5 Bodyweight Exercises That Work Your Entire Body
No gym needed. These 5 bodyweight exercises — push-up, squat, mountain climber, burpee, plank — work every major muscle group in under 15 minutes.…
5 Bodyweight Exercises That Work Your Entire Body
No gym? No problem. These five bodyweight exercises target every major muscle group using nothing but your own body. Each movement works your arms, chest, core, back, and legs simultaneously — making them the most efficient exercises for home workouts. According to the WHO, adults need at least 150 minutes of moderate-intensity physical activity per week, and bodyweight training is one of the simplest ways to meet that goal.
Whether you are a complete beginner or short on time, these five moves deliver a full-body workout in under 15 minutes. All you need is a small space — about 1.2m x 1.2m — and zero equipment.
Why Bodyweight Training Works
- Works multiple muscles at once — compound movements burn more calories than isolation exercises
- No equipment needed — train anywhere: bedroom, office, hotel room
- Scales to any fitness level — from beginner regressions to advanced variations
- Improves functional strength — movements that mirror real-life activities
- Studies show bodyweight resistance training improves cardiovascular health, muscle endurance, and metabolic function (NIH, 2020)
1. Push-Up
Primary muscles: Chest, shoulders, triceps, core
Secondary muscles: Lower back, glutes, legs
The push-up is the king of bodyweight exercises. It strengthens your upper body while engaging your core and legs for stability. A proper push-up is essentially a moving plank — your entire body stays rigid from head to heels.
How to do it:
- Start in a high plank with hands slightly wider than shoulder-width
- Lower your chest until it nearly touches the floor — elbows bend at roughly 45 degrees from your body
- Push back up to full arm extension while keeping your hips level
- Keep your spine neutral — no sagging hips or piked butt
Beginner regression: Perform against a wall or on your knees. Intermediate: Standard push-up. Advanced: Decline push-up with feet elevated on a chair.
Quick Full-Body Workout Routine
Try this 12-minute circuit using all five exercises. Perform each exercise for 40 seconds, rest for 20 seconds, then move to the next. Complete 3 rounds.
| Exercise | Duration | Rest | Rounds |
|---|---|---|---|
| Push-Up | 40 sec | 20 sec | 3 |
| Squat | 40 sec | 20 sec | 3 |
| Mountain Climber | 40 sec | 20 sec | 3 |
| Burpee | 40 sec | 20 sec | 3 |
| Plank | 40 sec | 20 sec | 3 |
Total time: 12 minutes (5 exercises x 60 sec x 3 rounds). Use our free online workout timer set to Custom mode with 40 seconds work and 20 seconds rest.
2. Bodyweight Squat
Primary muscles: Quadriceps, glutes, hamstrings
Secondary muscles: Core, lower back, calves
The squat is the most functional lower-body movement. You squat every time you sit down, stand up, or pick something off the floor. Doing them with proper form builds leg strength, hip mobility, and core stability.
How to do it:
- Stand with feet shoulder-width apart, toes slightly turned out
- Push your hips back and bend your knees as if sitting into an invisible chair
- Lower until your thighs are parallel to the floor — or as deep as your mobility allows
- Drive through your heels to stand back up, squeezing your glutes at the top
- Keep your chest lifted and spine neutral throughout
Beginner regression: Squat to a chair (sit down, stand up). Intermediate: Standard bodyweight squat. Advanced: Jump squat for explosive power.
3. Mountain Climber
Primary muscles: Core (rectus abdominis, obliques), hip flexors
Secondary muscles: Shoulders, chest, quads
Mountain climbers combine a plank position with a running motion. They spike your heart rate for cardio benefits while working your abs, obliques, and hip flexors. This is one of the most efficient bodyweight exercises for burning calories in minimal time.
How to do it:
- Start in a high plank with hands directly under shoulders
- Drive your right knee toward your chest, then quickly switch to the left
- Keep your hips level — do not let them pike upward
- Maintain a steady rhythm, breathing consistently
- For intensity: go faster. For control: slow the pace and focus on knee drive
Beginner regression: Slow mountain climbers (one knee at a time). Intermediate: Standard pace. Advanced: Cross-body mountain climbers (knee to opposite elbow).
4. Burpee
Primary muscles: Chest, shoulders, quads, glutes, core
Secondary muscles: Triceps, hamstrings, calves
The burpee is the ultimate full-body exercise. It combines a squat, plank, push-up, and jump into one continuous movement. Studies on high-intensity interval training show that exercises like burpees significantly improve cardiovascular fitness and calorie expenditure (CDC).
How to do it:
- Stand with feet shoulder-width apart
- Squat down and place your hands on the floor
- Jump your feet back into a high plank position
- Perform a push-up (optional for beginners)
- Jump your feet back toward your hands
- Explode upward into a jump with arms overhead
- Land softly with knees slightly bent
Beginner regression: Step back instead of jumping, skip the push-up, and do a calf raise instead of a jump. Intermediate: Standard burpee with push-up. Advanced: Burpee with tuck jump.
5. Plank
Primary muscles: Core (rectus abdominis, transverse abdominis), lower back
Secondary muscles: Shoulders, glutes, quads
The plank is the foundation of core stability. Unlike crunches, it trains your entire midsection isometrically — meaning your muscles work without changing length. Research published in the Journal of Physical Therapy Science (2018) found that planks activate the core more effectively than traditional crunches.
How to do it:
- Start on your forearms with elbows directly under shoulders
- Extend your legs back, resting on your toes
- Create a straight line from head to heels — no sagging or piking
- Engage your core by pulling your belly button toward your spine
- Hold the position while breathing steadily
- Aim for 20-60 seconds per hold
Beginner regression: Knee plank (knees on floor). Intermediate: Standard forearm plank. Advanced: Side plank or plank with arm/leg lift.
How to Build a Complete Weekly Routine
You do not need to do all five exercises every day. Here is a simple split that builds full-body strength in just three sessions per week:
- Monday: Push-Up + Squat + Plank (upper body + lower body + core)
- Wednesday: Mountain Climber + Burpee + Plank (cardio + full body + core)
- Friday: Push-Up + Squat + Mountain Climber + Burpee (complete full-body session)
Rest days between sessions allow your muscles to recover and grow stronger. Even 10-15 minutes per session adds up — consistency beats intensity every time.
“The best exercise is the one you actually do. Bodyweight training removes every barrier — no gym, no equipment, no excuses.”
Beginner Tips for Success
- Start with 2 rounds instead of 3 — build up over two weeks
- Focus on form first — quality reps beat quantity every time
- Breathe consistently — exhale on the effort (pushing up, standing up)
- Track your progress — note how many reps you complete each session
- Use a timer — our free workout timer keeps you honest with audio cues
Frequently Asked Questions
Key Takeaways
- Five exercises — push-up, squat, mountain climber, burpee, plank — work every major muscle group
- Each exercise has beginner, intermediate, and advanced variations
- A complete workout takes just 12 minutes with a simple timer
- Three sessions per week is enough to build full-body strength
- No equipment, no gym, no excuses — train anywhere in 1.2m x 1.2m of space
Ready to start? Open our free workout timer, pick Custom mode, and run the 12-minute circuit above. Your future self will thank you.
Want more routines? Check out our 10-Minute Morning Workout or learn what to eat before a workout for maximum energy.
RBTF Tip 1.2m × 1.2m is enough. Start with 5 minutes, keep the streak, and let small wins compound.
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