The best bodyweight workout plan to burn fat and build muscle

When it comes to fitness, bodyweight exercises are a game-changer.

They require no equipment, minimal space, and are incredibly versatile, making them perfect for beginners and seasoned athletes alike. From improving strength and flexibility to building endurance, a well-structured bodyweight workout plan can help you achieve a wide range of fitness goals.

Unlike gym-based routines, bodyweight workouts are accessible anywhere – at home, in the park, or even while traveling. They focus on functional movements, engaging multiple muscle groups to improve balance, coordination, and overall athletic performance. Whether you're mastering push-ups, planks or squats, these exercises lay the foundation for a stronger, more resilient body.

Incorporating a bodyweight workout routine into your schedule doesn’t just build physical strength, it also enhances mental toughness. With countless bodyweight training programs available, you can find or customize a plan tailored to your fitness level and goals.

Ready to explore the possibilities? This guide will walk you through the benefits of bodyweight training programs, essential exercises and tips to create your ideal bodyweight exercise routine. Let’s get moving!

Fundamentals of bodyweight training

Bodyweight training is a form of strength and conditioning that uses your own weight as resistance, eliminating the need for equipment. This training approach focuses on functional movements, helping to build strength, flexibility, and endurance. Its simplicity makes it one of the most accessible forms of exercise, adaptable to any fitness level or setting.

At its core, bodyweight training is about mastering control over your movements. Exercises like planks, push-ups, pull-ups and chin-ups form the foundation of many bodyweight workout routines. These moves not only target specific muscle groups but also engage stabilizers, improving overall coordination and balance.

• Plank: A cornerstone of core strength, the plank works your abs, shoulders and back while improving posture and stability.
• Push-up: A classic exercise that targets the chest, shoulders, triceps, and core, with countless progressions and regressions making it perfect for all fitness levels.
• Pull-up: This upper-body powerhouse strengthens the lats, shoulders, and biceps while enhancing grip strength.
• Chin-up: A slight variation of the pull-up, emphasizing the biceps and upper back muscles.

Incorporating these exercises into your bodyweight workout plan ensures well-rounded strength development. Unlike isolated gym movements, bodyweight exercises train your muscles to work together, replicating real-life functional patterns.

By understanding these fundamentals, you’re setting a solid foundation for effective and progressive bodyweight training programs. Ready to take it to the next level?

1. Push-up

Muscles Worked: Chest, shoulders, triceps and core.

To perform a push-up:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.

2. Lower your chest toward the ground, keeping your elbows at a 45-degree angle.

3. Push back up to the starting position.

Push-ups are a foundational exercise that can be modified or advanced to suit any fitness level.

2. Squat

Muscles Worked: Quadriceps, hamstrings, glutes and calves.

To perform a squat:

1. Stand with your feet shoulder-width apart and toes slightly pointing outward.

2. Lower your hips back and down until your thighs are parallel to the floor.

3. Push through your heels to return to standing.

Squats strengthen the lower body while improving mobility and stability.

3. Forearm plank

Muscles Worked: Core, shoulders and back.

To perform a plank:

1. Position yourself in a push-up stance on your forearms, with your body in a straight line from head to heels.

2. Engage your core and hold the position, avoiding sagging hips or a raised back.

3. Maintain the plank for your target duration.

Planks build core strength and are a key part of improving overall stability.

4. Lunge

Muscles Worked: Quads, glutes, hamstrings and calves.

To perform a lunge:

1. Step one leg forward, lowering your body until both knees form 90-degree angles.

2. Keep your chest upright and weight evenly distributed.

3. Push back to the starting position and alternate legs.

Lunges improve balance and coordination while targeting multiple muscle groups.

5. Pull-up

Muscles Worked: Lats, biceps, shoulders and core.

To perform a pull-up:

1. Hang from a pull-up bar with palms facing away and hands shoulder-width apart.

2. Pull your chest toward the bar, leading with your elbows.

3. Lower back to the starting position in a controlled manner.

Pull-ups are a challenging yet rewarding exercise for building upper-body strength.

6. Chin-up

Muscles Worked: Biceps, upper back and core.

To perform a chin-up:

1. Grip a bar with palms facing toward you and hands shoulder-width apart.

2. Pull your chest to the bar, focusing on your biceps and back.

3. Lower yourself slowly to the starting position.

Chin-ups are a great complement to pull-ups, offering more focus on the biceps.

7. Burpee

Muscles Worked: Full body, including legs, chest, arms and core.

To perform a burpee:

1. From standing, squat down and place your hands on the ground.

2. Jump your feet back into a plank, perform a push-up, then jump back to standing.

3. Explode into a jump, landing softly to repeat.

Burpees combine cardio and strength training into one intense move.

8. Mountain climbers

Muscles Worked: Core, shoulders and legs.

To perform mountain climbers:

1. Start in a plank position with your hands under your shoulders.

2. Drive one knee toward your chest, then quickly switch legs in a running motion.

3. Keep your core engaged and maintain a steady rhythm.

Mountain climbers are perfect for boosting cardio and core strength simultaneously.

9. Glute bridge

Muscles Worked: Glutes, hamstrings and lower back.

To perform a glute bridge:

1. Lie on your back with knees bent, feet flat, and arms at your sides.

2. Lift your hips toward the ceiling, squeezing your glutes at the top.

3. Lower your hips slowly and repeat.

Glute bridges activate underused muscles and improve lower-body strength.

10. Side plank

Muscles Worked: Obliques, shoulders and core.

To perform a side plank:

1. Lie on your side, propping yourself up on one forearm with your elbow under your shoulder.

2. Lift your hips to form a straight line from head to heels.

3. Hold the position, then switch sides.

Side planks are essential for strengthening the obliques and improving balance.

Beginner bodyweight workout plan

Starting with bodyweight exercises is an excellent way to build strength, improve mobility, and establish a solid fitness foundation. Here’s a simple bodyweight workout plan for beginners, focusing on form and foundational movements.

Objective: Build a strong foundation with simple movements, focusing on form and technique.
Workout structure: Perform 2-3 rounds with 60-90 seconds of rest between exercises.

Warm-up

• Chest openers (30 seconds)

• Leg swings (10 per leg)

• Cat-Cow stretches (10 reps)

Workout

1. Bodyweight squat – 10-12 reps. Lower your hips until your thighs are parallel to the floor.

2. Push-up – 5-10 reps. Lower slowly and push back up with control. Perform on your knees if needed.

3. Glute bridge – 10-12 reps. Squeeze your glutes at the top and lower slowly.

4. Supermans – Hold for 20 seconds. Lie on your stomach, lift your arms off the ground one at a time and engage your lower back.

5. Plank – Hold for 20-30 seconds, focusing on keeping your hips level and engaging your core. Complete on your knees if needed.

Cool-down

• Child’s pose (30 seconds)

• Hamstring stretch (30 seconds per leg)

• Shoulder stretch (30 seconds per arm)

Advanced bodyweight workout plan

For those ready to take their bodyweight workouts to the next level, an advanced bodyweight workout routine includes more challenging exercises and techniques to build strength and muscle growth.

Objective: Build strength, power, and muscle growth with challenging movements and added resistance.
Workout Structure: Perform 3-4 rounds with 60 seconds of rest between exercises.

Warm-up (5-7 minutes)

• Jumping jacks (30 seconds)

• Arm swings (10 forward, 10 backward)

• Dynamic lunges with a twist (5 per leg)

Workout

1. Pull-Ups – 6-8 reps. Focus on full range of motion; use a resistance band for assistance if needed.

2. Pistol Squat – 5-8 reps per leg. Lower slowly and push through your standing foot to return to the top.

3. Clap Push-Up – 6-8 reps. Explode upward at the top of the push-up and clap your hands before landing back in position.

4. Side Plank with Hip Dips – 10 dips per side. Hold a side plank position and lower your hip toward the ground before returning to the top.

5. Jump Lunges – 8 reps per leg. Alternate legs in a lunge position, jumping explosively between each rep.

Cool-down (5 minutes)

• Downward Dog (30 seconds)

• Standing Quad Stretch (30 seconds per leg)

• Seated Forward Fold (30 seconds)