11 Best Bodyweight Workouts to Build Muscle While Working

Maintaining fitness during the workday doesn’t require a trip to the gym or access to free weight exercises. With the right exercise routine, you can build muscle mass using your own weight—even between meetings. 

These workouts can be done in a small office space or at home, using minimal equipment like a yoga mat. Let’s dive into routines that work your entire body, promote the growth of muscles, and require nothing more than your own weight and willpower. 

---

Bodyweight Exercises for Upper Body Strength

Focusing on your upper body muscles during work breaks? Here are some effective exercises to include in your routine: 

1. Basic Push Ups

• Starting position: Hands slightly wider than shoulder width, arms extended, feet together in a plank position.
• Maintain a straight line from head to heels.
• Slowly lower until elbows are at a 90-degree angle, then return back to top position. This is a single rep.
  

This classic bodyweight exercise targets your chest, triceps, shoulders, and core muscles.

2. Triceps Dips (Chair or Desk Edge)

• Sit on a stable surface and place your hands at your sides, fingers forward.
• Slide your hips forward, feet hip width apart, and lower yourself using your triceps.
• Get back up to the upright position. 

3. Shoulder Taps

• From push-up starting position, tap your left shoulder with your right hand.

Alternate sides between each rep.

---

Best Bodyweight Exercises for the Lower Body

Building muscle in your legs and glutes can be done without free weights. Here are some exercise routines to try: 

1. Bodyweight Squats

• Start standing, feet shoulder width apart, arms in neutral position.
• Lower your hips until thighs are parallel to the floor, then return to standing. That counts as one rep.
• Keep your shoulder blades pulled back and core tight. 

2. Squat Jumps

• Begin in a stable position, perform a deep squat until your glutes are near the floor, then jump explosively.
• Land softly, avoiding strain on your knees, and go right into the next rep.

This exercise works the glutes, quads, hamstrings, and calves, and raises your heart rate.

3. Reverse Lunges

• Step forward with your right leg, then lower until your back knee hovers just above the floor.
• Go back to the starting stance. 
• Alternate legs for each rep to ensure balanced development.

4. Wall Sit

• Lean against a wall, feet forward and hip width apart, knees at 90 degrees.
• Your hamstrings should be parallel to the floor, and your arms should be on your shoulders. 
• Hold the position for 30–60 seconds. 

---

Core-Focused Bodyweight Exercises

Your core muscles are central to almost every movement. These workouts target your abs and obliques:  

1. High Plank Hold

• Begin on the floor on a high plank position with your hands directly below your shoulders and feet shoulder width apart.
• Keep your body in a straight line and tighten your core, glutes, and quads.

2. Mountain Climbers

• From a push up position, drive your knees alternately toward your chest.
• Keep your elbows straight, your hips low, just above the floor, and move quickly.

---

Best Full-Body Workouts for Muscle Growth

Sometimes, all it takes is a few movements to target the muscles in your entire body.

1. Burpees

• Stand tall, then drop into a basic pushup position. 
• Perform one push-up, jump to feet, and leap upward.

2. Jumping Jacks

• Stand with your feet hip-width apart and your hands at your sides.
• Jump while spreading your feet apart (or wider) and simultaneously raising your hands overhead. 
• Reverse the motion by jumping again and returning to the starting position. 
• Keep a steady rhythm and repeat for 30–60 seconds, depending on your fitness level.

---

Can You Build Muscle Mass With Bodyweight Exercises?

Yes. Bodyweight exercises use resistance and compound movements to stimulate muscle growth, especially when done with proper form, tempo, and more resistance through variations. 

Focus on:

• Higher reps or slow negatives
• Progressive overload through difficulty increases (e.g., single-leg squats)
• Minimizing rest time to increase fatigue

---

Can I Get Ripped With Bodyweight Exercises?

Absolutely. With consistency, proper nutrition, and progressive routines, you can lose fat and grow muscles using only bodyweight. Combining upper and lower body and core exercises will define your physique even without free weights.

---

Can I Build Muscle Without Weights?

Yes. You don’t need to lift dumbbells to build muscle. Movements like squats, lunges, and planks effectively recruit multiple muscle groups. You can add resistance through:

• Slower reps
• Plyometric exercises
• Changing starting position or range of motion

---

Final Thoughts

The workouts don’t require fancy equipment—just your commitment. By mixing bodyweight exercises for the upper and lower body, and core, you can sculpt muscle, improve endurance, and stay active throughout the workday.

---

Frequently Asked Questions

---