Training and Workouts

56 Bodyweight exercises you can do anywhere


Full-body bodyweight exercises

50. Standard Burpee

Standard crossfit burpee demonstration.

The love-hate relationship of every crossfitter!

Not coincidentally, burpees are a staple exercise in a lot of crossfit workouts as you can see in the posts here:

20 Bodyweight Crossfit workouts to do anywhere

20 EMOM workouts to test your strength and conditioning

10 AMRAP Workouts To Improve Your Endurance

The burpee is an amazing full-body aerobic exercise!

Start from standing position and go down into a push-up, lowering yourself on the ground until you fully lie down. From there press yourself up, jump back into standing position again and finish the movement with a small jump.

In case you’re looking for some more proof why the burpee is a great exercise, check out this video that explains the skill transfer of the burpee.

51. Burpee with a push-up

Burpees with a push up demonstration.

If you want to make your burpees a little more difficult, add a push-up.

52. High-plank burpee

High plank burpee demo.

If you’re looking for the easiest burpee variation – this is it!

52. Burpee Box jumps

Burpee box jump bodyweight exercise demonstration.

Of course, if you’re missing a box, you can always use a stable chair or your couch/bench.

This box jump adds quite the intensity to your regular burpee. One of my absolute favorites!

53. Burpee high jump

The burpee high jump is another great way to raise your heart rate and boost the intensity of your workouts.

54. Hollow hold to jump

Hollow hold to jump bodyweight exercise demonstration.

Core strength and heart rate boost in one!

While holding a hollow position, rock yourself to your feet and jump up before lying back down and into hollow hold again.

55. Boxer run

Boxer run bodyweight endurance exercise.

This one gets much harder than it looks! It’s a great finisher for any workout!

Focus on fully stretching your arms and quick movements. Keep the same intensity throughout the whole duration of your set.

56. High knees bodyweight exercise

Another great finisher and heart-rate booster!

Much like running on the spot but lift each knee as high as possible! Try to keep the same hight the entire time – don’t slack!



  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! 🙂

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! 🙂

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! 🙂

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

Reply your comment

Your email address will not be published. Required fields are marked*