery Lunge Unilateral leg strength exercise that trains balance, coordination and strength. Ideal for functional fitness. Strength Lymphatic Drainage Flow Gentle movement sequence that stimulates the lymphatic system. Combines arm raises, gentle twists and pumping movements for optimal lymph flow. Mobility March in Place A safe, low-impact cardio exercise where you march in place. Perfect for warm-up or as standalone cardio for those avoiding impact. Cardio Modified Sun Salutation Simplified version of the classic yoga sun salutation. Combines forward fold, plank and cobra for a complete full-body flow. Mobility Mountain Climber Dynamic core exercise that also elevates your heart rate. Combines strength and cardio. Strength Neck Stretch Gentle static stretch for neck muscles. Relieves tension from prolonged sitting, screen work, or stress. Ideal for office breaks and evening routines. Recovery Pigeon Stretch Deep hip opener that stretches the piriformis and hip flexors. Excellent for people who sit a lot. Recovery Pike Push-up Advanced push-up variation targeting shoulders. Preparation for handstand push-ups. Strength Pistol Squat (Assisted) Single-leg squat with support from a wall or doorframe. Builds extreme leg strength and balance in a safe way. Strength Plank Fundamental core stabilization exercise. Strengthens your entire trunk and improves posture. Strength Plank to Push-up Alternating from forearm plank to high plank position. Builds shoulder and triceps strength with core stability. Strength Power Walking Intense walking with active arm movements and fast pace. Bridge between walking and jogging, without impact. Cardio Progressive Muscle Relaxation Systematically tensing and relaxing muscle groups throughout the body. Proven technique for stress, sleep and recovery by Jacobson (1938). Recovery Prone Y-Raise Back and shoulder exercise from prone position. Strengthens the upper back and improves shoulder stability without equipment. Strength Push-up Classic bodyweight exercise for chest, shoulders and triceps. A fundamental upper body strength exercise. Strength Quad Stretch Stretch for the front of your thigh (quadriceps). Important after squats, lunges and running. Recovery Reverse Lunge Knee-friendly lunge variant where you step backward. Trains legs and glutes with less stress on the knees. Strength Seated Forward Fold A calming stretch for the entire back of your body: back, hamstrings, and calves. Perfect for releasing tension after a workout or workday. Recovery Seated Leg Raise A gentle core exercise that strengthens your abdominals and hip flexors from a seated position. Ideal for office, during recovery, or as entry to more intense core exercises. Strength Seated March The gentlest cardio exercise in our program. Perfect for absolute beginners, late pregnancy, or those who need to start from a seated position. Raises heart rate without joint stress. Cardio Seated Spinal Wave Wave-like movement through the spine from seated position. Mobilizes each vertebra individually and stimulates the spinal nerve. Mobility Shadow Boxing Boxing movements in the air without an opponent. Excellent for stress relief, coordination and cardio with minimal impact. Cardio Shoulder Circle Shoulder mobilization exercise that relieves tension and improves range of motion. Ideal for people who sit a lot. Mobility Side Plank Lateral plank variation that trains the obliques. Excellent for core stability and lateral strength. Strength Single Leg Glute Bridge Unilateral glute bridge variant that trains balance and glute strength. Corrects imbalances between left and right. Strength Single Leg Romanian Deadlift Single-leg hip hinge that trains hamstrings, glutes and balance. Fundamental functional movement for athletic performance. Strength Skater Lateral plyometric exercise that trains sideways strength and balance. Mimics the skating movement. Cardio Squat The king of all lower body exercises. Trains quadriceps, hamstrings, glutes and core. Essential for functional strength. Strength Squat Jump Explosive plyometric exercise combining strength and power. Builds leg strength and improves athletic ability. Cardio Stair Climb Simulation Simulate stair climbing without stairs. Alternating knee lifts with a stepping motion builds leg strength and cardiovascular fitness. Cardio Standing Bicycle A standing core-activating cardio exercise where you bring elbow and opposite knee together. Improves coordination and activates your abdominal muscles. Cardio Standing Calf Raise Effective exercise for stronger calves and better ankle stability. Important for walking, climbing stairs, and overall leg strength. Can be done anywhere without equipment. Strength Standing Forward Fold Standing inversion that stretches the hamstrings and lower back. Promotes blood flow to the head and calms the nervous system. Recovery Standing Hip Circles Dynamic hip mobilization for better range of motion. Important for those who sit a lot or have stiff hips. Improves gait and supports hip mobility, which can be useful within a routine focused on posture and movement quality. Mobility Standing Knee Lift An effective standing core exercise where you alternately lift your knees high. Combines cardio with core activation without jumps or impact. Cardio Standing March with Twist Marching combined with an upper body twist at each knee lift. Combines cardio with core activation and stimulates digestion. Strength Standing Side Bend Gentle lateral flexion that stretches the side of the body. Promotes digestion through compression and release of abdominal organs. Mobility Step Touch A calm side-to-side movement where you alternately step left and right. Ideal for warm-up or as gentle cardio for those needing minimal impact. Cardio Superman Back extension exercise that strengthens the back extensors and glutes. Excellent for posture and back pain prevention. Strength Supine Twist A relaxing rotation for your spine. Releases tension in the lower back and aids digestion. Ideal for the end of a workout or before sleep. Recovery Swimmer Dynamic back exercise from prone position with alternating arm and leg movements. Trains the entire posterior chain and improves coordination. Strength Thoracic Rotation Rotation movement for the upper back (thoracic spine). Improves rotation and relieves tension from prolonged sitting. Mobility Thread the Needle Thoracic rotation from all fours that relieves tension in upper back and shoulders. The wringing effect stimulates digestion. Recovery Toe Taps A gentle cardio exercise where you alternately tap your toes forward. Minimal joint stress, perfect for those who need to be careful with knees or hips. Cardio Tricep Dip Powerful exercise for triceps and chest. Can be performed on a chair, bench or parallettes. Strength Tuck Jump Explosive jump where you pull your knees to your chest. Maximum plyometric power and cardiovascular load. Cardio Wall Push-up The most accessible push-up variation. Perfect for beginners, during pregnancy, or for those not strong enough for floor push-ups yet. Gradually builds chest and arm strength. Strength Wall Sit Isometric leg strength exercise where you 'sit' against a wall without a chair. Builds endurance in your quadriceps and glutes. Joint-friendly due to the static position. Strength Wide Push-up Push-up variation with wide hand position for extra chest focus. More challenging than the standard push-up. Strength World's Greatest Stretch Comprehensive mobility sequence that opens hips, hamstrings, thoracic spine and shoulders. The name says it all. Mobility Wrist Circles Essential mobility exercise for anyone who types a lot or works with their hands. Helps keep the wrists supple. Perfect as a break during office work. Mobility Yoga Push-up Combination of chaturanga and upward dog. Builds upper body strength while maintaining spinal mobility. Strength
Bulgarian Split Squat Advanced unilateral leg strength exercise with rear foot elevated. Excellent for strength, balance and hip mobility. Strength Burpee Intense full-body exercise combining strength and cardio. Excellent for endurance and overall conditioning. Cardio Burpee Walkout Controlled burpee variation without jumps. Walk your hands to plank position and back. Full-body conditioning with less impact. Cardio Butt Kicks Cardio exercise where you bring your heels to your glutes while running in place. Trains hamstrings and elevates heart rate. Cardio Butterfly Stretch Classic hip opener that stretches the inner thighs and hips. Perfect for people who sit a lot or have stiff hips. Calming for body and mind. Recovery Cat-Cow Stretch Gentle spinal mobilization that relieves tension in back and neck. Perfect as warm-up or cool-down. Mobility Child's Pose Calming yoga pose that gently stretches the back, hips and shoulders. The forward-folded position gives space to breathe slowly and consciously release tension. Recovery Cobra Stretch Abdominal stretch from prone position that opens hip flexors and stimulates digestion. Compensates prolonged sitting and improves posture. Recovery Controlled Neck Rotations Safe neck mobility through controlled half rotations. Unlike full neck rolls, this technique helps avoid excessive pressure on the cervical vertebrae while still training full range of motion. Mobility Cossack Squat Deep lateral squat that mobilizes adductors, hips and ankles. Unique movement that builds lateral flexibility. Mobility Crab Walk Inverted tabletop position with movement. Strengthens triceps, shoulders and core while keeping hips open. Strength Crocodile Breathing Diaphragmatic breathing from prone position. Activates the parasympathetic nervous system and reduces stress at a deep level. Recovery Cross-Body Mountain Climber Rotational variant of the mountain climber where the knee goes toward the opposite elbow. Extra activation of obliques and digestion. Cardio Dead Bug Safe and effective core exercise that trains anti-extension. Ideal for beginners and back pain prevention. Strength Deep Squat Hold Isometric deep squat that mobilizes ankles, hips and spine. A natural resting position that modern people have lost. Mobility Diamond Push-up An intense push-up variation with hands close together in a diamond shape. Strong focus on triceps and inner chest muscles. Strength Diaphragmatic Breathing Seated Seated diaphragmatic breathing. Activates the parasympathetic nervous system, massages abdominal organs and improves oxygen uptake. Recovery Downward Dog Iconic yoga pose that stretches the entire body. Inversion promotes blood flow and calms the nervous system. Mobility Dynamic Lizard Lunge Deep hip opener with dynamic movements. Combines the lizard lunge with rotation for maximum hip and thoracic mobility. Mobility Fast Feet Fast tapping in place with small, quick foot movements. Develops speed, coordination and cardiovascular fitness. Cardio Figure Four Stretch Hip and glute stretch in supine position. Safe variation of pigeon pose, ideal for beginners. Recovery Gentle Seated Spinal Twist Gentle seated rotation exercise that mobilizes the spine and stimulates digestion. Safe alternative to the supine twist. Recovery Glute Bridge Effective isolation exercise for the glutes. Also helps with back pain prevention and hip mobility. Strength Hamstring Stretch Stretch for the back of your thigh. Essential after leg exercises and for flexibility. Recovery High Knees Dynamic cardio exercise where you run in place with high knees. Elevates heart rate and trains leg strength. Cardio High Knees Sprint Maximum intensity knee lifts at sprinter pace. The hardest marching variant that maximally elevates heart rate. Cardio Hip Circle Hip mobilization exercise that loosens the hip joints. Essential for squats and general mobility. Mobility Hollow Hold Advanced core exercise from gymnastics. Creates extreme core tension and body control. Strength Inchworm Dynamic full-body mobilization where you walk from standing to plank and back. Warms up muscles and joints simultaneously. Mobility Indoor Walking Low-barrier cardio you can do anywhere. Walk in place or around the room at a comfortable pace. Ideal as warm-up or active recovery. Cardio Jogging in Place Jogging without moving forward. High heart rate, no equipment needed. Effective way to warm up quickly or burn calories. Cardio Jump Rope Simulation Jumping exercise that mimics jump rope without a rope. Effective cardio that promotes circulation and strengthens calves. Cardio Jumping Jack Classic cardio exercise that activates your whole body. Perfect for warm-up or as a cardio burst. Cardio Knee Push-up A modified push-up variation with knees on the ground. Perfect for beginners or as progression toward full push-ups. Strength Knee to Chest Gentle lower back stretch that relieves tension and stimulates digestion through abdominal compression. Ideal as cooldown or before sleep. Recovery Lateral Shuffle Lateral sliding movement that trains speed and coordination. Activates muscles that remain underloaded during forward movement. Cardio Lateral Walk Walking sideways activates the outer hip and thigh muscles. Low tempo, highly joint-friendly. Cardio Legs Up The Wall Passive inversion pose with legs against the wall. Promotes lymphatic drainage, reduces swelling in legs and feet, and calms the nervous system. Recovery Lunge Unilateral leg strength exercise that trains balance, coordination and strength. Ideal for functional fitness. Strength Lymphatic Drainage Flow Gentle movement sequence that stimulates the lymphatic system. Combines arm raises, gentle twists and pumping movements for optimal lymph flow. Mobility March in Place A safe, low-impact cardio exercise where you march in place. Perfect for warm-up or as standalone cardio for those avoiding impact. Cardio Modified Sun Salutation Simplified version of the classic yoga sun salutation. Combines forward fold, plank and cobra for a complete full-body flow. Mobility Mountain Climber Dynamic core exercise that also elevates your heart rate. Combines strength and cardio. Strength Neck Stretch Gentle static stretch for neck muscles. Relieves tension from prolonged sitting, screen work, or stress. Ideal for office breaks and evening routines. Recovery Pigeon Stretch Deep hip opener that stretches the piriformis and hip flexors. Excellent for people who sit a lot. Recovery Pike Push-up Advanced push-up variation targeting shoulders. Preparation for handstand push-ups. Strength Pistol Squat (Assisted) Single-leg squat with support from a wall or doorframe. Builds extreme leg strength and balance in a safe way. Strength Plank Fundamental core stabilization exercise. Strengthens your entire trunk and improves posture. Strength Plank to Push-up Alternating from forearm plank to high plank position. Builds shoulder and triceps strength with core stability. Strength Power Walking Intense walking with active arm movements and fast pace. Bridge between walking and jogging, without impact. Cardio Progressive Muscle Relaxation Systematically tensing and relaxing muscle groups throughout the body. Proven technique for stress, sleep and recovery by Jacobson (1938). Recovery Prone Y-Raise Back and shoulder exercise from prone position. Strengthens the upper back and improves shoulder stability without equipment. Strength Push-up Classic bodyweight exercise for chest, shoulders and triceps. A fundamental upper body strength exercise. Strength Quad Stretch Stretch for the front of your thigh (quadriceps). Important after squats, lunges and running. Recovery Reverse Lunge Knee-friendly lunge variant where you step backward. Trains legs and glutes with less stress on the knees. Strength Seated Forward Fold A calming stretch for the entire back of your body: back, hamstrings, and calves. Perfect for releasing tension after a workout or workday. Recovery Seated Leg Raise A gentle core exercise that strengthens your abdominals and hip flexors from a seated position. Ideal for office, during recovery, or as entry to more intense core exercises. Strength Seated March The gentlest cardio exercise in our program. Perfect for absolute beginners, late pregnancy, or those who need to start from a seated position. Raises heart rate without joint stress. Cardio Seated Spinal Wave Wave-like movement through the spine from seated position. Mobilizes each vertebra individually and stimulates the spinal nerve. Mobility Shadow Boxing Boxing movements in the air without an opponent. Excellent for stress relief, coordination and cardio with minimal impact. Cardio Shoulder Circle Shoulder mobilization exercise that relieves tension and improves range of motion. Ideal for people who sit a lot. Mobility Side Plank Lateral plank variation that trains the obliques. Excellent for core stability and lateral strength. Strength Single Leg Glute Bridge Unilateral glute bridge variant that trains balance and glute strength. Corrects imbalances between left and right. Strength Single Leg Romanian Deadlift Single-leg hip hinge that trains hamstrings, glutes and balance. Fundamental functional movement for athletic performance. Strength Skater Lateral plyometric exercise that trains sideways strength and balance. Mimics the skating movement. Cardio Squat The king of all lower body exercises. Trains quadriceps, hamstrings, glutes and core. Essential for functional strength. Strength Squat Jump Explosive plyometric exercise combining strength and power. Builds leg strength and improves athletic ability. Cardio Stair Climb Simulation Simulate stair climbing without stairs. Alternating knee lifts with a stepping motion builds leg strength and cardiovascular fitness. Cardio Standing Bicycle A standing core-activating cardio exercise where you bring elbow and opposite knee together. Improves coordination and activates your abdominal muscles. Cardio Standing Calf Raise Effective exercise for stronger calves and better ankle stability. Important for walking, climbing stairs, and overall leg strength. Can be done anywhere without equipment. Strength Standing Forward Fold Standing inversion that stretches the hamstrings and lower back. Promotes blood flow to the head and calms the nervous system. Recovery Standing Hip Circles Dynamic hip mobilization for better range of motion. Important for those who sit a lot or have stiff hips. Improves gait and supports hip mobility, which can be useful within a routine focused on posture and movement quality. Mobility Standing Knee Lift An effective standing core exercise where you alternately lift your knees high. Combines cardio with core activation without jumps or impact. Cardio Standing March with Twist Marching combined with an upper body twist at each knee lift. Combines cardio with core activation and stimulates digestion. Strength Standing Side Bend Gentle lateral flexion that stretches the side of the body. Promotes digestion through compression and release of abdominal organs. Mobility Step Touch A calm side-to-side movement where you alternately step left and right. Ideal for warm-up or as gentle cardio for those needing minimal impact. Cardio Superman Back extension exercise that strengthens the back extensors and glutes. Excellent for posture and back pain prevention. Strength Supine Twist A relaxing rotation for your spine. Releases tension in the lower back and aids digestion. Ideal for the end of a workout or before sleep. Recovery Swimmer Dynamic back exercise from prone position with alternating arm and leg movements. Trains the entire posterior chain and improves coordination. Strength Thoracic Rotation Rotation movement for the upper back (thoracic spine). Improves rotation and relieves tension from prolonged sitting. Mobility Thread the Needle Thoracic rotation from all fours that relieves tension in upper back and shoulders. The wringing effect stimulates digestion. Recovery Toe Taps A gentle cardio exercise where you alternately tap your toes forward. Minimal joint stress, perfect for those who need to be careful with knees or hips. Cardio Tricep Dip Powerful exercise for triceps and chest. Can be performed on a chair, bench or parallettes. Strength Tuck Jump Explosive jump where you pull your knees to your chest. Maximum plyometric power and cardiovascular load. Cardio Wall Push-up The most accessible push-up variation. Perfect for beginners, during pregnancy, or for those not strong enough for floor push-ups yet. Gradually builds chest and arm strength. Strength Wall Sit Isometric leg strength exercise where you 'sit' against a wall without a chair. Builds endurance in your quadriceps and glutes. Joint-friendly due to the static position. Strength Wide Push-up Push-up variation with wide hand position for extra chest focus. More challenging than the standard push-up. Strength World's Greatest Stretch Comprehensive mobility sequence that opens hips, hamstrings, thoracic spine and shoulders. The name says it all. Mobility Wrist Circles Essential mobility exercise for anyone who types a lot or works with their hands. Helps keep the wrists supple. Perfect as a break during office work. Mobility Yoga Push-up Combination of chaturanga and upward dog. Builds upper body strength while maintaining spinal mobility. Strength