10 Full-Body Bodyweight Exercises That Build Strength & Endurance.
Burpees are a high-intensity full-body exercise that works your legs, chest, arms, and core. From a standing position, drop into a squat, kick your legs back into a plank, do a push-up, and jump back up. It's a killer move for both strength and endurance.
A dynamic version of the classic squat, jump squats engage your legs, glutes, and core while adding a plyometric element to boost endurance. Jump explosively at the top of your squat, landing softly to protect your joints.
The push-up is a classic move that targets the chest, shoulders, triceps, and core. You can modify it by doing knee push-ups or increase the challenge with decline push-ups, which work your upper chest and shoulders.
This cardio move works your core, arms, and legs while improving agility and endurance. In a plank position, alternate driving your knees toward your chest as fast as you can for a heart-pumping, full-body workout.
Start in a forearm plank position and press up into a push-up position one hand at a time, then lower back down. This move builds strength in the arms, shoulders, and core while enhancing endurance.
Lunges target your quads, hamstrings, and glutes. Step forward with one leg, lower your body until both knees form 90-degree angles, and then return to standing. Alternate legs to keep the burn going.
A plyometric exercise that targets the legs and core, tuck jumps involve jumping straight up, bringing your knees toward your chest, and landing softly. This move boosts leg strength and cardiovascular endurance.
Stand with your feet shoulder-width apart, squat down, and then explode forward into a long jump. Broad jumps engage your legs, glutes, and core while improving explosive strength and endurance.