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5 Bodyweight Workouts That Can Drastically Transform Your Physique

Sculpt your dream body with five workouts a trainer always recommends to clients.
FACT CHECKED BY Alexa Mellardo

Embarking on a fitness journey doesn't always require a gym membership or expensive equipment. In fact, many of my clients are surprised to learn that bodyweight workouts can be highly effective in sculpting your physique, melting body fat, and building lean muscle. These are five bodyweight workouts to drastically transform your body. Incorporating these bodyweight workouts into your routine can lead to a transformative journey toward a stronger, leaner, and more resilient physique. Remember to listen to your body, stay consistent, and enjoy the progress along the way.

Keep reading to learn all about the five best bodyweight workouts to transform your body. And when you're finished working out, be sure to read these 7 Yoga Exercises a 69-Year-Old Instructor Does To Look Half Her Age.

Workout #1: High-Intensity Interval Training (HIIT) Circuit—Igniting the Fat Burner

HIIT is renowned for its ability to torch calories and boost your metabolism. This circuit combines explosive movements and short rest intervals to maximize fat burn and improve cardiovascular health.

1. Jump Squats

jump squats

Stand with feet shoulder-width apart. Lower into a squat position, then explosively jump upward. Land softly, and immediately go into the next squat. Complete three sets of 15 reps.

2. Pushups


Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground. Push back up to the starting position. Complete three sets of 12 reps.

3. Mountain Climbers

mountain climbers exercise

Start in a plank position. Bring your right knee toward your chest, and then switch legs quickly. Maintain a rapid pace. Complete three sets of 20 reps (10 per leg).

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Workout #2: Core Sculpting—Carving Your Midsection

A strong core not only enhances aesthetics but also improves overall stability and balance. This bodyweight workout focuses on sculpting your midsection to reveal those coveted abdominal muscles.

1. Plank Variations

high plank

Traditional Plank: Hold a plank position with your arms straight.

Side Plank: Support your body on one arm, lifting your hips.

Plank with Knee-to-Elbow: Bring your right knee toward your right elbow, alternating sides.

Perform four sets of 30 seconds for each variation.

2. Russian Twists

illustration of how to do the russian twist core-strengthening exercise

Sit on the ground with your knees bent. Lean back slightly, and twist your torso to touch the ground on each side. Complete three sets of 20 reps (10 on each side).

3. Leg Raises

leg raise

Lie on your back, and lift your legs upward, keeping them straight. Slowly lower them back down without touching the ground. Complete three sets of 15 reps.

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Workout #3: Full-Body Power—Unleashing Athletic Strength

This workout combines explosive movements and full-body engagement to build strength, power, and agility. It's perfect for those who are looking to improve athletic performance and overall functional fitness.

1. Burpees


Start in a standing position, then squat down and kick your feet back into a plank. Perform a pushup, jump your feet back toward your hands, and explosively jump upward. Complete four sets of 12 reps.

2. Lunges

reverse lunges

Step forward with one foot, and lower your body until both knees are bent at a 90-degree angle. Push off the front foot to return to the starting position. Alternate legs. Perform three sets of 15 reps per leg.

3. Plank-to-Pushup

Start in a forearm plank. Rise to a high plank/pushup, one arm at a time. Perform a pushup. Lower into a forearm plank, and repeat. Perform three sets of 12 reps.

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Workout #4: Bodyweight Strength—Building Lean Muscle

This workout focuses on building lean muscle using your body as resistance. It's an excellent routine for individuals who prefer bodyweight exercises for muscle development.

1. Pull-ups or Inverted Rows

inverted row illustration

Pull-ups: Hang onto a pull-up bar with your palms facing away, then pull your body upward.

Inverted Rows: Lie under a bar, and pull your chest toward the bar.

Perform four sets of eight to 10 reps.

2. Pistol Squats

Stand on one leg, and lower your body, keeping the other leg extended. Push back up to the starting position. Switch legs. Perform three sets of 10 reps per leg.

3. Diamond Pushups

woman doing diamond pushups

Form a diamond shape with your hands beneath your chest. Perform pushups, targeting the triceps and chest. Perform three sets of 12 reps.

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Workout #5: Endurance Boost—Bodyweight Cardio Blast

This cardio-focused workout aims to boost endurance, burn calories, and enhance cardiovascular health. It's an ideal routine to improve your stamina and overall fitness level.

1. Jumping Jacks

jumping jacks

Stand with your feet together and your arms at your sides. Jump up while spreading your arms and legs. Return to the starting position. Complete four sets of 50 reps.

2. High Knees

high knees

Stand and jog in place, lifting your knees as high as possible. Perform three sets of 30 seconds.

3. Box Jumps

illustration of box jump exercises to avoid after 50

Find a sturdy box or platform. Jump onto the box, landing softly with your knees slightly bent. Step back down, and repeat. Perform three sets of 15 reps.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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