4 Body Weight-only Exercises to do at home!

body Weight only exercises

Its going to happen.

We have to not only face it but be proactive about it.  If you’re in a cold winter climate like I am here in New England, you might hit a wall with your outdoor exercise routine.  Or you may feel so warm and dry at home you don’t even want to attempt to shovel off your car to get over to the gym.  Or, you may be in a rush one day and have to truncate your normal workout.  One way or another, (let me save you the element of surprise), you will be faced with a decision of whether to push yourself to heroic measures to get to the gym OR just blow it off completely.

I want you to have a 3rd alternative.

Because I used to be a black and white thinker when it came to food – I was either dieting or eating whatever I wanted – you can imagine that I was the same way with exercise.  I’d either be on my frenemy, the elliptical for an hour and a half sweating my buns off, or kicking back and asking others to grab things for me because I decided being sedentary was underrated.

When I finally settled and healed around my relationship with food, exercise and my body, this beautiful balance began to appear.  What this meant was that if there was inclement weather or I was short on time, I could still move my body for like 7-10 minutes and still feel accomplished for the day instead of a complete failure or being in a panic attack that it meant I couldn’t eat for the rest of the day.   It meant I could get credit for short but intense workouts when I had never given myself that kind of leverage before.  There was a tremendous amount of freedom and space and power from that place of balance.

And you can have it too!

These 4 body weight-only exercises are movement patterns that you can do anywhere, anytime and with absolutely no equipment.  The best part is that while these are fairly simple movement patterns, they are powerful and effective and can pack a lot of calorie burn in a short period of time.  They are also great because they are hybrid movements – meaning they fall into both the category of cardio and strength-training at the same time!  Win-win!  I’m enclosing youtube videos for each one so that you can watch and learn and eventually hopefully try them out!


{Disclaimer:  I am not a personal trainer, exercise physiologist or even an exercise specialist.  Before starting any type of exercise routine, please check with your physician to ensure no medical conditions or injuries preclude you from exercising.  Also, it’s important to mention that while these exercises are fairly straight forward, some have several nuanced movements to them and of course there is always the possibility for injury.  To learn about the intricacies of these exercises, make an appointment with a coach or trainer.  If you’re in the Boston area and want a trainer, I recommend Everett Hoffman.  Or if you want a full on amazing gym experience in the Boston area that shows you how to do all of these movements and so much more, go to Gymnasia in West Newton, stat!!}


  1. The Sit-out  – I love this movement but it’s harder than it looks!  I am always thoroughly sweating and spent after a few rounds of these.


2.  Lunges – (forward, curtsey, backwards) Lunges are a really effective exercise to target your booty and quads.  If you want to make it even harder you can try to add a plyometric jump in-between alternating legs.  Guaranteed to have your thighs and bum on fire for days to come!


3. Squat jumps – Squat jumps are intense, powerful and effective.  They build muscle and burn mad calories at the same time.   One variation or modification is the frog jump squat.


4. Mountain Valley’s – (also known in yoga as a Downward Dog to low cobra pose) – Mountain valleys are a good reset movement after doing some of these others.  They can get your heart pumping but also serves to “clean-out” your back and quads to give you a reprieve from the other exercises.

So there you have it.  My favorite no equipment needed body weight exercises that you can do anywhere at any time and still get a good, effective workout in a crunch.  Were there others you would add?  You might have noticed I didn’t include push-ups – mostly, well because I hate them!  There, I said it and I feel better now.

Over to you!