Hitting the gym is fun (weights! music! socializing!), but there are going to be times when you want to squeeze a workout in and don’t have access to any equipment. Good news: Though lifting weights has a ton of benefits, bodyweight exercises are still super effective for getting stronger, leaner, and fitter. (That’s the whole point of calistehnics!)
Ahead, the best bodyweight exercises that will become your go-tos for developing strength all over your body, demonstrated by Mindy Lai, a trainer at EverybodyFights in New York City. Try them for an amazing workout at home, on vacation, or at your local park—or just keep this master list on-hand for when you need a little inspo.
How it works: These best bodyweight exercises are divided into body parts: core, arms, back, legs, glutes, and total body. You have two options: For a cardio-based workout, pick one move from each category and perform them as a circuit, doing one set of each exercise and taking 1 minute of rest after each round of the circuit. Repeat five times (or as many times as you’d like). For a more strength-based workout, pick one to two moves from each section, and perform three sets of each exercise, with 30 seconds of rest between sets, before moving on to the next exercise.
Excerpted from Shape