6 Bodyweight Workouts That Actually Build Muscle

IT CAN BE tempting to head into the gym and immediately start pounding the heavy iron. But we’re here to tell you that a bodyweight routine will work just as well. (Ever see a flabby gymnast? Yeah, we didn’t think so either.)

Here are six bodyweight-only workouts that’ll keep your heart working hard and ensure that you’re burning lots of calories.


1a. Push-Up, 5 x failure
 1b. Dead-Hang Chin-Up, 5 x 8–12
 Rest: 60 seconds

2a. Bodyweight 1 ¼ squat, 5 x failure
 2b. Single-Leg Glute Bridge, 5 x 12
 Rest: 60 seconds

3a. Dip, 4 x 8–12
 3b. Inverted Row, 4 x 8–12
 Rest: 60 seconds

4a. Plank, 3 x 60 seconds
 4b. Prone Back Extension, 3 x 12


1a. Broad Jump, 5 x 10
 2a. Chinup, 5 x failure
 3a. Plank, 5 x 30 seconds
 Rest: 60 seconds

1b. Bulgarian Split Squat, 4 x 15 each leg
 2b. Clap Pushup, 4 x 8
 3b. V-Up, 4 x 15
 Rest: 60 seconds

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