Quick Bodyweight Training Exercises

By Mike Neal, Gamespeed Coach

Many people want to work out, but find themselves short on time or without access to a fully equipped gym. Here are a few bodyweight exercises that anyone of any age can do, indoors or out. 

Equipment needed:

  • Room space
  • Jump rope
  • Large box or stairs
  • Pull-up bar

Upper body:

Push-ups– wide, close, one arm, inclined/declined, and clapping

Pull-ups– wide, close, and alternating grip


Lower body:

Squats- wide stance, jump squats

Lunges- forward, backward, walking, side, jumping slip

Skips- high, low

Box jumps- two foot, single foot


Total body:

Jump rope

Mountain climbers


Jumping jack