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Unleash the power of your body with bodyweight exercises

The human body is a finely-tuned machine, sculpted over millions of years of evolution to arrive at its current, immensely powerful form. Sure, free weights and machines can lead to great results, but there are few things as naturally satisfying as toning and improving your physique with nothing but the weight of your own body. 

The benefits of bodyweight exercises are well-known, and they have been practiced since the days of the Ancient Greeks. Calisthenics, the word they gave to this form of exercise, is derived from the Greek word for “beauty” because of the elegance of the human body at its fullest potential. 

Today, bodyweight exercises are practiced in many forms around the world, from push-ups to pull-ups, handstands to planks, and are by far one of the best and most convenient ways to unlock your potential and unleash the full power of your body. 

What are bodyweight exercises?

Bodyweight exercises are physical exercises that use your body’s weight to provide resistance. This makes bodyweight exercises stand out from machine and free weight exercises, where the resistance is provided by weights or a machine. While bodyweight workouts do sometimes make use of equipment such as pull-up bars, medicine balls, and boxes, the key differentiator is that the resistance itself is offered entirely by the weight of your body, and the equipment serves only as a way to direct that resistance. 

Bodyweight exercises are some of the most popular and widely-practiced exercises worldwide. Some examples include: 

  • Chin-ups
  • Pull-ups
  • Push-ups
  • Box jumps
  • Leg raises
  • Burpees

To see examples of bodyweight core workouts and bodyweight cardio exercises, take a look at our selection of free bodyweight workouts

Should you make bodyweight exercises a part of your workout?

Almost anyone who wants to get in shape, improve their strength and cardio, and keep their muscles toned will benefit from adding bodyweight exercises into their workout. Recent studies have shown that calisthenics is an effective way to build strength without the need for equipment, and since bodyweight exercises engage your entire body, they may lead to greater fat loss and overall balance than machine and free weight-based exercises that only target one muscle group at a time. 

Because most calisthenics exercises don’t require any equipment, they are some of the most convenient ways to shape your body, even when you’re short on time and can’t make it all the way to the gym. You can plop down a mat wherever you are and get a solid workout, no pricey gym membership required. This makes bodyweight workouts a great choice for busy people who want to stay fit by squeezing in a workout after getting home for work, during a lunch break, or even while waiting for the oven to preheat. 

What does a typical bodyweight core workout like?

If you’ve ever hit the gym or taken a fitness class, you’ve almost definitely tried bodyweight exercises. A typical bodyweight core work might include:

  • Crunches: Lie on your back with your hands behind your head and your knees bent. Flex your core and lift your upper back off the floor and towards your knees. 
  • Flutter kicks: Lie on your back with your arms by your sides and your legs pointed straight forward. Raise your legs slightly off the ground and make an alternating kicking motion with each. 
  • Planks: Lie chest down on the ground and lift yourself onto your elbows so your body is a few inches off the ground. Flex your core and keep your back as straight as possible while keeping your body elevated for 60 to 90 seconds.
  • Russian twist: Sit with your knees bent and feet flat on the ground. Extend your arms straight out in front of you, lean back slightly, and twist your hands from left to right and vice verse. 

How to do a bodyweight cardio exercise at home

If you want to start unlocking your body’s true power, you don’t have to wait. Our selection of free bodyweight workout videos makes it easy to start getting the body you want, right away — no signup required. 

With Tream, you don’t need an expensive gym membership to start seeing results. Our mobile-friendly platform makes it easy to get sweating no matter where you are or how much time you have. 

And with new workouts added every single day, you’ll never find yourself short on motivation. Just sort through the available workouts by type, popularity, and upload date to find the right workout for you, and add your favorites to playlists that you can come back to whenever you want. 

You can also search for instructors using tags and categories, making it easy to find the perfect instructor for you. When you find one you click with, you can follow them to stay up to date with all their newest workout videos. 

Plus, unlike some online workout videos, it’s easy to message your instructor if you have any questions. Or if you prefer, you can always leave a comment on the video and get answers and encouragement from your fellow Tream community members. 

You don’t need any equipment to start unleashing the full power of your body. Start browsing through our full selection of free bodyweight workout videos and take your training to the next level — no signup required. 

Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.