When it comes to burning calories and building total-body strength,bodyweight workoutsare a versatile and efficient option.
Remember to perform each exercise with proper form and gradually increase intensity as your fitness level improves.
Keep reading for the very best bodyweight workouts that burn the most calories.
Shutterstock
Perform each exercise for 30 seconds with a 15-second rest between exercises.
Jump Squats
Stand with your feet shoulder-width apart.
Lower into a squat position, keeping your back straight.
Shutterstock
Explosively jump up, reaching your arms overhead.
Land softly, and immediately go into the next squat.
Burpees
Begin in a standing position.
Shutterstock
Drop into a squat position, and place your hands on the ground.
Kick your feet back into a plank position.
Perform a pushup, then jump your feet back to the squat position.
Shutterstock
Explode up into a jump, and reach your arms overhead.
Mountain Climbers
Start in a plank position.
Bring one knee toward your chest, then quickly switch legs.
Shutterstock
Keep a rapid, alternating motion, engaging your core.
Plank Jacks
Begin in a plank position.
Jump your feet out wide, then back to the starting position.
Shutterstock
Maintain a strong core throughout.
Perform each exercise for 20 seconds, followed by a 10-second rest.
Jump Lunges
Start in a lunge position.
Shutterstock
Jump up, and switch legs mid-air.
Land softly, and immediately go into the next jump.
Pushups
Begin in a plank position.
Shutterstock
Lower your body to the ground by bending your elbows.
Push back up to the starting position.
Bicycle Crunches
Lie on your back with your hands behind your head.
Shutterstock
Bring one knee toward your chest while simultaneously twisting your torso.
Alternate sides in a cycling motion.
Planks to Squats
Begin in a plank position.
Shutterstock
Jump your feet forward, landing in a squat position.
Jump back to the plank position.
This constant movement targets various muscle groups, resulting in a higher calorie burn.
Shutterstock
Perform each exercise for one minute with minimal rest between exercises.
Jumping Jacks
Start with your feet together and your arms at your sides.
Jump, spreading your feet and raising your arms overhead.
Shutterstock
Jump back to the starting position.
Bodyweight Squats
Stand with your feet shoulder-width apart.
Lower your body into a squat position.
Shutterstock
Stand back up, engaging your glutes.
Pushups to Side Planks
Perform a standard pushup.
Rotate into a side plank, lifting one arm toward the ceiling.
Return to the pushup position, and repeat on the other side.
Jump Rope
Use an imaginary rope or an actual jump rope.
Bring the rope over your head, and jump over it at your feet.
Jump rope for one minute.
This throw in of training not only improves cardiovascular health but also enhances overall strength and endurance.
Perform each exercise for 45 seconds with a 15-second rest between exercises.
Box Jumps
Stand in front of a sturdy box or platform.
Jump onto the box, landing with both feet.
Step back down, and immediately go into the next jump.
Bodyweight Renegade Rows
Start in a plank position.
Row one fist to your hip while stabilizing your core.
Alternate sides in a controlled motion.
Jumping Chin-ups
Find a horizontal bar.
Jump and pull your chin over the bar.
Lower yourself down with control.
Russian Twists
Sit on the ground with your knees bent.
Lean back slightly and twist your torso, touching the ground on either side.
Perform each exercise for 30 seconds with a 15-second rest between exercises.
Sprint in Place
Stand with your feet hip-width apart.
Lift your knees as high as possible while sprinting in place.
Tuck Jumps
Stand with your feet hip-width apart.
Jump up, bringing your knees toward your chest.
Fast Feet
Stand with your feet shoulder-width apart.
Quickly tap your feet in a running motion while staying low.
Power Pushups
Begin in a plank position.
Perform an explosive pushup, lifting your hands off the ground at the top of the movement.
