Bodyweight exercises
19 exercises from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
45-degree hyperextension
Hamstrings, Glutes
Alternating arm and leg plank
Full body
Alternating toe taps
Abs
Bicycle crunch
Abs
Body saw plank
Full body
Bodyweight reverse lunge
Quadriceps, Glutes
Bodyweight squat
Quadriceps, Glutes
Bulgarian split squat
Quadriceps, Glutes
Captain's chair leg raise
Abs
Chest dip
Chest, Triceps
Close-grip push-up
Chest, Triceps
Crunches
Abs
Decline bench crunch
Abs
Decline bench oblique crunch
Abs
Mountain climbers
Full body
Push-ups
Chest
Raised leg crunches
Abs
Reverse crunches
Abs
Plank with alternating arm raise
Abs
How to train with your bodyweight
A mat is enough for a home workout: your bodyweight loads the legs, chest, core and back. These exercises are great for starting out and for days without time for the gym.
To keep progressing, make the movements harder: lower more slowly, add a pause at the bottom, move to single-leg or single-arm variations.
Frequently asked questions
Can I lose weight with bodyweight workouts at home?
Yes, training helps burn calories and keep muscle, while the weight comes off through a calorie deficit.
How often should I work out at home?
Three or four full body sessions of 20-40 minutes a week are enough for visible results.
Technique videos and a set log in the app
Point your iPhone camera to download