Bodyweight Workouts: The Only & Complete Guide You Need

Bodyweight Workouts: The Only & Complete Guide You Need

If I remember correctly, I started doing exercise right from my basement. And like me, many people do the same.

However, when it comes to working out at home, the number one problem everyone faces is not enough gym equipment to workout with.

Apart from that big & common problem there are many people who have many doubts and questions in their mind for bodyweight workouts, make sure to check them out at the end of the article.

P.S. There are few workout routines I made for various purposes like at home, no equipment, full body, bodyweight exercises and so on, you can find all of them here in one google sheet(Do not ask for edit access!)

Make Your Own Bodyweight Workout Plan

When it comes to making a gym workout that consists of barbells, dumbbells, weight and machines, it is very easy to make a workout plan as you’ve multiple choices for exercises to add.

However, for bodyweight workout plans, things are different.

There are few things that people should change when they’re making workout plans that consist only of bodyweight exercises.

Things that should consider when making bodyweight workout plan:

  1. The thing that I found most effective when someone wants to do bodyweight workouts and achieve their fitness goals(weight loss & muscle building) is circuit training. If you do circuit training instead of regular training which most people do at gym, you will get maximum benefits.
  2. Since you’re not training with weights, you can make up for the lack of weights by doing more: more days, more sets, and/or more reps.
  3. There is no doubt that bodyweight workouts are short but what makes bodyweight workouts effective is the intensity of it. Make sure your bodyweight workout is intense which you can do by reducing the rest time(Do not recommend it for beginners!)
  4. When choosing sets and reps for bodyweight workout routine, the one I found best is 5*5 or 10*10 workout(Beginner choose 5*5 and 10*10 is for advanced lifters). For some bodyweight exercises like squats you can go upto 25 reps but make sure to reduce the number of sets. 
  5. Although you’re not lifting too much weight like someone does with the weight lifting, make sure to do a proper 15 min warmup before any workout. If you don’t know what to do check out this article on 15 warm up exercises by nerd fitness.
  6. Progression is key when doing any kind of exercises, so make sure you’re progressing when doing bodyweight workouts by recording your personal notes. You can progress in various ways, for example few; reduce rest time, add some kind of weight, start doing advanced versions of that exercise and so on.
  7. Most important: Body Weights workouts are not as much as effective as strength training workouts, however, if you never done exercise before, give your bodyweight program a real, honest & consistent effort and you’ll achieve your fitness goals.

Now you know the important things you should keep in mind when making a bodyweight workout plan.

So the next thing you should do is choose the exercises(Which you can find below!) according to your fitness level and workout split and that’s it!

Beginner to Advanced Bodyweight Exercises

There are so many exercises you can do with weights & machines(Biggest Database of All Exercises) but for body weight there are less exercises compared to weights.

No Equipment Bodyweight Exercises

  • Chest:
    • Push Ups
    • Incline & Decline Push Ups
    • Eccentric Push-Up
  • Shoulder:
    • Pike Push Ups
    • One Arm Push Ups
    • Handstand
  • Back:
    • Pull Ups
    • Chin Ups
    • Australian Pull Ups
    • Archer Push Ups
  • Triceps:
    • Close grip Push Ups
    • Tricep Dips
    • Triceps Bodyweight Extension
  • Quards:
    • BW Squats
    • Standing Lunges
    • Sumo Squats
  • Hamstrings
    • Nordiac Hamstring Curl
    • Reverse BW Lunges
    • Unweighted Romanian Deadlift
  • Glutes:
    • Bulgarian Split Squats
    • Hip Extensions
    • BW Glute Bridge

As you can see there are not many exercises here, however, check out this google sheet with all bodyweight exercises with tutorials.

Bodyweight Exercises for over 40

“It’s never too late to start exercising” you probably heard this line before.

And when choosing exercise, you may think that can I do this exercise or can I do that exercise?

The answer is you can do any kind of exercises regardless of your age.

Most of you already search for this Bodyweight Exercises for over 40 on Google and YouTube and I’m 100% sure you came across a hell lot of articles and videos that claim that these exercises are best if you’re over 40, 50 or 60.

Although there is little research that suggests different physical activities for different age groups, there is no research that proves that if you’re over 40 and you do this exercise, you will lose more fat and build more muscle or achieve fitness goals much faster.

I know you’re here to know the best bodyweight exercises you can do at home for over 40 people but trust me you can do all the exercises other people can do at home. So stop looking for those exercises which never exist.

Best Bodyweight Exercises pdf

I already linked the Google sheet above for best bodyweight exercises for beginner to advanced people but if you want to save that sheet in your phone. You can download that PDF from here.

At Home Bodyweight Workout Program

Now you guys know how to design your own bodyweight workout plan, the exercises to choose, sets & reps but there is one thing that remains which is workout split.

There are two workout splits I like most for at Home Bodyweight Workout Program i.e. 3x a week full body workout and strength + conditioning with yoga.

The workout split for each is below:

Full Body Bodyweight Workout Split:

  • Day 1: Full Body
  • Day 2: Rest
  • Day 3: Full Body
  • Day 4: Rest
  • Day 5: Full Body
  • Day 6: Cardio + Abs
  • Day 7: Rest

Strength & Conditioning Workout Split:

  • Day 1: Strength Workout 1
  • Day 2: Conditioning Workout 1
  • Day 3: Strength Workout 2
  • Day 4: Conditioning Workout 2
  • Day 5: Strength Workout 3
  • Day 6: Conditioning Workout 3
  • Day 7: Yoga

At Home Bodyweight Workout for Weight Loss

I already wrote one article on this topic but it contains few bodyweight exercises and few weight lifting exercises for weight loss.

However, there is one thing that I want you to remember i.e. “There is no best diet, exercise or workout program that ALONE will help you to lose weight”

I know that you want to lose weight desperately and do not have access to gym for some reason, however, that doesn’t mean you should trust someone who said that this at home bodyweight workout will help you lose weight or something like that.

If you want to lose weight, read this article where I explain how you can lose weight at home step-by-step.

In this article, there is everything you need to know if you want to lose weight at home with or without exercise and workouts. 

Full Body Bodyweight Workout at Home

I know you’re looking for a complete full body workout and here it is!

Just to head up, it is not recommended if you are just starting out. This full body bodyweight workout plan is for people who are doing workouts at home for quite a while.

If you’re looking for Full Body Beginner Bodyweight Workout Routine, scroll the page and you’ll find one.

At Home Full Bodybody Workout Plan

As you can see exercises are different from what I suggest above, don’t worry you can find all of them here with a tutorial on how to do it.

You may notice that sets and reps are also different and the reason being, I want to make the workout plan to maximize tension and hypertrophy stimulus without any fancy equipment.

Bodyweight Workout Routines

From this heading, you will find so many different bodyweight workout routines that you can do for various fitness goals and body parts.

Beginner Bodyweight Workout Program

You know how to make a workout plan, you know a full body bodyweight workout routine, you know many things about bodyweight workouts.

But as a beginner, you need a beginner bodyweight workout program that you can do at home to lose weight, burn fat  and build muscle mass(P.S. Follow a proper diet plan for fat loss consistently and take enough sleep).

So here it is!

Knee Push Up3151-2 Min
Close Grip Push Up2122-3 Min
Push-back Push Up2101-2 Min
Chin Ups28-122-3 Mins
BW Squat312-152-3 Min
Walking Lunges3102-3 Min
Glute Bridge3151-2 Min

Bodyweight Workout Routine for 40+

When I was doing keyword research to write this article, I saw that many people search for this and to be honest, I didn’t get it!

I didn’t get it, why do people search for this!

Because there is no best bodyweight workout routine for people over 40.

No matter what is your age, you can do any bodyweight and/or strength training workout which can be done by younger people. All you need is proper guidance on how to structure your workout program which you can easily find on YouTube.

How to Structure Your Bodyweight Workout Routine for 40+

When it comes to structuring a bodyweight workout program for 40+, there are a few things you should keep in mind.

As you all know that after 40, there are few health problems that arise in many people if you don’t exercise regularly and many times health problems  include cardiovascular and overweight problems.

So if you’re someone with that you can do light intensity workout and/or cardio 3x a week  for half an hour and Strength training 2x week with two days for rest.

Your workout Routine would will look something like this:

  • Monday: Strength Training 
  • Tuesday: Light Intensity workout or some kind of aerobic exercises
  • Wednesday: Rest 
  • Thursday: Cardio 
  • Friday: Strength Training
  • Saturday: Rest
  • Sunday: Rest

This is just a sample workout split for you(people over 40+), you can customize that as whatever you would like.

If you’re thinking about what to do for strength training day, you can either do a full body bodyweight workout and/or upper/lower workout. It’s totally up to you.

As you can see there is nothing new for people over 40 when we talk about bodyweight workouts, there is only one difference which is your MAIN workout split.

However, if you’ve never done exercise before and you’re over 40, you should start slow and learn basic things form, do enough warm-up.

Bodyweight Workout Plan for Chest

“What’s your favourite body part?” I asked 100 people in the gym and more than 50% said Chest.

We as a gym goer love training our chest regardless how we train i.e. using bodyweight, machine, weights.

If you’re like most people who want a bigger chest but do not go to the gym for various reasons. Find below bodyweight workout for chest for beginner, intermediate people.

Beginner Bodyweight Workout For Chest

Knee Push Ups2101-2 Min
Regular Push Ups38-12 2-3 Min
Decline Push Ups2122-3 Min

Intermediate Bodyweight Workout For Chest

Regular Push Ups4101-2 Min
Incline + Decline Push Ups(Super Set)2122-3 Min
Staggered Push Up2122-3 Min

Upper Body: Bodyweight Workouts

I presume that you’re a beginner and you may or may not know about which muscle that can be trained when training for the upper body.

So, below are the muscles that you can train when training your upper body.

  • Chest
  • Back
  • Shoulder
  • Triceps
  • Biceps

Check out the table below that includes upper body workout for beginners. Just to remember you if you’re over 40, and decide to do upper/lower workout, you can do this upper body bodyweight workout at home.

P.S. If you’re confused between full body and upper/lower workout split, you can check out this awesome article where I compare Full Body, Upper/Lower and  Push/Pull/Leg Split Routine.

Push Up312-152-3 Min
Staggered Push Up2152-3 Min
Close Grip Push Ups2102-3 Min
Bench Dips3151-2 Min
Australian Pull Up2102-3 Min
Watter Bottle Bent Over Row3152-3 Min
Pike Push Up3122-3 Reps

Lower Body: Bodyweight Workouts

Although the lower body has three muscles, training the lower body is as much as important as the upper body.

So, train your lower body with your upper body when training at home.

Lower Body include three big muscles:

  • Quards
  • Hamstring
  • Glutes
Squat312-152-3 Reps
Walking Lunges22-3 Min
Sumo Squat212-152-3
Suitcase Romanian Deadlift2152-3 Min
Glute Bridge3152-3 Min

Bodyweight and Dumbbell Workout Plan

I love combining different types of resistance when it comes to training for any fitness goals as that will give me more flexibility to design my own workout plan.

So, if you’ve dumbbell / kettlebells at home and want to add in your routine along with the bodyweight exercises, this workout plan is for you.

This workout routine is very similar to others in terms of split, reps, sets and rest, the only difference here is the exercises and the weight you perform that exercise with.

Bodyweight and Dumbbell Workout Plan

Bodyweight Workout Plans for Fat Loss


People again search for this and there are 15,600,000 results on Google that means 15,600,000 people also wrote on this to get more traffic on their website.

In reality, there is NO workout or exercise to lose weight! You do Exercises and workouts to build muscles not to burn fat.

If you want to lose fat and get in shape, start following a calorie deficit diet and exercise consistently and you will have weight loss.

Following a proper diet plan according to your fitness goal is very important compared to workout routines. 

If you do a workout plan that claims that you will lose fat at the end of 6 week but do not follow a proper diet plan, you will not lose weight.

So don’t fall into this trap and waste your time, start following a proper diet and workout program.

Bodyweight Workout Plans for Muscle Building

Like bodyweight workout plans for fat loss, there is no specific workout plan that will help you to build muscles.

We as a personal trainer made workout plans that will help you to achieve your fitness goals by adjusting exercises, sets, reps, weights and few other factors because there is no size fits for all approach in fitness when making a diet plan and workout plans.

If you don’t follow your diet plan for muscle building, you will not gain muscle mass regardless of whatever workout you do.

P.S. there are 11,800,000 results for this query on Google!

So stop falling in this trap and do the above mentioned Full Body, Upper/Lower or strength + Conditioning workout and follow a proper diet plan according to your goalie building muscles or lose weight.

How to Make Progress using Bodyweight Workout Program

This one is very important!

A lot of fitness people wrote about best bodyweight exercises and workout plans but no one really talks about how to progress when you’re doing bodyweight home workout.

This is How your Progress:

  • There are multiple ways to progress but the best and easiest way to progress is add some kind of resistance. Now when you do exercises at home there are only few resistance that you can add in your bodyweight workouts like backpack, water bottles or dumbbells if you’ve
  • The second best way to progress in your bodyweight workout is find the hard version of that exercise, for example: if you master regular, incline and decline push ups, you can try other push up variations like spiderman push ups.
  • The third way to make progress is increasing tempo(Read all about that here)
  • The other common ways to do progress is to reduce the rest time, increase number of sets and reps or vice-versa

You can progress in any ways you’d like but if you’re a beginner I would suggest starting with reducing rest time, increasing the number of sets and reps.

Bodyweight Workouts: Q & A

When it comes to any fitness topic like this one, many people have many questions that need to be answered. So here is the Q & A for the Bodyweight Workouts!

Q: Are bodyweight workouts effective?

Answer: When it comes to bodyweight training either at gym or at home, many people doubt that bodyweight training will not help them to build and strengthen their muscles.

However, it is completely false.

Bodyweight training can help you lose weight and gain muscle but it is not as much as effective when it comes to increasing the strength of muscle.

There is one study like this that compares the effect of push up training with the bench press on muscle strength and thickness.

There are total Twenty-three healthy, moderately trained males and they were randomly assigned to two groups(Push Up and Bench Press Group)

The participants trained three days per week for four weeks and researchers found that the group that performed Push Ups are better at the progression compared to the bench press group.

Q: What is the best bodyweight workout program?

Answer: Likewise there is no best diet plan to lose weight or build muscle or whatever your goal is, there is NO best bodyweight workout routine to achieve that.

When a personal trainer makes a workout plan for you, it is specifically tailored to your needs so if you want the BEST bodyweight workout program, you need someone professional to make one for you or you can learn how to do that!

So, stop looking for that and start exercising and learn how to do that along the way.

Q: What Bodyweight Exercises Should I Do Everyday?

Answer: There is no right answer to this question.

You can do any bodyweight exercise you would like at home as long as it helps you achieve your fitness goals.

However, you can do this Golden 5 Exercises but you need other alternative exercises for that as they require some sort of resistance excluding bodyweight.

Q: Is It Ok To Do Bodyweight Workouts Everyday?

Answer: I believe there is nothing wrong in doing bodyweight workouts everyday.

But if you’re a beginner, most professional personal trainers will suggest you to take rest every alternate day that means train 3x a week.

As you become experienced you can do bodyweight workouts everyday but NO if you’re a beginner.

Q: Can You Build Mass With Bodyweight Exercises?

Answer: I think I already answered this question.

But No, you can’t build muscle mass or get ripped with ONLY Bodyweight exercises.

Like I said above, you need a proper diet plan according to your goals, a well structured workout program and patience to build muscle or lose fat.

Q: Can You Get Ripped With Just Bodyweight Exercises?

Answer: so the real word that you should notice here is “JUST”.

If we take that into consideration, then the answer is NO.

No, you can’t get ripped with JUST Bodyweight exercises, you need to follow proper diet plan, take enough rest and be patient

Q: Is It Possible To Get Ripped With Bodyweight Exercises?

Answer: Question is very similar to above question but both have slight differences in answer and question as well.

Yes, you can get ripped and be in shape with bodyweight exercises, only and only if you follow a calorie deficit diet plan consistently, take enough sleep and be patient.

Q: What is the Best Bodyweight Workout App?

Answer: This is the best and awesome question to answer.

While there are many workout apps out there for both bodyweight and strength training but the one I like most is Home Workout – No Equipment and Madbarz – Bodyweight Workouts and this one (Women Workout at Home – Female Fitness) for females.


There you go, the only bodyweight workout guide you need  to achieve your fitness goal.

I think I covered everything someone needs to start working out at home running from bodyweight exercises, how to plan your bodyweight workouts, beginner bodyweight workout, full body workouts and more.

If you’ve any doubts and I know you will have, just comment down here or you can send me DM on my Instagram handle @vinitfitness to get your query answered fast.

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