Sculpt Your Body in 4 Weeks—No Kit Required

Updated 01/28/18
body weight exercises for women
Gap Fit

Bodyweight exercises are a great cost-effective way to exercise. You don't need any kit, and you can do them anywhere. This means if you go to the gym, you can add them to your regular workout to add interest or zero in on any areas you feel need work (your arms or glutes, perhaps?) or you can work your way through all 10 of these exercises mixing and matching them to create your own 10 or 15 minute workouts, no gym membership required.

I'm a qualified personal trainer, so I've rounded up 10 bodyweight exercises that I love, some because they're classic and effective like the push-up or squat (I've included the squat jump variation below for added calorie burn, you'll thank me later) and others because, despite a love/hate relationship with them, I know they work (burpees and mountain climbers). Keep scrolling for 10 of the best bodyweight exercises.


Spiderman Plank


mountain climbers



squat jumps

clockwork lunges

Prisoner Squat


Glute Bridge March

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Opening Images: Victoria's Secret Sport.

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