Top 10 Bodyweight Exercises Every Fitness Enthusiast Should Include

10 Essential Bodyweight Exercises for Building Muscle and Gaining Weight at Home

10 Best Body Weight Exercises Every Fitness Freak Should Do
10 Best Body Weight Exercises Every Fitness Freak Should Do

In today’s scenario, both men and women are keen to discover the most effective bodyweight exercises to aid in weight loss and body toning concurrently.

Bench-Based Exercises

Bench-Based Exercises

Bodyweight exercises target enhancing muscle strength and size, eliminating the need for a local gym for effective weight training. Here are some of the top bodyweight exercises for you.

Handstand Pushups

To perform a handstand pushup, position yourself a few inches away from a wall with legs straight and parallel to it. Face the wall during the exercise, lowering yourself with control until your head touches the floor. Then, press yourself back to the starting position, exerting enough strength without straining your neck or back.

Single Arm Push-Up

The one-arm push-up is highly demanding on the triceps and shoulders and is best suited for individuals already following a fitness regimen, rather than beginners. With one arm behind your back, face the floor, lift your midsection, hold for 10 seconds, then lower your chest slowly to the floor. Maintain stability throughout and avoid jerking movements during the exercise.

Doorway Pull-Up

A common household pulling exercise, it can be performed using any sturdy or stable door to prevent injury. Begin by opening a door halfway and placing a towel over the top to prevent slipping from sweat. Grip the towel with your hands and hang off the door. Pull yourself up against the door at least 10 times as a beginner until your chin is over the top of the door.

Single Leg Squat

Single Leg Squat

The one-legged squat is renowned as one of the most effective leg exercises. Hold one leg in your arms, extend your arms parallel to the floor, and maintain forward gaze throughout. Lower your body weight onto one leg and hold for 30 seconds. This exercise targets your glutes, core, and chest muscles.

Knee Jump

To target your hamstrings, begin by kneeling on the ground with your feet flat and your buttocks resting on your calves. Maintain forward gaze throughout and swing your arms back and forth.

Headstand Leg Raises

Fold a towel and position it on the floor. Place your palms on the floor and slowly lift your legs off the ground. Distribute your body weight onto your arms with your head resting on the towel. This exercise places significant strain on your entire body, so it’s crucial to be proficient in exercising before attempting it.

Inverted Rows

This variation of barbell rows involves extending the knees and placing the feet on the floor, while elevating the feet on a box. Pull your upper body towards your knees. Additionally, read: 7 Slimming Exercises for Small Spaces.

Stability Ball Ab Rollout

Stability Ball Ab Rollout

Begin by clasping your hands on a medium-sized stability ball. Inhale and engage your core muscles, then lean forward and roll your hands out on the ball. This exercise serves as an excellent stretch and is best performed either before or after weightlifting sessions.


This exercise is a comprehensive aerobic workout that engages the entire body. Begin by standing upright, then lower into a squat position. From there, extend your legs backward into a plank position, and then return to the squat position before standing upright again.

Mahler Body Blaster

This routine engages all muscle groups, and completing 25 sets will leave you thoroughly challenged. Begin by standing upright and focusing forward. Perform a full squat, then roll back halfway, aiming to touch the floor behind your head with your feet. Follow this with arm push-ups. Stand up and repeat the sequence. Completing 5 circuits of this workout will greatly enhance your strength and endurance, sculpting your body into formidable shape.