In addition to being convenient, bodyweight exercises build muscle, boost your metabolism, and burn calories. For a full body workout, combine upper and lower body exercises into a circuit, for example, squats, lunges, push-ups, glute bridges, and then planks. Do one movement after another with little rest in between to keep your heart rate up, suggests Mason. For best results, do 20 reps or 30 to 60 seconds each.
Upper Body: Push-Up
"Push-ups are my favorite exercise to work the arms," Mason says. "Not only do they work the upper body, but they're also a great core exercise."
Upper Body: Pike Walk/Pushup Combo
This push-up variation is a good cardio move that works your shoulders, chest, and back,
Lower Body: Prisoner Squat
"Prisoner squats are good for beginners—the hand position above your head forces a tall chest and teaches you good thoracic extension,"
Lower Body: Bodyweight Lunge
"Lunges are great for the lower body—like glutes and calves—and they can help correct imbalances," Trink says. Typically, we all have one stronger side and lunges can help fix that because one leg is doing the work at one time, he explains.
Planks are key in developing core strength—they work the abs, lower back, and engage the quadriceps and glutes, says Mason.