10 bodyweight exercises you can do in your living room

You don’t need a gym membership or fancy equipment to build strength, improve flexibility, and boost your fitness. With bodyweight exercises, your own body becomes the resistance, making it one of the most accessible and effective ways to get active from the comfort of your home.

Whether you're short on time, space, or gear, these 10 bodyweight exercises can be done right in your living room, no excuses required.

1. Squats

Squats are a powerhouse lower-body exercise that targets your glutes, quads, hamstrings and core.

How to do it:
Stand with your feet shoulder-width apart, chest up. Lower your hips down and back like you're sitting into a chair. Keep your heels on the floor and push back up to stand.

👉 Want to add intensity? Check out our ankle/wrist weights for added resistance.

2. Push-Ups

A classic move that strengthens your chest, shoulders, triceps, and core.

How to do it:
Place your hands shoulder-width apart on the floor, keep your body in a straight line, and lower yourself until your chest nearly touches the ground. Push back up.

Beginner? Start with your knees on the floor or use push-up bars for wrist support.

3. Glute Bridges

This floor-based move targets your glutes, hamstrings, and lower back.

How to do it:
Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling by squeezing your glutes, then lower back down.

Tip: Add a resistance band around your thighs to make this more challenging.

4. Mountain Climbers

This high-intensity move is great for cardio and core strength.

How to do it:
Start in a push-up position and drive your knees toward your chest one at a time, alternating quickly like you’re running in place.

Great for: Burning calories and building endurance — all without leaving the floor!

5. Plank

An excellent isometric core exercise that also engages your shoulders and glutes.

How to do it:
Place your forearms on the floor with elbows under shoulders. Keep your body in a straight line from head to heels. Hold for 20–60 seconds.

Try using an exercise mat for comfort and grip.

6. Lunges

Lunges work your legs, glutes, and help improve balance and coordination.

How to do it:
Step one foot forward, lower your body until both knees are at 90 degrees, and push back to the start. Alternate legs.

Tip: Use weighted vests to level up.

7. Triceps Dips (using a chair)

Target the backs of your arms using just a stable chair or low bench.

How to do it:
Sit on the edge of the chair, place hands beside your hips, and walk your feet forward. Lower your body by bending your elbows, then press up.

Caution: Make sure your chair is sturdy!

8. Leg Raises

A simple but effective core move to hit the lower abs.

How to do it:
Lie flat on your back with hands under your hips. Raise your legs slowly until vertical, then lower them just above the floor.

Combine with ab rollers for a full core circuit.

9. Wall Sit

Challenge your lower body with this static strength move.

How to do it:
Stand with your back against the wall, lower into a sitting position with knees at 90 degrees, and hold as long as you can.

Try holding a medicine ball for added burn!

10. High Knees

A great way to get your heart pumping in a short space.

How to do it:
Run in on the spot, lifting your knees as high as possible with each step. Pump your arms to stay in rhythm.

It’s an ideal warm-up or cardio finisher.

Finally:

Bodyweight exercises are an incredibly effective way to stay fit, and they can be done just about anywhere, including your living room. No commute, no equipment (unless you want it), and no excuses!

Start where you are, use what you have, and do what you can. Your living room could be your new favourite workout space.