A ‘do anywhere’ bodyweight workout

Today we thought we’d give you some workout inspo that you only need yourself for. It can be done anywhere, anytime – so no excuses! Enjoy…!

Full body

Tuck jump

Start in a standing position with soft knees. Hold your hands in front of you at chest height. Lower your body quickly into a squat position, then push quickly upwards bringing your knees towards your chest.

Mountain climber

Start in the plank position, keeping your body as level as possible, pull one knee towards your upper body. Do the same with your left leg and repeat as fast as possible without losing your form.

Walkouts

Stand with your feet at hips width apart. Roll your upper body down so that your hands are touching the floor. Walk them out so you end up in the plank position. Add an extra push by doing a press up before walking yourself back to the starting position.

Burpees

Stand with your feet shoulder-width apart and your arms by your side. Push your hips back, bend your knees and lower into a squat. Reach your hands to the floor in front of you and put your weight on them. Jump your feet back so you finish in the plank position. Then jump your feet back to your hands, reach your hands over your head and jump upwards. Repeat this process by landing back into the squat position.

Legs

Wall-sit

With your legs at right angles, rest your back flat against a wall. Let your arms hang by your side. If you thought the exercises above burned, you’ve felt nothing yet!

Lunge

Step out one foot in front of the other so your knee is at a right angle. Make sure your knee doesn’t go over your toes! Lower yourself down and push back up. This should hurt your quads and glutes mainly.

Lunge jump

In the lunge position, jump up and switch legs. Repeat this and feel the burn!

Squat jump

Start in a squat position. Then, jump up and point your toes. Return softly back into a squat and repeat. This will also tune into some cardio!

Calf raise

Stand with your feet together and raise onto your toes, tuning into your calfs. Lower again and repeat.

Chest/ back

Push up

Get into the plank position and, keeping your body level, lower yourself down towards the ground. Before you touch the floor, push yourself up again. Don’t give in and drop your knees. Do this 15 times and tell us it’s not a challenge!

Raised leg push up

Repeat the exercise above but step it up a notch by raising one leg. Make sure you do the same reps on each leg!

Superman

Lie facedown with your toes pointed. Your arms should be straight out in front of your head and your palms resting on the floor. Using your back, glutes and shoulders, lift your body up off the floor, leaving only your abs touching the ground. Your body should be fully extended so that your limbs are locked out. Lower down to the starting positions. Hold the top position for 15-30 secs and repeat 3 times.

Shoulders/ arms

Diamond push up

his is just a normal press-up, but instead of having your hands underneath your shoulders, they are in the middle on your chest making a diamond shape with your thumbs and index fingers. Remember to keep your pelvis tucked under like you would in the plank position and your back straight while lowering your body to the ground.

Arm circles

Standing up, move your arms in large circles forwards. Do this 30 times then move them the other way. You should feel it in your biceps and shoulders in particular.

Core

Swimming crunch

Begin in the starting crunch position. As you start to lift your upper body, move your right arm across your body starting from left to right at knee height. On the next crunch, do the same with your left arm. On the third, you do both arms at the same time – repeat this in sets of 3!

Side plank with hip dip

In the side plank position, make sure your hips are upright so that your body is straight. Lower your hips (you might have to bend your bottom knee) and bring back up to the starting position. Repeat on each side.

Bicycle crunches

Lying on your back move your legs upwards so they’re at right angles. Lift your head and shoulders of the ground then move your right elbow to your left knee and repeat with the other side.

Hey Hey! I’m Katie ~ the Content Editor here at Zaggora. I work with our incredible team to research health and fitness trends and working with our amazing experts and contributors. I have a passion for creative writing, going to the gym and doing home-based workouts. I also love hunting down the latest coffee houses!