{"id":51889,"date":"2017-12-24T09:15:52","date_gmt":"2017-12-24T14:15:52","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51889"},"modified":"2021-05-14T05:21:42","modified_gmt":"2021-05-14T09:21:42","slug":"workout-routine-bodyweight-exercises","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/workout-routine-bodyweight-exercises\/","title":{"rendered":"275 Bodyweight Exercises for a Great Workout Routine"},"content":{"rendered":"
\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

You know the drill: Hop on the treadmill<\/a> for a 20-minute interval workout. Next, hit the mat for a few sets of squats<\/a> and lunges<\/a>. Then, finish off with some planks and crunches. The thing about getting into a regular workout routine is that it can become, well, routine \u2014 even boring.<\/p>\n

But thanks to these countless variations and modifications from top fitness experts, including our very own Daily Burn 365<\/a> trainers, you\u2019ll never run out of ideas on how to challenge your arms, abs, glutes, quads, calves. You\u2019ll be able to mix up your workout style, too \u2014 from barre to HIIT to CrossFit, and more. Whether your goal is to torch serious calories, tighten and tone, or improve your flexibility and mobility, we\u2019ve got 275 exercises to reignite your workout motivation<\/a>. (Seriously, you\u2019ll never think of a burpee, squat, plank or jumping jack the same way again!) Exercise equipment is optional, but having some dumbbells<\/a> on hand can challenge your body in new ways. Now, get up and get moving!<\/p>\n

275 Bodyweight Exercises to Mix Up Your Workout Routine<\/strong><\/h2>\n
\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

7 Arm Workouts for Stronger Shoulders, Biceps and Triceps<\/strong><\/h3>\n

The beauty of most full-body strength training workouts is that they\u2019ll, in some shape or form, hit the arms. But if you want to devote some quality reps to your shoulders, tris and bis, this is where it\u2019s at. From push-ups to renegade rows to battle ropes, you\u2019ll get pro tips on how to flex your arms and test the limits of your upper body. Plus, learn how to engage your arm muscles and create resistance with no-equipment workouts.<\/p>\n

30-Minute Arm Workout<\/a><\/p>\n

5 Moves, 15 Minutes: Your Bodyweight Arm Workout<\/a><\/p>\n

6 Moves for Awesome Triceps and Biceps<\/a><\/p>\n

20-Minute Battle Ropes Workout<\/a><\/p>\n

6 Resistance Band Exercises for Strong, Lean Arms<\/a><\/p>\n

5 Advanced Push-Up Exercises to Try Now<\/a><\/p>\n

The Towel Workout for Your Arms<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

8 Ab Workouts for a Stronger Core<\/strong><\/h3>\n

Crunches, planks, side planks, leg raises, spidermans, toe touches, bicycles \u2014 there\u2019s no shortage of exercises to help you tone and strengthen your core. What\u2019s more, there are countless variations \u2014 standing, sitting or laying on a mat \u2014 for these classic moves. Consider your core repertoire upgraded!<\/p>\n

5 New Crunch Variations to Try Now<\/a><\/p>\n

5 Planks to Sculpt Your Entire Core<\/a><\/p>\n

7 TRX Moves to Work Your Abs<\/a><\/p>\n

Your 6-Minute Ab Workout<\/a><\/p>\n

6 Core Exercises for Beginners<\/a><\/p>\n

5 Oblique Exercises to Sculpt Your Abs<\/a><\/p>\n

6 Essential Core Exercises for Runners<\/a><\/p>\n

7 No-Crunch Exercises for Six-Pack Abs<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

8 Plyometric Workouts for Better Conditioning<\/strong><\/h3>\n

Plyometrics are high-intensity exercises that stretch and shorten your muscles, while raising your heart rate. The result is a calorie-torching and muscle-toning workout. From plyo lunges to jump squats to plank<\/a> jacks and broad jumps, here are some exercises that will help you improve agility, while increasing strength and speed. Ready to jump?<\/p>\n

5 Plyo Box Exercises to Rev Your Fitness<\/a><\/p>\n

4 Bodyweight Partner Moves<\/a><\/p>\n

7 Creative Burpee Variations to Test Your Strength<\/a><\/p>\n

15-Minute Plyometrics Workout for Cardio and Power<\/a><\/p>\n

Your 20-Minute MetCon Workout<\/a><\/p>\n

30-Minute HIIT Jump Rope Workout<\/a><\/p>\n

Full-Body Plyometrics Workout<\/a><\/p>\n

The Weight Vest CrossFit Workout<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

8 Cardio Workouts to Burn Calories Fast<\/strong><\/h3>\n

These days, cardio doesn\u2019t just mean a 30-minute jog on the treadmill or power walking on the elliptical. Virtually any workout can incorporate a little cardio by simply adding a jump, increasing speed and challenging your agility and mobility. Here, you\u2019ll find new ways to get your heart rate up, go outside of your comfort zone and break a sweat.<\/p>\n

The 5-Minute Kickboxing Workout<\/a><\/p>\n

22-Minute, 5-Circuit Total-Body Workout<\/a><\/p>\n

3 Fat-Blasting HIIT Workouts to Try Now<\/a><\/p>\n

3 Quick HIIT Workouts for Beginners<\/a><\/p>\n

7 Burpee Progressions to Get Your Heart Pumping<\/a><\/p>\n

5 Quick Cardio Exercises That Don’t Involve Running<\/a><\/p>\n

3 Treadmill Workouts for Power Walkers<\/a><\/p>\n

A 10-Minute Rowing Workout<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

9 Butt Workouts to Get Your Glutes in Gear<\/strong><\/h3>\n

While some people are obsessed with toning their arms and show off their perfectly sculpted guns, others would prefer a much more shapely and stronger backside to charge through hills or pack serious kicks. Lunges, squats, single-leg touchdowns, donkey kicks and bridges are designed to work the glutes, sculpt thigh muscles and strengthen your hamstrings. Check out these exercises to show your lower half some TLC.<\/p>\n

5 Power Lunges for Killer Glutes<\/a><\/p>\n

3 Exercises for Seriously Toned Thighs<\/a><\/p>\n

4 Lower-Body Exercises Towel Exercises<\/a><\/p>\n

5 Moves for Your Butt, Hips and Thighs<\/a><\/p>\n

How to Kettlebell Swing Like the Pros<\/a><\/p>\n

How to Do a Pistol Squat<\/a><\/p>\n

6 Squat Variations for Total-Body Strength<\/a><\/p>\n

5 Exercises to Sculpt a Stronger Butt<\/a><\/p>\n

6 Butt Exercises for Runners<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

6 Total-Body Workouts You Can Do Anywhere<\/strong><\/h3>\n

Sure, dumbbells, kettlebells and med balls can help you build muscle mass and achieve a leaner physique. But no piece of equipment can compare to your own bodyweight. Bodyweight training can help improve your stability and condition your muscles so that you shed more pounds faster.<\/p>\n

The 15 Bodyweight Exercises You Should Be Doing<\/a><\/p>\n

5 Two-for-One Bodyweight Moves From Brooke Burke<\/a><\/p>\n

3 Fat-Blasting Bodyweight Workouts<\/a><\/p>\n

8 Ways to Amp Up Your Bodyweight Workout<\/a><\/p>\n

5 No-Equipment Back Exercises<\/a><\/p>\n

8 Advanced TRX Exercises to Build Total-Body Strength<\/a><\/p>\n

\"275
Photo: Ryan Kelly \/ Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

10 Low-Impact Workouts to Improve Your Mobility <\/strong><\/h3>\n

Don\u2019t let these barefoot exercises fool you! Sure, you can get comfy by doing these workouts at home, but we guarantee you\u2019ll be feeling the burn and maybe even wiping some sweat off your brow in no time. The bonus is that these yoga and barre-inspired exercises will help relieve stress and put mind over matter. Don\u2019t forget to throw in some stretches to start or end your day!<\/p>\n

30-Minute Inner Thigh Barre Workout<\/a><\/p>\n

5 Butt-Sculpting Barre Exercises<\/a><\/p>\n

2 Sun Salutation Flows for Mega Calorie Burn<\/a><\/p>\n

7 Beginner Yoga Poses<\/a><\/p>\n

5 Relaxing Yoga Poses to Do Before Bed<\/a><\/p>\n

3 Yoga Poses to Energize Your Morning<\/a><\/p>\n

9 Yoga Poses to Survive Work, Stress and Travel<\/a><\/p>\n

10 Easy Yoga Poses to Help Relieve Stress<\/a><\/p>\n

5 Standing Desk Stretches<\/a><\/p>\n

15 Stretches You Should Do Every Damn Day<\/a><\/p>\n

Want more daily workouts and be part of a community that inspires you to be fit? Sign up for Daily Burn 365<\/a>!<\/em><\/strong><\/p>\n

This story was originally published August 2016. Updated December 2017.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s time to spice up your workout routine! We\u2019ve got hundreds of bodyweight exercises, including burpees, crunches, planks, squats, leg raises and more. <\/p>\n","protected":false},"author":90,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14,19],"tags":[32,288,289,139,281,145,341,343,100,286],"class_list":["post-51889","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","category-yoga","tag-bodyweight","tag-cardio","tag-exercise","tag-hiit","tag-strength-training","tag-stretching","tag-tax1living-well","tag-tax2exercise","tag-workout","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=51889"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51889\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=51889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=51889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=51889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}