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10 , no-jump, bodyweight exercises that’ll burn calories and build strength


Hold a plank position, either on your hands or forearms, engaging your core and keeping your body in a straight line.


Perform push-ups with your hands shoulder-width apart, keeping your body in a straight line from head to heels.

Mountain Climbers:

From a plank position, alternate bringing your knees towards your chest in a running motion.

Glute Bridge:

Lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling, squeezing your glutes at the top.

Bodyweight Squats:

Stand with your feet shoulder-width apart and squat down as if you're sitting back into a chair, then return to standing.


Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then return to standing and switch legs.


Perform a burpee by squatting down, kicking your legs back into a plank position, returning to a squat, and then standing up without the jump at the end.

Tricep Dips:

Sit on the edge of a chair or bench with your hands gripping the edge, then lower your body towards the floor by bending your elbows, then push back up.

Side Plank:

Hold a plank position on your side, balancing on one forearm and the side of your foot, keeping your body in a straight line.


Lie face down on the floor with your arms extended overhead, then lift your arms, chest, and legs off the floor, engaging your back muscles.