10 Body Weight Exercises to Burn Fat and Get Firm

Getting in shape doesn’t have to be complicated or expensive. With the right moves, you can get stronger, firmer and slimmer without going to a gym.

You don’t have to buy expensive exercise equipment or join a pricey health club to get in shape. One of the most effective fitness tools costs nothing at all—your body. Body weight exercises, like push-ups or pull-ups, use your body as resistance instead of dumbbells, barbells, machines or bands.

Along with being inexpensive, body weight exercises are also convenient. “You can do them anytime and anywhere—in your home, hotel room, or even incorporated into your outdoor walk or run,” says Chris Freytag, a certified personal trainer and founder of Get Healthy U. “No more excuses. You can burn fat and build muscle without worrying about equipment or a gym and without spending a dime.”

Here are 10 body weight exercises that Freytag recommends for a total body workout. Aim to do this routine two or three times a week for best results.

Push-Ups: Begin in a high plank position with your hands below shoulders, legs extended and abdominals tight so your body is in a straight line from head to heels. Bend your elbows, slowly lowering your upper body toward the floor. Hold for a second. Press against the floor and straighten your arms to return to the starting position. Do 3 sets of 12 to 15 reps. For easier variations, check out The Push-Up Challenge.

Planks: Hold a plank position, balancing on your forearms and the balls of your feet. Keep your abdominals tight to avoid letting your back arch. Start by holding for 10 seconds and work your way up to a minute.

Triceps Dips: Sit on the floor with your knees bent, feet flat on the floor, and hands behind you with fingers pointing toward your hips. Lift your hips off the floor so you’re balancing on your palms and feet. Bend your elbows straight back, lowering your hips toward the floor. Hold for a second. Press into your hands and straighten your arms, returning to the starting position. Do 3 sets of 12 to 15 reps.

Squats: Stand with your feet about hip-width apart, arms at your sides. Bend at your hips and knees and sit back until your thighs are almost parallel to the floor. Bring your arms out in front of you to help you balance. Hold for a second, and then slowly stand up. Do 3 sets of 12 to 15 reps. For tips for a perfect squat, see our 14-Day Squat Challenge.

Lunges: Stand up straight and take a giant step forward with your right foot. Bend your knees and lower your torso straight down until your right thigh is about parallel to the floor. Hold, for a second. Press into your right foot and stand back up. Do 3 sets of 10 reps with your right foot, then repeat stepping forward with your left foot for 3 sets of 10 reps. You can do stationary lunges, without the step, for an easier variation.

Glute Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and parallel to each other. Relax your arms at your sides. Tighten your glutes and lift your hips and back off the floor so your body is in line from your knees to your shoulders. Keep your hips even and abdominals tight. Hold for a second. Slowly lower, returning to the starting position. Do 3 sets of 12 to 15 reps.

Mountain Climbers: Begin in a high plank position with your hands below your shoulders, legs extended, and abdominals tight so your body is in a straight line from head to heels. Pull your right knee in toward your chest, and then quickly switch, pulling your left knee in and extending your right leg. That’s one rep. Continue switching knees, pulling each one in as you keep your abdominals tight throughout. It’s kind of like horizontal running. Do 3 sets of 10 reps. You can place your hands on a step or bench to make the exercise easier.

Burpees: From a standing position, squat down, placing your hands on the floor. Keeping your hands on the floor, jump (or walk) your feet backward into a plank position. Keep your abdominals tight to maintain good form. Jump (or walk) your feet back in toward your hands. Then jump off the floor (or simply stand up), reaching your arms overhead and landing in a standing position. Start with 5 reps and work up to 10 reps.

Bird dog: Start on the floor with your hands under shoulders and knees under hips. Raise your left arm and right leg at the same time until they’re parallel to the floor. Hold for a second, squeezing your glutes and tightening your abdominals. Lower and repeat with the opposite arm and leg. That’s one rep; do 3 sets of 10 reps.

Full Body Roll Ups: Lie face up on a mat with your arms overhead, legs extended, and feet flexed. Inhale as you raise your arms toward the ceiling, contract your abdominals and curl your chin and chest forward, rolling up one vertebra at a time. Exhale as you bring your arms and torso up and over your legs and reach for your toes. Inhale as you slowly roll back down one vertebra at a time. Exhale as your upper back and arms slowly lower to the floor, keeping your abdominals engaged the entire time. Do 8 to 10 reps.