Best Bodyweight Exercises for Weight Loss

Man lifting his whole body using his 2 hands

Exercise is vital for your health and wellbeing. But if you’re trying to shed a few pounds, exercise is even more important. So you need the best bodyweight exercises for weight loss.

Despite the importance of exercise, less than 5 percent of adults participate in 30 minutes of physical activity each day. Many people claim that they cannot afford to exercise. It is true that personal trainers and gym memberships can be expensive.

Though you might not be able to hire a trainer to guide you on your weight loss journey, that doesn’t mean you cannot lose weight. Doing the best bodyweight exercises for weight loss means you do not have to spend money on a gym membership because you can simply exercise at home.

If you want to lose weight, you must take action and have patience. You cannot drop 5 pounds in a day. To lose unwanted fat, you must exercise consistently. But, what else do you need to know?

What You Need to Know About Bodyweight Exercises

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Bodyweight exercises use your own weight against gravity. This form of exercise involves simple tasks such as twisting, balancing, bending, pulling, pushing and squatting. These exercises can improve your coordination, balance, speed, endurance, power, and flexibility. And importantly, they can also help you burn fat.

Even athletes regularly do these types of exercises. In recent years, using your own weight in exercising has gained popularity among people who want to shed unwanted weight fast. This type of training is suitable for anyone, no matter their fitness level and age.

All you need to do is change the intensity through the number of repetitions and timeframe as necessary.

Benefits of Best Bodyweight Exercises for Weight Loss

Woman at the gym is doing some planking

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Here are numerous reasons why you should incorporate these workouts into your daily routine.

Everywhere you go, your body will be there

Ohhhh you're so strong

Versatility is your middle name

That was a great work out

How We Reviewed

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Who needs to go to the gym when you already have your front yard or living room floor available for free?

We chose exercises by considering individual factors such as on-the-go lifestyle, weight loss potential, basic strength requirements, and the overall amount of physical activity.

The best bodyweight exercises for weight loss list also incorporates different workouts that target major muscle groups such as the back, glutes, abs, core, arms and shoulders, and chest. These exercises are appropriate and effective whether you are an advanced, intermediate, or beginner.

Best Bodyweight Exercises for Weight Loss

​So you know what bodyweight exercises are and what they can do for your body. Now it is time to examine some of the best exercises you can add to your exercise routine.

Satan's exercise is amazing for your body

Oh burpees, how we love and hate you.

Burpees are one of the most challenging bodyweight exercises since they require intense body movement. But burpees will help you lose weight effectively.

Burpees target your glutes and legs. Because these are large muscle groups, burpees burn a considerable amount of calories. In fact, burpees can burn up to 50 percent more fat compared to regular exercises. This exercise is also effective for your back, core, arms, and chest.

To start, stand tall and position your feet shoulder-width apart. Then, bend your knees and go into a squat position with your hands down on the floor just inside your feet. Push your body off the ground using power from your legs and jump into the air while raising your hands behind your head.

Then, go back to your starting position and kick your feet behind so your body gets into a plank position. Jump back up again with your feet towards your hands, and launch your body into the air again from this squat position.

Sound easy? Give burpees a try!

Push up, push up real good

Pushups are one of the most straightforward bodyweight exercises you can do. Although this workout is simple, it can help you burn calories and lose weight quickly. Pushups target your upper body, which includes your chest muscles.

To start, get yourself into the plank position. Make sure that your torso and arms are straight, and your palms are flat on the ground, around shoulder-width apart. Prepare your core and lower yourself to the ground until your arms form a 90-degree angle. To get this movement right, do not bend or sway your back in the process.

Push yourself upwards again until your arms are straight. Push up bars are a great tool to remain stable and keep your wrist in the right position.

I dip, you dip, we dip

Dips are not only great at sculpting and strengthening your chest, but also for losing weight fast. To do this exercise, choose a dipping station. Your dipping station can either be a chair, tabletop, benches, or any parallel bar.

Bend your elbows to lower your body. Make sure to keep your shoulders close to you. Control your movement so it becomes more steady. Then, push your body back to its original position until your arms are nearly straight. Repeat this process.

For beginners, it can be a challenge to perform a dip. So don’t be discouraged if you cannot do it well on your first try. You can do many things to build up your strength, such as assisted dips. You can even use resistance bands.

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Get low, get low

Squats target your lower body, especially your glutes and legs. You can burn as much as 44 calories in five minutes by activating this large muscle group.

If you want to make this workout more effective, you can hold weights while doing your squats such as dumbbells or simply hold a water bottle.

First, stand straight and position your feet shoulder-width apart. Then, squat down as you tighten your core. Bring your buttocks to reach near the ground behind you, but be careful not to lean forward or push your knees beyond your toes.

Pause when you have lowered yourself to the bottom of your movement. Return upward and go back to your starting position using power from your legs.

Get bent

Crunches target your abdominals and core while also working your obliques. To start, lie face up on the floor with your feet planted on the ground and your knees bent. Place your hands behind your head. Your elbows should be on the side of your ears.

Pull your abs into your lower back and lift your head and shoulders off the floor. Maintain your abdominal engagement throughout this routine. This exercise works best if you move slowly and pause while pulling your abs inward.

You can also do a V crunch. Lie on the ground and lift your arms and legs up towards the ceiling. Lift your upper body off the floor and try to reach your hands to your feet.

Lower your legs while reaching your arms overhead. Keep your shoulders off the ground and your lower back pressed to the exercise mat.

Planks with a twist

Plank pushups combine a plank workout with the arm, shoulder and back benefits of doing pushups. Through this workout, you can improve your strength for lifting, pulling, and throwing, while losing weight at the same time.

This bodyweight exercise starts like a regular push up. Lift your body off the ground with your toes on the floor. Then, lift your knees off the floor until your arms form a line from your heels to your neck.

Instead of lowering your body by bending your elbows together, lower one arm until your forearm and elbow are on the ground. Lean on that position and bring your other arm down to the ground. Your body should be in the plank position. Hold the plank and return to the push-up position one arm at a time.

Lunging your way to fitness

Lunges target your glutes, hamstrings, core, butt, hips, and your quadriceps. They can also improve your lower body strength and endurance.

To do a lunge, stand tall and place your arms on your side. Take a step backward with one foot and lower your hips so that your front foot is parallel to the floor with your knee over your ankle.

Your back foot should be at a 90-degree angle toward the floor with the heel lifted. To return to a standing position, press your front heel into the floor and bring your back foot forward. Alternate the movement for each leg.

To do a lunge correctly, make sure that your front heel does not pop off the floor. To avoid this, do not take small steps since this will put stress on your knee. Another mistake is to let your upper body drop. This problem can be avoided by engaging your core and keeping your eyes facing forward.

To make this bodyweight exercise more challenging, add a barbell, dumbbells or kettlebell.

Sitting on air

Doing the wall sit engages all your muscles. This exercise allows you to get full muscular activation, which is essential for shedding calories.

Position your feet hip-width apart and your arms stretched out in front of you. Lower yourself down until your thighs are parallel to the floor as if you are sitting on a chair. Your weight should be on the heels of your feet. Engage your torso and your abs. Hold this position for around 30 seconds, or more if you can.

Climb Mt. Everest from your home

Mountain climbers, or running planks, is an exercise that targets your whole body, especially your core, quads, shoulders, and arms.

Start in a plank position and distribute your weight on your toes and hands. Your hands should be shoulder-width apart, abs engaged, back flat, and head in alignment with the rest of your body. Then, pull your right knee to your chest. Next, drop your right knee back to the starting position and bring your left knee into the body.

While keeping your hips lowered, move your knees in and out as fast as you can until you reach a running pace. You will notice that your heart rate will climb quickly, so remember to breathe.

To prevent injury and maximize its benefits, do not bounce your toes and make sure they touch the floor.

Fancy jumps

Knee tuck jumps, also known as knee to chest jumps or tuck jumps, is a great exercise that uses fast movements to lose weight. This exercise also develops power and agility. If you are a beginner, you might find it challenging to jump until your knees hit your chest. Don’t worry; this does not mean that you are not shedding calories.

Start in a standing position with your knees bent slightly. Hold your hands on your chest. Then, quickly dip into a semi-squat and jump upward. Drive your knees to your chest and try to touch it to your hand.

Jump as high as you can while raising your knees. Re-extend your legs to reduce the impact of your landing.

Our Top Choice

Man doing some squats

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For a successful fat to fit journey, doing the best bodyweight exercises for weight loss is essential. Not all exercises are created equal, and they are definitely not a walk in the park.

To experience the best shred sessions, choose a combination of the different exercises listed above. Spend more time working out than resting, but also factor in ample recovery time between reps. If you are having a hard time, just remember that every time you exercise results in one step closer to your goal.

The best exercises that support fat loss include mountain climbers, knee tuck jumps, and burpees. Remember that these exercises will not make you slimmer on their own.

Remember to prioritize your diet and watch your caloric intake as well. So incorporate a healthy lifestyle with the best bodyweight exercises for weight loss to realize your goals and improve your health.

Do you have a favorite bodyweight exercise that we did not add to our list? Comment below!

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