The new year brings with it a lot of resolutions and the promise of starting afresh. One of the most common promises that people make to themselves is to work out and get fit. However, somewhere along
the way, motivation fades, and so does people’s attendance at the gym.
On a new episode of the podcast All Things Considered on NPR, the experts spoke about how working out in a gym and lifting heavy weights are not the only ways to get fit. In fact, the experts on the podcast shared that bodyweight exercises can go a long way and are a great way to get started if you don’t feel like going to the gym.
The podcast host, Juana Summer, said, “You might assume that you have to lift heavy weight to get stronger, but research shows that’s not necessarily the case. You can make real strides using just your own body weight.”
Speaking on the episode, James Steele, an exercise scientist from the UK, said that if everyone did just a handful of bodyweight exercises consistently – squats, planks, push-ups, a wall sit, those types of things – that would go a long way.
What are bodyweight exercises?
These kinds of exercises use your own mass as resistance, building strength, endurance, and flexibility anywhere – no gym needed. They are perfect for beginners, people who don’t have time to go to the gym, or those who travel a lot. They engage multiple muscles simultaneously for functional fitness, improve balance, and burn calories efficiently through compound movements.
Here are 5 exercises that can help you to start doing bodyweight exercises at home:
Squats
Targets: Quads, glutes, hamstrings, core.
How-To: Stand with feet shoulder-width apart, toes slightly out. Push hips back as if sitting into a chair, keeping chest up, knees tracking over toes (don’t let them cave in). Lower until thighs are parallel to floor. Drive through heels to stand, squeezing glutes at top. 3 sets of 10–15 reps. Beginner Mod: Partial squats to box/chair.
Pro Tip: Keep weight in heels; core braced.
Planks
Targets: Core, shoulders, glutes, back.
How-To: Forearms on floor, elbows under shoulders, body straight from head to heels (no sagging hips/arching back). Squeeze glutes/quads, gaze down. Hold 20–60 seconds, breathing steadily. 3 sets. Beginner Mod: Knee plank.
Pro Tip: Avoid holding breath; imagine balancing a glass of water on lower back.
Push-Ups
Targets: Chest, triceps, shoulders, core.
How-To: High plank position, hands wider than shoulders. Lower chest to floor by bending elbows (45° from body), body straight. Push up through palms to start. 3 sets of 8–12 reps. Beginner Mod: Incline (hands on bench) or knee push-ups.
Pro Tip: Elbows back, not flared; engage core to prevent hip dip.
Wall Sit
Targets: Quads, glutes, calves.
How-To: Back against wall, slide down until thighs parallel to floor (90° knees/ankles). Feet hip-width, knees over ankles. Hold 30–60 seconds, arms out or clasped. 3 sets. Beginner Mod: Shorter holds or higher position.
Pro Tip: Heels lift slightly if quads fatigue; breathe deeply.
Lunges
Targets: Quads, glutes, hamstrings, balance.
How-To: Step forward with right foot, lowering until both knees are 90° (back knee hovers). Front knee over ankle; torso upright. Push through the front heel to start, alternating legs. 3 sets of 10/leg. Beginner Mod: Reverse lunges or stationary split squats.
Pro Tip: Short stride for beginners; keep front shin vertical.
