7 Bodyweight Exercises for Beginners to Sculpt a Toned Body

1. Bear Holds with Rows

Target your lats and upper back muscles with this innovative bodyweight exercise. Start in a bear hold position on all fours, lifting your knees slightly off the ground. Engage your core as you perform rows, pulling one elbow up toward the ceiling.

2. Marching Glute Bridges

Sculpt a toned lower body with marching glute bridges. Lie on your back with knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes. Alternate lifting each knee toward your chest while keeping your hips stable.

3. Rotating T Plank

Activate your midsection with rotating T planks. Start in a plank position, lift one arm, and rotate your torso to form a T shape. Engage your core and squeeze your abs as you rotate. Return to plank and repeat on the other side.

4. Cross-body Mountain Climbers

Elevate your workout with cross-body mountain climbers. Begin in a high plank position, bringing your right knee toward your left elbow. Quickly switch legs, bringing your left knee toward your right elbow. Maintain a controlled, steady pace.

5. Bicycle Crunches

Intensify your ab workout with bicycle crunches. Lie on your back, hands behind your head, and legs lifted off the ground. Alternate bringing your right elbow to your left knee while straightening your right leg, then switch sides.

6. Lateral Shuffles

Boost your heart rate and metabolism with lateral shuffles. In a partial squat position, shuffle rapidly to the right, then quickly change direction and shuffle to the left. Maintain continuous movement throughout the interval.

7. Burpees

Engage multiple muscle groups with burpees. Start by squatting down, placing your hands on the floor, and kicking your feet back into a pushup position. Perform a pushup, jump your feet back to the starting position, and leap into the air with arms overhead.