No Gym? No Problem! (Bodyweight Exercise Guide For Beginners)


Being healthy and in great shape has always been something we strive to do, but with so many of us struggling to make time in our busy schedules, it can seem like a never ending uphill battle to fit exercise into our already loaded days. After all, how many of us really have the time to run out to the gym before or after work, especially when there’s dinner to make, commutes to navigate and winding down time to enjoy? Sounds hectic doesn’t it? That’s why here we’ve put together a list of some of the best exercises you can do almost anytime, anywhere using purely just the resistance from your body and body weight. Check them out!


Squats are great in that you can do them while cooking dinner, brushing your teeth or even just in your living room while watching TV. With your feet hip width apart, bend your knees, keep your back straight and sink into the squat. Hold for one to two seconds then stand straight. Repeat for ten to twenty reps then rest and repeat for three sets.

Press Ups

Many people struggle with press ups due to lower upper body strength. You may wish to begin on your knees until you have better upper body strength. On your knees (or toes if you can), hold yourself up with your hands. Bend your elbows and sink into the press up as low as you can. Traditionally the elbows should bend 90 degrees, however many people struggle to go that low. Go as low as you can and then return to starting position. Repeat for ten reps then rest between sets. Try to do three sets.


There are a number of different types of planks including side planks, moving planks and more. For ease of understanding this will highlight how to do just a standard, still plank. Stretch out on the floor on your elbows and toes, making sure to have your shoulders directly above your elbows. You should feel the burn all through your core, sides, hamstrings and buttocks. Hold for as long as possible. A good pattern is 30 second hold, 30 second rest and build from there until you’re able to hold for a minute without stopping.


Lay flat on your back with your hands under the small of your back to help support it. Straighten your legs out and lifting your feet about 45 degrees off the ground to the rest of your body, move your feet up and down slowly as though your kicking the air lightly. You will feel this burn intensely through your whole core and hamstrings into the buttocks. This is a great exercise to work the core without doing crunches and it targets many more muscles than crunches will and is easier on the back. Try to do 30 seconds of flutters, 30 seconds of rest and repeat for three sets.

Lunges/Walking Lunges

Lunges and walking lunges are the same exercise except with walking lunges having the component of movement added to them. Both are great for working the legs, thighs, buttocks and even the core. With your hands on your head, step out with one leg and lunge down as far as you can with your knees on your front leg over your feet so as to not hyper-extend your legs. Stand up straight back in your starting position and repeat with other leg. Do sets of ten per leg then rest and do three sets. Walking lunges are similar except instead of returning to starting position you will continue moving forward with the next leg and so forth.

So if you’re looking for easy starter exercises anyone can do from home or on the go, these should be able to get you started with some to begin introducing the idea of small workouts to your day. Enjoy!