4 Basic Bodyweight Exercises – Form Tips for Best Results

Woman doing Push-ups

Want to start working out on your own? Bodyweight training can make you stronger and fitter if you do it right.

No matter what your goal is, almost all training plans include these exercises – yet so many people do them wrong!

Squats, push-ups, sit-ups, and burpees are essential bodyweight exercises. Here’s why you should take the time to master them:

  • Better form = more targeted muscle activation = better results and lower risk of injury
  • Exercise puts your muscles and joints under stress. That’s why it’s important to make sure your form is on point.
  • Once you master the basic form, you can add many variations: have you tried any of these 6 squat and 7 burpee variations yet?

Can I make a workout out of these 4 basic exercises?

Definitely! These 4 exercises are great for a quick total body workout. Do each exercise for 10-12 reps, repeat 3-5 sets.

The following graphic shows you how to do the squat, push-up, sit-up, and burpee with good form. Check it out:

4 Basic Bodyweight Exercises - Form Tips for Best Results

Want more quick bodyweight workouts?

A Workout Creator is available in the adidas Training app. Just select which body part you want to focus on and how much time you have and you’re ready to go!


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team