The Seven Best Bodyweight Exercises You Need to Do Right Now



bodyweight exercises for weight losss

Gym memberships can get expensive, and on top of that, we don't always have enough time to get into the gym in the first place. But what if you could get fit in the comfort of your own home without ever using a machine or lifting a weight?


We've put together a list of the seven best bodyweight exercises you can start doing every morning to help you reach your health and fitness goals without ever stepping foot inside of a gym. These exercises burn calories and build muscle using just the weight of your body. Use your FitTrack Health report to set goals, pay attention to your form, and start practicing these bodyweight exercises today!


Ever wanted to be a superhero? The superman is a stretching exercise that strengthens your lower back, making it particularly effective for people who have jobs that involve long hours of sitting. To execute this move, lie face down on an exercise mat with your arms extended in front fo you. Take a deep breath, and then exhale as you lift your arms, chest, and legs off of the ground. Imagine your superman flying off to save the day, and hold the position for two seconds. Return to start, and repeat an appropriate amount of repetitions.


Drop and give us twenty! The pushup is a tried and true bodyweight exercise that's phenomenal at strengthening your arms but actually works your entire body if done correctly. Start by lying prone on the floor with your palms underneath your shoulders and the rest of your body weight resting on your toes. Tighten your core and maintain a rigid straight line throughout your body as you exhale and explosively drive yourself up until your arms are extended. Inhale as you lower your chest down to an inch above the ground and repeat for an appropriate number of repetitions.


Perfect your balance and mobility while strengthening your legs and core with this bodyweight exercise. Position your feet, toes pointed straight ahead, underneath your shoulders. Extend your arms in front of you and lower yourself down, without arching your back, as you bend your knees. Drop as low as is comfortable for you as you inhale, and then exhale as you drive yourself back up into a standing position. Repeat as appropriate for your fitness level.


A sort of mix between squats and pushups, burpees are a strengthening exercise that will also get your heart pumping in no time. To begin, start in the standing position that you used to begin a squat. Lower yourself down, but once your thighs are parallel with the ground, kick your legs out behind you and drop into a pushup position. As you perform a pushup, bring your knees forward so that your feet are underneath you once more and perform the second half of a squat.

#5: V-UPS

Now it's time to tackle your core. Lie on your back with your arms extended in front fo you. Contract your abdominal muscles as you lift your legs off of the ground, keeping them straight, while you reach with your fingertips towards your toes. If you can, hold the "V" position for a moment before lowering yourself back to the floor.


Ready to torch your arms again? How about a bit of extra core and back strengthening to boot? Start in the pushup position, but instead of lower yourself down, transfer your weight to one arm while you turn your torso and your other arm up in the opposite direction. Point your free hand up towards the ceiling and follow it with your gaze while you focus on maintaining a rigid straight line from your head to your toes. Repeat on the other side for the appropriate amount of repetitions.

jump squat exercise


Finish it all up with another leg-blaster that will get your heart rate pumping. This is a variation of the squat you've already learned to do. This time, as you drive yourself back up from the lowered position, focus on explosively pushing yourself up into the air. Keep your chest up, your back natural, and your eyes forward as you leap up, then as your feet come back to the ground lower yourself back into the squat position and do it all over again.


Yoga is a phenomenal way to strengthen your entire body, improve your balance and stability, clear your mind, and promote positive health. Wherever you are, odds are there's a yoga studio somewhere that you can join and start taking beginner lessons. While you'll likely need a membership, you won't have to tackle any weights or machines and most studios schedule their sessions at convenient times early in the morning or after the workday is finished.


No matter where you are on your fitness journey, you can easily incorporate these seven movements into your morning routine. Make sure you choose an appropriate amount of repetitions and then repeat them for at least three sets before you get on with your day. Use your FitTrack report to track how these exercises affect your body composition!