The 12 Best Bodyweight Workouts for Women

Tone up anytime, anywhere with these 12 equipment-free, at home workouts for women. Whether you’re sweating at home, in the gym, or in a hotel room on-the-go, these body weight exercises are sure to build lean muscle and burn calories.

the best body weight exercises

Previously seen on Nourish Move Love — updated to include new workouts and make this post more user-friendly!

With the warmer temps come more outdoor runs, green smoothies and iced coffees, and a season of travel for my family. A combination of my husband’s beach volleyball schedule and family trips to the lake means that we spend a lot of time on-the-go in the summer.

Being the fairly scheduled, type-A person that I am, I love my routines. I know how tough it can be to keep travel from derailing your fitness goals. Which is why I love having a variety of body weight exercises in fitness routine — no excuses, you can literally workout anywhere with just your bodyweight. 

I talked about this in my ‘Morning Routine‘ post, but I think it’s worth mentioning again: habit > willpower. If you’re relying on willpower to get you to the gym every morning, you have to consciously make that choice every single day — which is exhausting! Once you create a habit that decision is no longer a choice you have to make; it’s an automatic habit.

I’ve found that starting my day with a good sweat session is an essential part of my routine, and I do my best to stick to it, even when I’m traveling.

Sometimes that means finding a nearby gym, or going for a run along the beach. But most of the time, I rely on bodyweight exercises.

High Knees | body weight exercises

So I’ve rounded up a dozen of my favorite total body, bodyweight workouts that you can do anytime, anywhere.

My mission has always been about fitting fitness into your daily life. Whether you’re sweating on-the-go, or working out at home and not ready to invest in workout equipment yet, bodyweight workouts are always a great option. And just as effective for weight loss and raising your heart rate as gym equipment.

I’ve included some full-length, follow-along-style videos below if that’s your jam! Otherwise, there are workout options you can screenshot and work off of at your own pace.

What’s the benefit of doing a bodyweight workout?

According to the American College of Sports Medicine, bodyweight training is one of the top 5 trends for fitness professionals in 2019. That’s right, it’s back to basics! I think a common misconception about bodyweight moves is that they can’t function as strength moves — but with the proper form and intention, they can!

In fact, Mayo Clinic has found that a bodyweight workout can be an effective form of strength training, and is a good addition to fitness programs.

I also think it’s important to say this: the best workout is one you’re going to actually do. I’m a big fan of a good bodyweight workout for that reason alone — it’s hard to find excuses to skip your workout when you don’t need any equipment or a fancy gym to get it done.

Body weight exercises | bodyweight workout

Home Workouts: 12 Bodyweight Workouts for Women

15-Minute Bodyweight Workouts

 

20-Minute Bodyweight Workouts

 

30-Minute Bodyweight Workouts

 

BONUS Bodyweight Workouts

I believe the best way to explore a new city if you’re traveling, is to train it. That means, taking your traveling workouts outdoors so I also love these traveling workouts: 

And if you’re currently pregnant like me, this 10-Minute Mommy Workout is bodyweight prenatal workout favorite!

Pin these 12 Bodyweight Workouts

beginner bodyweight workout | body weight exercises

bodyweight workouts | traveling workouts

12 comments
  1. I love that bodyweight workouts are finally getting their time in the spotlight! As much as push-ups can suck, I love that feeling when you just know you’re getting stronger & can pound out more reps! This is such a great round-up of workouts. Would love to meet you next time you’re in LA!

    • Hi Natalie! Yes bodyweight workouts are so my jam! And I hear you, push ups are not my favorite exercise either, but they are necessary! Sadly, I don’t have any more trips to LA on the calendar this year, but I do plan to be back next year! xo-Lindsey

  2. Love this! Thanks so much for sharing and including me! Can’t wait to do a workout with you next time you’re out here!! xoxo

    • Katie! Absolutely, so glad I met you at Blogfest and can’t wait to continue sharing your awesome workouts! And next time I’m in LA you’ll be hearing from me lady! xo-Lindsey

    • Love me some bodyweight workout that you can do anywhere! And absolutely, loved your yoga circuit and missing your face this week :)! xo-Lindsey

    • Right! Story of my life this summer; been missing my Alchemy workouts and hope to get in there soon! Thanks Susel xo-Lindsey

    • Right! Hands in the air for bodyweight workouts (my fav)! Have a great day Chelsea! xo-Lindsey

  3. I love your workouts and always get excited when your posts come through in the morning and they are ALL about workouts that I can use for some of my classes. You ROCK! Have a beautiful day! XOXO

    • Yes Katie! I love that you’re loving my workouts; from one group fitness instructor to another it’s all about sharing! Thanks for following and sharing my workouts! xo-Lindsey