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5 Best Bodyweight Workouts To Build Muscle

By: Lindsey Bomgren, CPT | May 8, 2023

Challenge your total body strength and cardiovascular endurance with these five best bodyweight workouts. From no equipment full body strength to low impact cardio, these bodyweight workouts are perfect for staying active anytime, anywhere. Build muscle at home using just your bodyweight!

Woman performing a lateral lunge in one of the best bodyweight workouts for women.
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Bodyweight workouts are simple, efficient, and with a little creativity, just as effective as a sweat session in the gym. 

Use the resistance of your own bodyweight to build strength and burn calories — from a 10-minute abs and butt workout to a 30-minute bodyweight HIIT workout. No equipment is needed for these full body bodyweight workouts.

These five best bodyweight workouts are great for all seasons of life. Whether you are a beginner working out at home, pregnant, postpartum, or traveling – these five best bodyweight workouts are designed for you.

Woman performing a punch in this full body bodyweight HIIT workout at home.

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Woman in an abs, butts, thighs workout performing a single leg glute bridge. During one of the best bodyweight workouts for women.

Below you’ll find the best bodyweight workouts to build total body strength.

Under each workout video, you’ll find details about the format of each workout and pregnancy/postpartum modifications so you can easily find the workout that best fits your needs.

Best Bodyweight Workouts FAQs

Can Bodyweight Workouts Build Muscle?

YES! Bodyweight moves can be very effective and beneficial to add to your routine (Mayo Clinic). Bodyweight training allows for fuller range of motion of exercises and can help build the mind-muscle connection to properly and effectively engage each muscle group. The best way to build strength is to follow a workout plan. Which is why we created a Free 2-Week Bodyweight Workout Plan (Zero 30).

What Are The Best Bodyweight Exercises To Build Strength?

The best bodyweight workouts will challenge both your strength and endurance. When I create no equipment workouts, I like to include functional, complex exercises that hit the lower body, upper body and core, all while getting your heart rate up! Some of my favorite bodyweight exercises include push ups, glute bridges, squats and planks.

Are No Equipment Workouts Effective?

YES! Some of my most popular HIIT cardio workouts are bodyweight workouts, but you can build strength with no equipment, too! In a no equipment workout, it’s important to include complex exercises that challenge you to think about the muscles that you’re using.

5 Best Bodyweight Workouts For Women

1. 30-Minute Bodyweight Workout: Full Body Strength 

  • Workout Format: 3 Circuits (each circuit contains an upper body exercise, a lower body exercise, a combo exercise and a core exercise). Perform exercises in timed intervals (40 seconds work, 20 seconds rest). Repeat each circuit x2 sets.
  • Pregnancy/Postpartum Friendly: Yes, with modifications. Slow down movements as needed and add an incline to planks.
  • This 30-minute bodyweight strength workout is the first workout in our Free 2-Week No Equipment Workout Plan (Zero 30). Download the best bodyweight workout plan PDF.

2. 15-Minute Abs, Butt and Thigh Workout

  • Workout Format: 6 Bodyweight Exercises. Perform exercises in timed intervals (40 seconds work, 20 seconds rest). Repeat each circuit x2 sets.
  • Pregnancy/Postpartum Friendly: Yes, this is a great low impact workout to try. Add a chair or bench for additional stability and balance support as needed.

3. 35-Minute Low Impact Cardio At Home

  • Workout Format: 6 Circuits. Perform exercises in timed intervals (45 seconds per cardio exercise, followed by 15 seconds of rest). Repeat each circuit x1 set (no repeats).
  • Pregnancy/Postpartum Friendly: Yes, I filmed this in my second trimester of pregnancy.

4. 30-Minute Bodyweight Tabata Workout 

  • Workout Format: 4 Tabata Circuits. Perform exercises in timed intervals (20 seconds work, 10 seconds rest, repeating the same exercise for 4 minutes or x8 sets). Follow each circuit with a 40-second core burnout exercise.
  • Pregnancy/Postpartum Friendly: Yes, with modifications. Follow along with Rachel, slow down the moves as needed and add an incline to all plank/core exercises by placing your hands on a chair or bench.

5. 30-Minute Bodyweight Barre Workout

  • Workout Format: Flow from one move to the next in a natural sequence.
  • Pregnancy/Postpartum Friendly: With modifications. I recommend adding a chair to assist with balance work, especially as your pregnancy progresses. Option to sub this 25-Minute Prenatal Barre Workout.

BONUS: 25-Minute Full Body Resistance Band Workout

  • Equipment: Mini Loop Resistance Band
  • Workout Format: 9 Full Body Resistance Band Exercises. Perform exercises in timed intervals (30 seconds work, 30 seconds rest). Repeat all 9 exercises x2 sets.
  • Pregnancy/Postpartum Friendly: Yes, with modifications. Take it at your pace and add an incline to mountain climbers. Option to make unilateral moves bilateral.
5 Best Bodyweight Workouts To Build Muscle!

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13 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

  3. Love this!! Thanks for sharing my yoga circuit 🙂 xoxo

    • 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

  6. 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

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