9 Bodyweight Exercises for Beginners to Sculpt a Toned Body

Alternating Reverse Lunge with Knee Drives

Reverse lunges speed up your metabolism and sculpt your quads, glutes, and hamstrings by activating more muscles to stabilize the lunge postures. 

Hand-Release Pushups

Pushups are one of the best bodyweight workouts for toning chest, shoulders, and triceps or building functional strength. 

Box Squat Jumps

Squat jump variants work your quads, glutes, and hamstrings, increasing metabolism and shaping your lower body. 

Bear Holds with Rows

Bodyweight exercises for the lats and upper back can be difficult, but imagination helps. Back muscles like the rhomboids are worked with rows.

Marching Glute Bridges

Marching glute bridges tone the lower body. Holding a bridge stance while lifting and lowering each leg engages the glutes, hamstrings, and core. 

Rotating T Plank

Rotating T planks are universal midsection activators for bodyweight workouts. Rotation engages the transverse abdominis, whereas the standard plank focuses the rectus.

Cross-body Mountain Climbers

A challenging and effective workout, cross-body mountain climbers burn fat. 

Bicycle Crunches

An intense and dynamic ab workout, bicycle crunches trim your stomach. Squeezing your abs while you alternate between obliques and rectus abdominis maximizes benefits. 

Lateral Shuffles

Unlike many exercises, lateral shuffles emphasize lateral mobility, making them unique.