How to Build Muscle From Bodyweight Exercises

Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked out before.

Here are some great bodyweight exercises for you to try at home.

Tempo Air Squat

Stand with your feet shoulder-width apart. Take a deep breath in and push your butt back and drive your knees out, lowering into a squat to the count of 3. Push through the feet to come up and squeeze the butt at the end to the count of 1.

Reverse Lunge

Stand with your feet together. Step back with your left leg in a reverse lunge, bring the foot back (without dragging it) and then repeat the movement on the other side.

Bird Dog

On your hands and knees with your core engaged extend your left arm out in front of you and straighten the right leg behind you. Controlled, bring the arm and leg back down to starting position and repeat on the other side. Make sure you keep a neutral spine by tucking your chin in.


On your toes/knees start in a push-up position/ high plank position and push down and up as many as you can do.