8 Bodyweight Exercises EVERYONE Should Do! (Hit Every Muscle)
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- čas přidán 13. 07. 2024
- 8 of the best bodyweight exercises to tone and strengthen your muscles at home. Includes beginner, intermediate, and advanced options for upper body, lower body, and core exercises to maximize your results. Keep reading for links mentioned in the video!
JARED’S DOORWAY PULL-UP BAR: urlgeni.us/amzn/pullupbar
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OTHER HOME WORKOUTS YOU MIGHT ENJOY
AT HOME BACK WORKOUT - NO EQUIPMENT: • At Home Back Workout -...
30-MINUTE LISS CARDIO WORKOUT - NO EQUIPMENT: • Low Intensity LISS Wor...
10-MINUTE PLANK CHALLENGE: • Total Plank Challenge ...
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No gym membership? No equipment? NO PROBLEM!
You don’t need weights, pulleys, or bands to get in a great strength-training workout. In fact when performed correctly, the right bodyweight exercises can yield similar gains in strength and muscle tone as performing resisted training in the gym.
The key is scaling your home exercises to the appropriate intensity to stimulate the muscle to grow. To put it simpler - if your exercises are hard enough, you can still see great gains without the need for any equipment.
WHAT ARE THE BEST BODYWEIGHT EXERCISES?
Whenever anyone asks me my opinion for which bodyweight exercise is the “best”, I never quite know how to answer the question. “Best” can mean so many different things - best for muscle strength? Best for power? Best for muscle tone? Best upper body? Best lower body? Etc etc.
For the purposes of this video, I’ve decided to focus on the “best” bodyweight exercises for each of the major muscle groups in the body - Best Bodyweight PUSH Exercises (for the upper body and lower body), Best Bodyweight PULL Exercises (for the upper body and lower body), Best Bodyweight Core Exercises, and we finish off with my Best Bodyweight Total Body Exercise.
I created this list for you based off my expertise with movement, function, anatomy, and EMG studies. These 8 bodyweight exercises should be foundational in any effective home workout plan and I hope you’re performing them regularly.
THE BEST BODYWEIGHT EXERCISES - NO EQUIPMENT REQUIRED! (Click on the time stamps to see that part in the video)
Push Ups (1:11)
Pull Ups (2:20)
Planks (3:47)
Side Planks (4:46)
Single Leg Glute Bridge (5:51)
Squats (7:01)
Lunges (8:22)
Burpees (9:52)
Including these 8 standard bodyweight exercises is the fastest way to see gains in muscle strength and development with no equipment available.
Be sure to LIKE this video if you found it useful!
Also SUBSCRIBE to Tone and Tighten here on CZcams so you never miss a new video from me
Thanks so much for watching!
DISCLAIMER this video is intended for educational purposes only. Any participation in any activity demonstrated is completely voluntary and the act of the participant only. By watching and participating in these activities you are solely responsible for any and all consequences and disclaim Tone and Tighten from any damage or injury caused or perpetuated by your participation in these exercises.
What’s your favorite bodyweight exercise? Did it make the list? Comment below and we’ll continue to grow the list together! Thanks so much for watching, be sure to leave a “THUMBS UP” if you found the video helpful, and I’ll see you again soon.
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1:18 the push up
3:03 inverted row
3:50 plank
5:09 side plank
6:04 single leg bridge
7:08 air squat
8:26 lunge
10:06 burpee
Thanks bud'.
thanks bro
You forgot the pullups
U did us a big favor, thanks bro 😁👌
@@faheemsameer1598 Inverted row was the easier pull ups
Shoutout to all the boys and girls that are watching this, you have done 50% of the work if you got here, just start doing the exercises.
🫡
Im 14. Ive been doing this everyday for three months. I look feel and am doing better then most young adults. This man is a savior. Thanks to him I’m winning
That is great news! Thanks so much for sharing.
@@toneandtighten The thanks is all yours. You set me on the right path. I really look up to you and people like you. So thank you
Only Jesus Christ is our savior, he died for your sins and mine.
@@ManMan-ul1pn Don't force Christianity to people
@@ManMan-ul1pn Amen bro
I don’t usually leave many comments on videos, but I just wanted to say thanks for making this. The way you present yourself is very genuine and mature. Not falsely hyped up or like a sales person. This was a very good video so thank you very much!
I appreciate that! Thanks for taking the time to leave a comment.
I appreciate that you give alternative ways to do these exercises for those of us just starting. You don’t see that often with workout routines and it can be so intimidating that a lot of us just decide to not begin in the first place. Thank you for this!
You're so welcome! Happy to help.
Yeah it does help alot! I'm not weak as I'm a baker and need strength for my job, but wow its alot different than doing these exercises. I also have weak wrists which really doesn't help with push-ups, but I do try
@@BlazeBudsStart slow and go with the easiest version but be consistent. Over time, as they become easier, you can move to the next level Of difficulty. The key is focusing on form and being consistent. As a chronic back patient, I am a regular viewer of this channel for the past few years and just following his routines has helped me a ton.
Very nice simple exercises for elders like me.. I am 65 years old... Thank you very much..👍👋
I really really really appreciate all of the advice and all of the time that you have put into creating the videos! The videos are solid with clear explanation and you show all the variations to help people of any fitness level. I feel like we should all be paying you for this service! I feel guilty watching the videos and taking your advice and not being able to pay you back for all of the knowledge that you're sharing with us and all the energy that you put into creating your practice and all of this body of work that you're putting together for us. Thank you just does not seem to be enough!
What a kind comment, Renee! Thank you so very much! If you'd like to repay me, I ask nothing more than a simple share with your friends on social media. That's the kindest compliment I can receive and really helps me to grow my channel and serve even more people. Thank you so much for you support!! 🙏🏼🙏🏼🙏🏼
Every time I see you post a video I think, 'have I been doing my daily strengthening exercises?' and then I do some wall angels while I watch. So please keep 'em coming! I'm getting stronger!
Love that! Good for you for putting in the work!
This man has been helping me so much, thaaank youuu
Absolutely my pleasure, deaD Bunny! Happy to help and thank you for your kind comment!
Thank you buddy you reply to almost every comment, few trainers that actually listen to their viewers who have questions... good day sir
I appreciate your comment, william!
Have been following ever since my sciatica. He has helped me tremendously! Thank you so much!!❤
Oh I'm so glad those exercises have helped you, Gina! Thank you so much for your support - it means a lot to me!
Thanks so much! Just what I was looking to add to my workouts! 😍
You're very welcome, A Moreira! I hope they help you accomplish what you're after! Thanks for commenting.
Great stuff. Showing variations is important as there are so many different abilities out there. Thank you for sharing this with everyone.
Thank you so much, PowerWeight Training! I appreciate your kind comment and support. Finding the right exercises for one's ability level is crucial for success.
Great video and looking so good as always. Your videos are really helping me so much, Dr. Jared.
Thanks so much, Raul! I am glad you enjoyed this video and I appreciate your support!
Thank you SO Much for offering easier modifications!! 🙌🏻
You are so welcome, Christen! It is important for everyone to be able to get in a workout, regardless of your fitness level!
Helpful moves. Thank you for sharing
this is a great video and also an amazing way to train your body as a martial artist! thanks 😊
Great video. After hurting myself at the gym, lifting weight scares me. I've also had and still have significant health issues that make lifting weights difficult and many doctors don't recommend it. I'm glad this video is something I can do. I'm glad it's simple. Until I get back to a normal health level, I'll be doing these as often as possible. Thanks Jared!
You are welcome! You can still get in a good workout with just bodyweight!
@@toneandtightencan we train with bodyweight ( with or without dumbells) during a bulge disc recovery? Or we let it heal with the respective physio exercises?
Congrats on 600k bro😊🤗ur video 's are very helpful
Thank you so much, G v! That means a lot to me! I hope these things help you, and thanks for commenting!
Excellent teaching and forms ⭐️⭐️⭐️⭐️⭐️ thank you
You are very welcome! I am glad you enjoyed this!
This is a wonderful resource. I especially appreciate the modifications to make the various exercises less or more challenging. Definitely adding these to my home fitness program! Thank you. 😊
Thanks so much for your kind comment, Idea Baker! As mentioned in the video - the goal is to perform sets of at least 10 but not more than 30 reps. I hope the harder/easier options make that easier for you to do. Thanks for commenting!
Love your channel! Thank you for sharing, as usual, you're the best! Regards from Lebanon
You are welcome, Rita! I am glad you are enjoying my content and thanks for commenting!
Lebanon? as in Lebanon,Ohio USA? That's literally My backyard. I'm from Cincinnati,Ohio USA
i have reduced my belly fat by following your exercise tips, core exercises helped me a lot thank you so much sir🙏❤️
That's great! You are so welcome and thanks for sharing!
Very helpful video! Thank you!
Glad it was helpful!
Great video. Thanks. Please keep them coming. :)
My pleasure and thank you!
Nice video man. I do exercise every day twice a day in the morning and in the evening and I wanted to know what more exercises I can do here at home so thanks a lot this video really helped me!
Keep it up!
thank you for all these great tips !!
You are so welcome!
Thank you for the video🙏 very well explained and detailed 👍👍 basic effective exercises 💪 instead of strange dangerous ones i see in CZcams . For the pull session i'm using trx at home, i feel good with It . Ciao!
You are welcome, gian c.! I am glad you enjoyed this video and thanks for sharing!
I can see it in your facial expressions and then way you work your drained your hatred I have superhuman strength!!!!!!!!
Thanks for the video boss.
Great video!!
Thank you so much, Charlie Kulis! I hope these things help you, and thanks for commenting!
Very good exercises. Thank you
You are welcome! I am glad you liked them and I hope you find them effective!
With the push-up, I’ve always been taught and have continued to teach, from a boxing perspective, push-ups with the elbows tight against the body are far more effective than with the elbows flared. Would you agree with this?
You are right.Elbows shouldnt be flared.Thats the way to ease the exercise.Also plank should be done with legs close to each other.
i boxed too and do those…if my elbows are flared out i get injuries
Elbows together = more demand from tricep, less contribution from pec
Elbows flared (wider hands spread)= less isolation of tricep, more contribution of pec
@@rockywayne5385 well i only do pushups for the pec so i guess my elbows are in the right place (flared)
@@Nate_M_PCMR yup, wider spread of hands while going as low as possible will also increase the stress on pec
I have done many of the lower body ones as part of many times through PT. My favorite is plank. Will try the harder variation. Thanks for the modifications especially on the pull up. I can’t even do one so will try the broomstick on the chairs.
Sounds awesome, Mary! I hope these help you and I hope you enjoy them! Thanks so much for commenting!
thank you so much, the easy version was so useful
You're welcome!
These exercises are very doable at home for me! Thank you 😊!
I agree! Glad you like them.
Nice video man, congrats!!!
Thanks so much!
Great vid
I’m currently waiting to get a hernia operation, so can’t hit the weights. But I’m sure the body weight exercises you recommended will be safe and productive! Thanks for the info!
Inguinal hernia?!?!
Ty for these I just discovered this vid and it helped me so much
You are so welcome!
This Dude is amazing and really helped with my fitness journey I’ve been doing this for 1 month and already see crazy results
I appreciate the kind comment, Lydia!
Always seeing "the best this" or "you won't believe that"
You at least just gave us something without it being one giant advertisement.
Thanks for the comment!
Thanks!
Thank you man
Well explained and very helpful for us doing home workout. Thank you so much👏💪
You are very welcome! I am glad you are enjoying this workout!
Helpful insights. Thank you for sharing
My pleasure!
Thanks :) very helpful!
My pleasure!
Really good exercises🙏
Thank you so much, Abhinav Vijay! I hope these things help you, and thanks for commenting!
Great exercises for working out at home or even on vacation where you might be without any equipment!
Thanks so much for your kind comment, Heather! Hope these help you out!
Thank you so much your explanation so easy to understand
You are welcome!
Absolute Gem of a Fitness Video. Stay blessed mate
Much appreciated!
My basketball coach gave me a workout program and i am on holiday right now and left it at home, this video helped keep me fit, thank you.
Great to hear!
This combined with walking, has really improved my weight loss and body shape. Thank you.
You're so welcome!
Dude this was so helpful, thanks!
I am so glad!
@@toneandtighten when you say 30 reps over 3 sets, do you mean like 10 reps a set or 30 a set?
Thanks for this 😊
My pleasure 😊
Great video! some tips for the push-ups: Apart from raising your legs to maximize the weight, also try doing push-ups on your knuckles, this will maximize the travel of your shoulders and arms and let get you the most out your effort. You like pain? try push-ups with your arms crossed, and you will discover muscles that you did not know you had 😉!
I really appreciate the explanation and the actual visual representation of the exercises and the different versions of them it really helps a lot for what I need. The video is 2 years old but still so valuable
My pleasure! Glad you enjoyed this!
Thank you
Thanks for this, I will be starting my first workout tomorrow and have no equipment. Very helpful(recovering alcoholic here). God bless!
You got this!
Great videos thank u
Glad you like them!
Thanks for the routines they add variety to my current routines - love those BURPESS
You're so welcome!
As someone working in health care, I can recommend these awesome exercises. No equipment needed and you can even do these on you holidays.
Do you have any exercises for 1. tightening your abs and ones to 2. prevent you looking like a hunch back. Thanks.
Thanks so much, Steve! As far as your requests...
Here's a collection of my ab/core workouts: czcams.com/play/PLT4Yite3Tx5ne9PJTByCLgdAtxo0lhd2s.html
And here are some great vids to help with the "hunch back" posture: czcams.com/play/PLT4Yite3Tx5m3uBvRvmctvbYUjHx3-o7Y.html
Hope those help!
@@toneandtighten Thank you kindly. I appreciate it.
@@toneandtighten do you think the exercises mentioned here can build up strength because right now I really need to work out and am too young to go to a gym
@@tbnratlangamer242 I've been doing several of these exercises since I was younger (about 14), and I can say that yes, it works, even if you are young.
@@tbnratlangamer242as someone who is 38, it only gets harder with age to start doing this, so I would say start as young as possible, build up your strength and less chance of back injuries in the future
Thank you so much for this and all your other videos. They have been so helpful. I go to the gym but sometimes due to time constraints, it's hard to make it, so if I can do more home exercises that would help. I can do everything in this video except for the pull ups - do you have any suggestions for alternatives to the broom rows? I don't have anything that would quite work for that at home. I've used assisted pull up machines at other gyms before and my goal is to get to a regular pull up but I'm still not there yet.
Thank you so much ❤
Any time!
All these are great, I’d add in my fave version of a ‘sit up’ - start sitting with legs lifted a little in front (arms forward) then pull up into a v shape, then extend out, keep a steady pace and core engaged….it’s a good challenge
Thanks for sharing!
One of the yt who actually cares about their subs, you reply to everyone's comment only few yt does this💜🤗
Thank you so much! I really appreciate your kind words and support!
I started doing that named lunge at work, didnt know it had a name. Im a newbee at finding a workout routine, so I am trying to add most of these to my routine. Thank you!
Thank you, rey helpful. I'm about to cycle Bilbao to Paris and need to keep my hand in, this will be perfect, I an use the 60 miles as a warm up :) Massive thanks
You are welcome!
Hi Jared I had requested to upload cervical spondylosis videos some days ago I because I'm severely suffering from neck and shoulder pain. Please do it as soon as possible. Thank you very much
Best workout video ever
Glad you liked it!!
🙏 thanks again
You're very welcome, Anjali Mundhe! I hope they help you! Thanks for commenting.
Awesomeness...I need the help...losing then toning. Ty,😄
You are so welcome! I hope you enjoy this workout!
thanks for all the help 😢
Happy to help!
Thank you for this! I’ve been so confused trying to build a routine to do at home that would hit all the major muscles. This really made things simple. 👍
You are welcome, Kimberly! I am so glad you enjoyed it.
@@toneandtighten how many reps and set and how should I schedule it?
@@acadbegin907111:00
I need do this as my shoulders paining sooooooooooo much love your exercises sooooooooooo much Thanks Ramya
Hope these help you, Ramya! Also be sure to check out all my "shoulder rehab" videos here on my channel. Good luck, my friend!
@@toneandtighten i cant see your reply on my nofication Thanks Ramya
Great workout
Glad you liked it!!
Growing up we called the burpee, Squad thrusts.
Excellent while traveling!
Agreed!
Thanks
Yo, thank you. I am young and am planning to get stronger before I get older, I plan to learn how to fight and plan to get stronger. I'm already on a path of career and this video will help me get stronger. I will add this to my daily routine including my own workouts and drills. Thank you bro.
You got this!
Very helpful. I like and have started the exercise, the easier ones, LOL. So says this happy, put of shape, but healthy 77 YO guy. I will let you know how it goes.....I also really appreciate your open, clear, communications.
Best of luck and thanks for commenting!
If it makes you feel better, I'm 38 and not fit but have some muscle and even I'm using half the easy versions to start with. I have weak wrists so push-ups are my cryptonite
Great video, just what I’m looking for as I start out…especially at an older age (50+). One question though (maybe I missed it) how often should I do these exercises and should I do all of them each time or do I alternate? Thanks!
I feel like I am late but this is really nice
You are not late...just do 20 push ups, 20 dips, 1 minute plank..3 times a day ( morning, lunch time, evening) those are 60 push ups , 60 dips, and 3 minutes plank...just make it a routine...like the way u do your meals😂
Ty this is good this was an amazing video how long should I do a plank to get storage at a decent speed?
1:18 the push up
3:03 inverted row
3:50 plank
5:09 side plank
6:04 single leg bridge
7:08 air squat
8:26 lunge
10:06 burpee
(Its Copy from other comment but its only for me)
Thanks for helping others out!
I'm stealing your info
Finally someone who truly high qualified to talk about this kind of topic.❤
Thank you so much!
These are fantastic! Also, thanks for not making any of these look terrifying. As someone who’s just starting out, and not ready to commit to a gym, yet, this is super accessible.
You're so welcome!
Wow perfect....
Thanks a lot 😊
Perfect!!! I thought this was Winter Soldier at first!!
You're the best
Push Ups (1:11)
Pull Ups (2:20)
Planks (3:47)
Side Planks (4:46)
Single Leg Glute Bridge (5:51)
Squats (7:01)
Lunges (8:22)
Burpees (9:52)
Appreciate this
Very informative
Glad you think so!
Even easy burpees wear me out quickly, great cardio exercise
Yep its all pretty tough to begin with I have found. But it does get easier the longer you go. My ex went to the gym for years and she had no issues bootcamps and stuff. I'm glad I found this video, I want to go to the gym, but I want to build up a bit of strength and confidence first
Honestly, for over 3 years I gotten much bigger by using just the fundamental exercises discussed in this video.
really appreciate all
Thank you so much for the video. I have a quick question. With the plank, should I hold for a set amount of time OR just going up and down from ground to plank is the set? I usually do sit-ups but am going to try your core recommendations instead. This is such a great video.
Thank You Sir, ❤️ from Kolkata
Most welcome! I hope you enjoy this workout.
You know, I am waiting for your 1M+ subscribers ,but as effectively & efficiently your videos are helping 1M subscribers are also less.
Watching your videos from 4 months
Very effective advices doc
Thank you so much for you kind comment, Ayush! I appreciate your support. Hoping to hit 600K today and planning on taking it from there! Thanks so much!
You did it ,yeah🙏🙏👍👍
That's why T &T rocks
Didnt know michael scott teach exercise 😂
Good morning Dr. Jared. Can these exercises be performed daily or broken up with 'recovery' days? I've been told that recovery is as important as the workout. Thank you.
Yes, recovery is very important! I would make sure to at least have 1 day of rest and recovery.
Hello, fantastic video. I was just wondering if there is any other bicep exercises except pullups that is possible to do without equipment.
Personally I would use house hold objects as substitutes for weights. Maybe cans, books just for some suggestions. You can even buy a cheap set of weights these days for like $20