9 Best Bodyweight Exercises For Busy Lifestyles

Modernity has brought us many positives: it has brought us comfort and made our lives easier in many ways. However, it has also deprived us from things that previous generations had. One of these things is exercise.

Just a few decades ago, people were much more active than they are now. But it’s hard for the modern person to be active nowadays. Our busy schedules make trips to the gym difficult, if not impossible.

This is why body-weight exercises are so lifesaving. Even if you only have 10 minutes to spare, you can still complete some of these convenient exercises.

The Best Bodyweight Exercises for the Busy Person

Bodyweight workouts are the best type of exercises a busy person can engage in. They require no special equipment, no specific environment, and can be performed quite quickly.

Another awesome benefit of performing these exercises is that it can set you up very well if you plan to perform other exercises in the future.

These types of exercises hone your technique and form, potentially preventing injury if you start doing something such as lifting weights in the future.

Now, most people immediately think about pushups and sit-ups when they think of bodyweight exercises. These are good exercises, but there are way more that cover other parts of the body. To start off…

The squat

Ah, yes, the squat. The quintessential bodyweight workout.

The best thing about the squat is that it’s a “compound” exercise. This means that it works several parts of the body at the same time, which makes it very efficient.

Compound exercises are revered by the workout community due to their effectiveness, and this applies to the squat. When you perform a squat, you use muscles in your legs, core, and back to perform the exercise.

How to perform

-Start with your feet about as wide as your hips and facing forward
-Begin going down into a squat position by bending your knees
-Stop when your knees are bent into parallel. Think around a 90-degree angle
-Slowly go back up into starting position



Talking about exercises that strengthen your core, there is probably no other exercise better than the plank. It also strengthens your back, which is also great.

How to perform

-Lay down on the floor face down
-Lie on your forearms with your hands clasped and on your toes
-While holding that position, keep your core straight as long as possible


Burpees are one of the workouts that combine two movements in one place. A burpee basically consists of a pushup and a low jump.

By combining these two, you get the workout from a pushup plus the calisthenic element of a small jump. This is one of the more complete workouts, but it’s also one of the more difficult ones.

You will probably find this to be one of the most effective ones, though. It will help you stay active while training your chest, arms, and core.

How to perform

-Lay down on the floor face down
-Get on the plank position, but this time use your hands (palms down) instead of your forearms
-Clutch your feet together and spread your hands a little wider than your chest
-Let your weight fall down without touching the floor. You should feel pressure on your chest, core and arms
-Once you complete the rep, push yourself back up to the starting position
-Immediately push your feet to a low squat position in preparation for the leap
-Jump as high as possible and then return to the pushup position to repeat the process



The lunge is a lower-body focused exercise. You might have seen runners do this when stretching, and it is certainly a great workout for people who walk or run a lot!

How to perform

-Put your hands on your hips and keep them there
-Extend one of your legs as far forward as possible
-Let your body fall into it unless your knee is at a 90-degree angle. Your other leg should also have its knee at a 90-degree angle, but on the opposite side
-Get back to starting position, and repeat with your other leg


Calf raises

Here we have another lower body workout. As its name suggest, this exercise focuses on training your calves.

The great thing about this exercise is that you don’t need any space around you to do it. It has minimal range of motion and you can do it in place.

How to perform

-Stand up straight and facing forward
-Slowly start raising your heels, leading you to stand on your toes
-Slowly go back into starting position, and repeat the process

If you want to make this more challenging, don’t let your heels touch the floor at the end of each repetition.


Chair dip

I know what you’re thinking: ‘Hey, what happened to no equipment being required?’ Well, the good thing about this exercise is that chairs are very common objects. Chances are that, if you want to have a quick workout somewhere, you’ll have a chair near you.

That said, we are back to the upper body exercises. Chair dips especially focus on your triceps, which coincidentally take up much more of your arm than your biceps. Here’s how it goes:

How to perform

-Sit on a chair
-Put one hand at each side of the chair, but with your fingers pointing in the opposite direction
-Get off the chair while remaining in the sitting position by using your hands to hold you up
-Then, let your body fall down until your elbows are at a 90-degree position
-Slowly go back to your original position (not the sitting one, but holding yourself up in a sitting position.)


Mountain climber

The mountain biker is an exercise that will certainly raise your hand rate, making for a good replacement for a marathon.

Do this at a decently fast pace, and you will experience a great high-intensity workout. Your legs will also get a pretty good workout.

How to perform

-Get into pushup position, but with your spine raised a little higher
-Pull your left knee almost to your left elbow
-Keep your core straight
-Bring your leg back and repeat with your other leg


The sit-up

This list wouldn’t be complete without the old sit up. This workout trains your core, specifically your abs.

How to perform

-Lay down on your back face up.
-Put your hands at the back of your neck
-Without moving your legs, lift your spine up as far as you can
-Slowly let yourself fall into starting position

As with the calf raise, you can make this workout more difficult by not letting your back touch the floor at the end of your repetition.


Jumping jacks

Last but not least, jumping jacks make this list. Chances are you already know how to do these. Most of us did them in high school because of how dynamic they are. They are truly a good cardio exercise, though.

But let’s go over how to do them anyway. Just in case.

How to perform

-Stand up straight
-Do a mini jump in which you spread your legs and arms slightly
-Jump back into starting position
-Continue doing these at a fast rate


The bottom line

As busy as a lot of us might be in our everyday life, there is always time to fit in a good workout. As the old saying goes: if there’s a will, there’s a way. And there is definitely a way.

With that said, if your mindset about exercise was negative or doubtful to begin with, hopefully this article has changed your mind.

As you might see by now, keeping optimal health with exercise is achievable and very beneficial. Every professional should be able to add some of these workouts to their routine.

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