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Workout anywhere: 121 fat burning bodyweight exercises

woman lunging on mountain

Do you want to know a huge secret? You don’t need to go to the gym to get fit, you don’t even need to use any equipment at all. Everything you need is already at your disposal. 

We’ll admit gyms are great for helping you to build huge muscles (otherwise known as hypertrophy training) and they encourage people to develop healthier lifestyles, plus as much as the ‘bros’ at the gym can be infuriating, it’s nice to see groups of people sharing a positive lifestyle together. 

However, we’re here to tell you that your fitness doesn’t have to come with a price tag, you can get fit for free without any equipment at all. All you need to do is a challenge yourself to doing a series of bodyweight exercises and stick to it consistently. After a few weeks, or months, you’ll notice how much your strength and fitness has improved which means you can alter the routine to suit you. 

Benfits of bodyweight exercises

What could be better than getting an incredible workout without leaving your home? Bodyweight exercises are accessible to everyone, they can be tailored to every fitness level, and one of the main advantages is that they can be done from almost anywhere. 

If you don’t have much time but don’t want to miss a workout, then a bodyweight circuit is a great choice. You can complete a full body fat-burning workout in under 25 minutes without having to go to the gym, which makes it the perfect option for those busy mornings. In addition to this, bodyweight workouts are completely free, enabling anyone to get fit, lose weight and build muscle without paying anything. 

With these benefits in mind, it’s easy to see why bodyweight exercises are so appealing. They suit every fitness level, all you need to do is get creative. Bodyweight exercises are particularly benefitcial for beginners who don't have the confidence to join a gym and don’t want to pay for a membership. Those that do go to the gym can use bodyweight exercises to supplement their existing gym workouts. 

Best bodyweight exercises to do anywhere

Clients are always asking us which are the best bodyweight exercises to do, so we decided to create a colossal list of exercises (121 to be exact) to help everyone boost their fitness.

The truth is, all bodyweight exercises are beneficial if you are a) doing them correctly, b) exercising consistently and c) challenging your body. 

Find the full list below or select the category you want to jump to with ease. 

man with arms in air

Upper body

Lower body


Full body

Push up variations

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Upper body

upper body workout

1. Press ups

The ultimate upper body exercise, this is perfect for shaping the shoulders, arms and strengthening the core. Beginners can perform on knees while they build up strength in the arms. 

2. One armed press ups

To make things a more challenging, take one of your arms out of the equation. This forces your body to stabilise, emphasising your strength, posture and balance skills.  

3. Press ups with a clap

Why wait for someone else to applaud you when you can just give yourself a clap? Yes, it may come in the middle of a very difficult bodyweight move, but if you can manage to perform this exercise, you certainly need to get some recognition.  

4. Tricep dips

Don’t forget those triceps! This exercise requires you to get a little bit creative by holding onto a bench, bed, or chair to perform these dips effectively. 

5. Judo push up

Back to the push ups, there are so many variations of this fantastic bodyweight exercise. The judo push-up is a little complicated, so it’s best to watch this video by Prospect TV.

6. Reverse fly

Bend over and imagine you’re opening and closing a large newspaper with both hands, you can make this exercise harder by holding weights, water bottles or even tins.

7. Diamond push up

This classic movement is the same as a traditional push up, yet the hand placement helps to target the chest and tricep muscles.  

8. Arm circles

The perfect warm up exercise, arm circles encourage the upper body to open up. Hold weights, water bottles or cans to make it more challenging. 

9. Rotation push up

If you’re confident with push ups, then this makes a great addition to your warm up routine. After you’ve completed a normal push up, twist your body to one side and raise one arm in the air, then return back to centre and repeat on the other side. Aim for 5 of these to warm the upper body before your workout. 

10. Elbow lifts

Think of this move as the opposite of a push up, you are lying on your back and using your elbows to lift your body up. Take a look at this video to see this movement in action. 

11. Close grip push ups

This variation is similar to the diamond push up, except the hands are slightly further away from one another and it focuses solely on the triceps. 

12. Body rows

For this exercise you will need to find a bar that would be able to support your bodyweight. Ok, so we did say this is a list of bodyweight exercises, but you are still using your bodyweight to create resistance. Lie under the bar with your hands gripping the bar shoulder width apart, then slowly use your arms to pull your chest up to the top of the bar while keeping your legs straight. 

13. Elevated push up

Elevating your legs by placing them on a bench or exercise ball puts more pressure on your chest, therefore engaging these upper muscles more than a regular press up would. 

woman doing push up

14. Side to side wood chops

Time to use your imagination, in this exercise you will swing an imaginary wood chopper from right to left. Use both hands to clasp as you bring it up and down and left to right. If you need some assistance, watch this video.

15. Chest squeezes

This is a simple and effective exercise that works the chest muscles. Simply stand and adopt neutral posture, bring arms out and clasp hands together. Squeeze for a few seconds and bring arms down. 

16. Wall push up

If you’re new to exercise, then this is the ideal exercise to get yourself familiar with the push up movement. Stand facing a wall and press your hands out in front of you. Use your arms to push yourself back and forth as if you were doing a press up. 

17. Push back

If you were a fan of judo push ups, then you will love this move. While it’s listed under upper body, it’s also great for your core. Perform a normal push up, then using one fluid movement, push your body back onto your knees as if you were going to perform a mountain climber. Here’s a video to demonstrate the move. 

18. Pike push back

No your eyes aren't deceiving you, this exercise is almost identical to the last, except you start in a downward dog position with your hips higher than shoulders and your feet wider than hips. Push into the ground with your shoulders and repeat in a rocking motion. 

19. Single leg push up

Adding more pressure to your regular push up, this simple bodyweight exercise will improve your strength and conditioning. 

20. Muscle up

If you’ve ever done Cross Fit you'll be familiar with the famous Muscle up exercise, or various progressions. Primarily working on the chest and Latissimi dorsi muscles, or lats, this move is a progression of a pull up and does require rings to lift yourself up. However, you can improvise by using a bar to practise the same movement, take a look at this article from Breaking Muscle which outlines the progression. 

21. Frog stand

Kneel down with your palms flat on the ground in front of you. Move your knees so that they are resting on your elbows. Gradually lean forward into the pose so that your bodyweight is shifted onto your hands and shoulders and your bent legs are completely in the air. 

Lower body 

lower body exercises

22. Squat jump

Who said bodyweight moves couldn’t get your heart pumping? Performing these squat jumps tabata style for 5 rounds is an excellent way to burn fat and strengthen your lower body. Get into a wide stance squat position and use the power from your legs to jump up, push your body back into the low squat position as you drop down and repeat. 

23. Squat

Arguably one of the most important exercises of all time, your bodyweight workout wouldn’t be complete with a standard squat. Aim to get your knees past your hips, keeping your back straight and your chest up. 

24. Jumping jack

Another classic move to get your heart rate up. Continuously jump on the spot with your arms and legs pointing outwards. 

25. Tuck jump

Use the power in your legs to jump up as high as possible and tuck your legs underneath you as you do so. 

26. Turning kicks

From a standing position, lift the leg you are kicking with up to waist level. Bend the knee slightly and extend the leg and rotate to deliver the kick like this video. 

27. High knees

Jog on the spot and get your knees as high as possible by keeping your arms strong. You could even punch the air to make it more difficult. 

28. Stairs

Running up and down flights of stairs is one of the most effective exercises you can do as it’s like running uphill, but more challenging. The move utilises the hamstrings and glutes, aswell as quads. 

29. Step ups

You don’t have to run a whole flight of stairs to reap the rewards, you can have an effective workout by using one stair to step up and jump down. 

30. Wall sit

Challenge your lower body with this leg shaking move. Place your back flat against a wall and drop down into a squat position, the lower the better, and hold. 

31. Pistol squat

This is an intermediate move which involves squatting while standing on one leg with your other leg stretched out in front of you while lowering yourself to the floor slowly.  When first attempting this exercise, lean on something for balance while you get used to the movement so you don’t fall. 

32. Static lunge 

This bodyweight exercise will work your lower body, whilst also improving your mobility and balance. Take long strides to get the most out of the exercise.  

33. Walking lunge

Similar to the static lunge, adding movement to this exercise engages more muscles and requires you to hold good posture and balance. Make sure you keep your chest up and don’t let the knee turn in. 

woman doing lunge

34. Curtsey lunge

This is a great move to boost your backside aswell as work your lower body. Begin from a standing position and step your left leg behind you and to the right so that your thighs cross, bending both knees so that you are curtseying. Return to standing and switch sides to complete one rep. 

35. Deadlift

Deadlifts can be performed without any weight for an effective bodyweight exercise. Imagine you are sliding an imaginary bar down your legs and back up and remember to spring from your hips at the top of the movement. 

36. Single legged deadlift

If you want to target the same muscles as the deadlift but also improve your balance and coordination, then the single legged deadlift is for you. As you lean forward focus on a point on the floor to maintain your balance and slowly extend your none standing leg behind you while keeping your back flat. 

37. Calf raise

Don’t forget about your calves! Facing a wall, place your hands flat against it from shoulder height and gently lift shift your weight onto your toes and return a flat footed stance. 

38. Hip thrusts

Another ideal move if you want to activate your glutes. Sit on the floor with your upper back resting against a bench or a stable surface. Bend your legs to a 90-degree angle, dig your heels into the floor and push your hips up into the air in a thrusting motion. 

39. Single leg hip thrusts

Essentially the same move as the hip thrust, but made more challenging by elevating one leg in the air. 

40. Donkey kicks

Take an all fours position on the floor with hands under shoulders and knees under hips. Keep your right knee at a 90-degree angle, flex the foot and lift knee to hip level and squeeze glutes for a few seconds. Lower the knee without touching the floor and repeat for one rep. You can also alternate legs to work on your balance and coordination.  

41. Glute bridge

Lie on the floor with your knees bent at a 45-degree angle and your feet flat on the floor. Keep your elbows at 90-degrees so that only your upper arms touch the floor. Raise your hips towards the ceiling, squeeze your glute muscles and return to the floor.  

42. Single leg glute bridge

This move is exactly the same as the glute bridge, yet you are lifting one leg up so that there is more pressure on your hips and glutes to create the correct hinging movement. 

43. Heel/butt kicks

This exercise is very simple, simply jog on the spot and try to kick your behind with your heels. 

44. Standing leg curls

Isolates your glutes and hamstrings with this simple exercise. Perform this move free standing or stand behind a chair for support. Lift your right leg up towards your lower back and squeeze your glutes at the top of the movement. 

45. Lying leg curls

Lie down flat on your stomach and bring your hands under your chin to support your head. Grasp a weight and filled water bottle in-between your feet and raise both legs up towards your lower back and squeeze your glutes towards the top of the movement. Gradually lower without touching the floor and repeat. 

46. Side leg raises

Side leg raises are effective for toning the inner thighs and hip area. Perform them by lying on your right side using your elbow and forearm to support your body. Extend both legs and bring the left leg up into the air and back down in a scissor like motion. Perform 20 of these and switch sides. 

47. Jogging on the spot

One of the best exercises to add into your warm up and to elevate your heart rate.  

48. Squat calf raise

This move puts more pressure on the legs and requires greater balance. Get into a low squat position and raise yourself onto your tip toes, then back down again to a neutral foot position and repeat. 

49. Single-leg calf raise

In a standing position, hold onto a wall or a chair for balance. Cross one leg behind you so you are standing on one leg and the other isn’t getting in your way.  Bring your weight onto your tip toes and back again to a neutral foot position and then return. 

50. Stiff-leg ankle hop

Stand with your hands on your hips and your feet shoulder width apart. Hop up and down while keeping the legs and knees straight and focus on your calves during the movement. 

51. Sumo squat

Get into the same stance as you would with a regular squat, yet position your feet much wider and turn them outwards (like a sumo wrestler, hence the name!) Squat down low by bringing the hips below the knees and return, squeezing the glutes on the way up. This exercise works the same muscle groups as the squat, yet also engages the inner thigh abductors. 

52. Reverse lunge

Stand with your hands at your hips or above your head. With your left foot, take a large step backwards and try to keep your knees from turning inward. Lower your hips so that your front leg is parallel to the floor with your right knee directly over your ankle. 

53. Fly steps

This is a more complicated movement that engages your coordination and balance. Here’s a detailed video by Darabee to show you how it’s done. 

54. Bulgarian split squat

Grab a bench or a low chair that you can rest your feet on. Stand slightly in front of it with your back facing the bench. Extend your left leg so that the front part of your foot it is on the bench and bed down as if you were performing a normal squat and back up, keeping your foot on the bench at all times. 

55. Single leg box squat

Keep hold of your bench for this exercise. This time sit down on it with your feet shoulder width apart and your legs at a 90-degree angle from the bench. Hold your arms straight out in front of you, extend one leg out and stand up using the one leg. Squat down so that your butt just touches the bench and push yourself back up for one repetition. 

56. Skater/shrimp squat

This exercise is very similar to the Bulgarian split squat, except it doesn’t require a mat. Follow this video for step by step instructions of how to do this exercise. 

57. Side lying clam

Lie down on your side and make sure your ankles, hips and shoulders are in vertical alignment. Stack your feet and knees, and slowly open up your knees while keeping feet together, focusing on the glutes as you perform the movement. Hold for 3 seconds and then bring knees together again.  

58. Shoulder bridge

Lie with your back flat on the floor and your hips and feet shoulder width apart and knees in a 90-degree angle. Keep your arms flat by your side and pull your belly button in towards your spine. Push your hips up towards the ceiling until your shoulders are off the floor. 

59. Single-leg shoulder bridge 

Repeat the shoulder bridge exercise with one leg elevated in the air – if you can!

60. Russian leg curl

This exercise may seem like a core movement, but it works the quads and hamstrings. Kneel with a mat in front of you ask a partner to hold onto your feet so you are secure. Keeping your body as straight as possible, with your hands out in front of you, slowly fall forwards and push yourself back up. Take a look at this video for guidance. 

61. Jumping lunge

Remember the reverse lunge earlier? This is exactly the same movement but faster and involving a jump. Keep your core engaged and make sure your front leg lands on your heel and your back leg lands on your toe.  

62. Side lunges

This is a great movement for quads. Take a standing position with knees slightly bent and head and chest up. Take a slow lateral step to the right, keep your toes pointed forward and keep low. Extend the left knee, pushing your weight onto the right, flexing the hip and knee into a side lunge. Pause at the bottom of the potion and then extend through the working leg to return to the standing position and transition into a lunge on the opposite side. 

63. Lateral jump

Lateral jumps are crucial to any good training program. They improve strength, coordination and stability and enhance balance in the whole body, whilst also improving hip, ankle and joint stability. 

To perform this exercise, place a bar to one side (you will be jumping over this). You want to avoid jumping on hard surfaces like concrete as it is tougher on the joints so opt for grass or carpet. With both feet together, jump over the object and jump back again. Repeat this rapidly. 

64. Sumo walks

Get into a sumo lunge stance and propel yourself forward using your right quad and then your left. Keep your hips low and try and walk across the room in this stance. This exercise is very effective at burning fat and getting your heart rate up. 

65. Good morning

This exercise works the same muscles as a deadlift without straining the lower back. Stand with your feet shoulder width apart and a slight bend at your knee and placing hands at the back of your head for support. Hinge at your hips to bring shoulders towards the floor and stop when chest is parallel to the floor. Keep abs and chest muscles tight while performing this exercise and do not arch your back. 


core exercises

66. Leg raises

Lie flat on your back with your legs fully extended in front of you. Place your hands in a diamond shape under your tailbone to support your lower back. Raise both legs towards your head and slowly lower them back down towards the floor without touching the ground. 

67. Sit ups

Lie down on the floor with your knees in a 90-degree angle. Place your hands across your chest or at either side of your head. Contract your stomach muscles and use them to pull yourself up towards your knees and slowly lower back down to the floor. 

68. Crunch 

This move is similar to a sit up, but instead of moving your shoulders completely off the ground, you roll them off the floor to about 4 inches making sure you engage your core muscles, pause and slowly roll them back down. 

69. V sit

Begin in a seated position with your knees bent and off the floor. Slowly lean your chest back and extend your legs so that your body creates a V shape. Squeeze your core muscles and hold. 

70. L seat

This is an advanced core move that will require strength. Sit on the floor with your legs extended in front of you and your arms by your side. Tense your legs so they are locked and use your arms to push up, engaging your core muscles simultaneously. Hold for as long as comfortable. 

71. Flutter kick

Get into the leg raise position (back flat on floor and hands under tailbone) and raise your extended legs and slowly alternate lifting them up and down. You should feel this movement in your lower abdomen. 

72. Plank

Get into a push up position, bend your elbows and rest your weight on your forearms. Tense your stomach muscles and make your body into a straight line from head to toe. Hold for as long as you can. 

73. Dynamic prone plank

Get into plank position and push your hips back towards the ceiling, as if you were in a downward dog position, hold for a few seconds and return to plank position in one fluid movement. 

74. Side plank

Lie on your right side with your legs extended and feet stacked. Place your right elbow underneath your shoulder to prop your body up push your left hip up towards the sky keeping hips and legs stacked. Hold for 30 seconds and repeat. 

woman doing side plank

75. Russian twist

Sit on the floor with your knees bent and your feet on the ground. Lean back so your spine is at a 45-degree angle and keep your spine straight. Hold your arms straight out in front of you and slowly rotate your core to the right as far as you can, pause and reverse this movement for one rep. Make this harder by raising your feet off the floor or holding a light weight. 

76. Bicycle crunch

Lie on the floor with your legs out stretched and clasp your hands behind your head with your fingers interlaced. Raise your left leg and at the same time use your abdominals to touch your left leg to your right elbow. Do this on the reverse side and keep repeating. 

This exercise can be tricky; this article explains exactly how it’s done. 

77. Segmental rotation/windshield wiper

Lie flat on the floor with your arms outstretched horizontally and your legs bent at a 90-degree angle. Lift your legs off the floor but keep them bent and rotate your legs and core to the right side, pause for a few seconds and rotate to the left side. 

78. Sprinter sit up

Contrary to popular belief, you don’t have to be a sprinter to perform this exercise although it does take a lot of core control. Lie flat on the ground with your arms at your side and legs extended. Quickly pull your shoulders off the ground and bend the right arm at the elbow while raising the left leg towards you. As you can see from this video, the movement should mimic sprinting. 

79. Reverse crunches

Lie down on your back with your legs extended and your arms flat by your side. Bend your legs and lift your feet, then pull your legs towards your torso, roll your pelvis backwards so your hips are off the floor and roll then back down so your knees are bent at a 90-degree angle. Do 15-20 reps for one set. 

80. Dead bug

This is a great core exercise that requires coordination at the same time. Watch the video of how to do the dead bug here. 

81. Dragonfly

Lie down flat on the floor and raise your arms behind your head holding onto something sturdy for support i.e. a wall or bench. Kick your knees and legs into the air and roll your hips up off the floor so your legs are almost vertical over your head. Gradually lower legs back down and repeat. 

Take a look at this video to see how it’s done

82. Horse plank hold

This isn’t your average plank, get into a squat position but drop your shoulders down and lean forward so your back and upper body are completely straight. Aim to stretch arms out in front of you and hold. 

83. Spider crawls

Start from a push up position on the floor with your feet together and your body straight. Your arms should be bent to 90-degrees. Begin the movement by raising one foot up off the ground and externally rotate the leg and bring the knee toward your elbow, as far forward as possible.

84. Hollow rock

A yoga move that is fun but is surprisingly challenging, grab a mat or a soft surface before trying this move. Lie down flat on the floor with legs extended and arms stretched above your head. Lift arms and legs up slightly and rock back and forth, you can raise legs to a 90-degree angle to and put your arms by your sides to make it more difficult. 

85. Plank arms

Get into a plank position on your forearms and move onto your hands one hand at a time. This is a perfect exercise to sculpt the core and upper body. 

86. Prone walkout

Starting from plank position, use your hands to bring your body forward without moving your legs and then back in to return to plank position. 

87. Marching plank

From a plank position, lift one leg up into the air and back down, then lift the other. This should feel like a marching movement. 

88. Bird-dog

Get on all fours and slowly extend your right leg while extending your left arm. Tighten your core muscles and keep your back straight throughout the movement and repeat on the other side. 

89. Feet elevated plank

Adopt exactly the same position as the usual plank, apart from raise your legs onto a higher surface such as a chair. 

90. Feet elevated side plank

Looking for a really tricky core move? Try elevating your feet while doing a side plank!

91. Superman

On a mat, lie on your stomach with your arms and legs fully extended. Simultaneously raise your arms, chest and legs off the floor and hold for a few seconds (you should resemble flying superman) before returning to your mat. 

92. Star plank

This is the same exercise as a plank, except you widen the arms and feet to mimic a starfish shape which puts more pressure on the muscles. 

93. RKC plank

Almost exactly the same as a traditional plank, yet this variation requires you to bring your arms out further in front of you and tense them together, doing the same with your legs. 

94. Shoulder taps

From a press up position, raise the right hand up to touch your left shoulder and return to original position and repeat with opposite hand. 

95. Plank rotations

This is a fantastic exercise for opening up the entire upper body and strengthening the core. Get into a push up position and rotate your body to the right side by extending your right arm towards the ceiling, return to centre and do the same movement on the left side of your body. 

96. Crocodile crawl

Get into a push up position with your hands shoulder width apart and your chest on the floor but keep your shins and feet resting on the floor. Crawl forward by lifting one hand at a time and dragging your feet with you. 

Full body

full body exercise

97. Bear crawls

Release your inner animal with this effective bodyweight move. Crouch down on all fours and step forward with your left foot and right arm at the same time and then right foot and left arm. The move should look like this. 

98. Burpee

Anyone who has ever completed circuit training will automatically start sweating at the thought of doing a burpee. As one of the most effective fat burning exercises, it’s easy to see why they are so commonly used in HIIT and circuit training. 

If you don’t know how to do a burpee, this video will explain it all. 

99. Mountain climbers

Mountain climbers may look easy, but they are deceivingly tough. Get into push up position and alternate bringing your knee to your chest and repeat. You will feel this exercise everywhere, but it’s fantastic for the core. 

100. Burpees with mountain climbers

Make your bodyweight workout really challenging by combining these two killer exercises in one move. Drop to the floor in mountain climber position, bring your knees up to your chest 4 times, then jump up to complete the burpee and drop back down to the floor to proceed with the mountain climbers.  

101. Lunge-to-row

Standing with your arms at your side. Raise your arms in front of you and step back into a lunge with your left leg. As you come out of the lunge, lift your left knee up towards your chest and simultaneously pull your arms in towards your core to touch right above your hips in a rowing motion. Then extend your arms again as you step your left leg back into a lunge.

102. Judo push up

Start from a push up position, widen your hips and move your feet towards your hands to make a shorter push up and raise your hips to make an inverted V shape. Lower the front of your body until your chin touches the ground and keep elbows close to the body. Lift your head and shoulders forward whilst lowering your hips towards the floor. Reverse the motion to return to the start. 

103. Boxer

Get into a low squat position, clench your fists and hold them up to your chin. Rotate your core as you swing your arms from left to right in the style of a boxer. 

104. Crab kicks

Sit on the floor with your legs bent in front of you and your hands below shoulders so your bodyweight is on your hands. Alternate between raising each leg quickly. 

105. Downwards dog

This is a classic yoga pose that helps lengthen and strengthen the entire body. Begin on all fours and tuck your toes under then use your upper body to drive your hips up towards the ceiling to create an upside down V shape with your body. 

106. Upward dog

Lie in prone position with arms elbows bent and arms beside your waist so that your forearms are perpendicular to the floor. Press your hands firmly into the floor, then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.

107. Headstand

Come into table top position (all fours with a straight back) and lower to your forearms and place your elbows directly under your shoulders. Clasp your hands and interlace your fingertips but leave enough room for a tennis ball in your hands. Place the crown of your head on the floor with the back of your head against your hands. Lift your elbows and knees up and start to walk slowly towards your arms so that your hips stack over your shoulders. Kick your legs up and hold the headstand then slowly walk your legs back down one by one. 

108. Handstand

Once you’ve mastered the headstand you can progress to a handstand. A good progression is to start by doing a plank position with your feet close to a wall and then gradually move your feet up against the wall until you are standing on your hands. 

109. Back lever

Described as a progression of pull ups, this exercise is for the very experienced (and you need a bar that you can use). 

The downright crazy push up variations

push up variations

If you’ve made your way through this list, you might want to truly challenge yourself with some extreme push up variations.

110. Falling and explosive rebound

Develop your balance and reactions during this intense exercise. 

111. Forearm to tricep extension

This is the ultimate exercise for building strength in the arms. 

112. Lalanne Fingertips push ups

You guessed it, perform a set of push ups using your fingers to support your weight. 

113. Falling and flying superman rebound

This exercise tests your balance alongside your strength. 

114. Superman x jumps

Could superman himself even manage to do these push ups? 

115. The flying squirrel

Perform a regular push up and propel yourself off the ground so that you move 45-degrees to the other side. 

116. Leaning tower HPSU

Get into a handstand position, but lower your legs to the ground and spread your legs wide apart. Keep your elbows at a 90-degree angle and use your arms to push yourself up and down. 

117. Inca/ thigh slap 

This variation takes the push up with a clap to whole new levels of difficulty. 

118. Aztec push up

Try this Aztec push up if you dare.

119. Flying superman (hands behind head)

Repeat the superman move but place your hands behind your head while you’re in the air. 

120. Aztec cross touch

Just when you thought it couldn’t get any more difficult, you could try crossing the right arm to the left knee to perform the Aztec cross touch move. 

121. Flying cap remover 

Perform a push up and while leaping into the air throw your cap far into the distance! 

There you have it, 121 serious fat burning bodyweight exercises that can be completed at home or from anywhere in the world.  All that’s left to do is for you to put them together to make a workout. 

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