Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
We can’t always get to the gym when we want to, whether it’s scheduling, price, or something else that life throws your way. Luckily, you don’t need a gym for a great work out. You only need a little bit of floor space. Today, we’re covering some of the many exercises you can perform on the ground; no equipment needed (although a mat might make these a little more comfortable). As a bonus, we’re including a couple of workouts you can do for a full body workout in about 30 minutes.
Upper Body and Core Floor Exercises
1. Push-Ups
When you think of push-ups, you may think of the standard hands-under-shoulders gym class push-up, but there’s more variety to them than that for targeting certain muscles.
The standard push up hits the chest, triceps, and shoulders.
2. Diamond Push-Up
Bringing your hands together puts more emphasis on the triceps.
3. Wide Push-Up
Bringing your hands out wider than your shoulders has a higher chest muscle recruitment.
4. Pike Push-Up
Bending at the waist changes the angles dramatically, putting the stress on your shoulders.
5. Dive Bomber Push-Up
A dynamic push-up that hits the chest, triceps, and shoulders. You’ll be surprised how much more difficult this is than a regular push-up.
6. Spiderman Push-Up
The inclusion of bringing your knee up to your elbow is a great way to get more core activation.
7. Superman
Hits the lower back, shoulders, and glutes.
8. Plank
The must-do exercise to hit your entire core and posterior chain.
9. Russian Twists
Targets your obliques. Start with feet on the floor and when you’re able, perform them holding your feet off the ground.
Note: The above is demonstrated with a cable machine, but this can be done from the floor the standard way, with or without weight.
10. Leg Raises
These target the lower abs. Try performing them with your hands by your sides, but if needed you can put your hands under your lower back for some support.
11. Dead Bug
As unappealing as the name is, these hit your core like few other exercises, leading to greater stability and strength.
12. Hollow Body Hold
This move does incorporate some lower body muscles, but it still will give you a heckuva core workout.
Lower Body and Cardio Exercises
13. Glute Bridges
This well-known exercise is great for hitting your hamstrings and building that booty.
14. Clamshells
You may remember seeing this move in some late 80’s/early 90’s exercise videos. They do a great job of hitting your glutes and hip abductors.
15. Fire Hydrants
Think of these as clamshells, but on all fours, so your core is going to get some work here too.
16. Squats
Ok, so technically you’re not down on the floor for these, but to hit those quads without a resistance band, you’re going to need to go vertical.
17. Mountain Climbers
Remember these from gym class? Yeah, they’re a lot tougher when you’re older.
18. Burpees
Probably the most feared cardio floor exercise, these will have you gassed by the end of your workout.
Full Floor Workout Plans
Here’s a sample full-body workout using floor exercises. Adjust sets and reps based on your fitness level.
Workout 1
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Push-Ups | 3 x 12-15 | 30 seconds |
| Plank | 3 x 30-60 seconds | 30 seconds |
| Glute Bridges | 4 x 15-20 | 30 seconds |
| Russian Twists | 3 x 20 (10 each side) | 30 seconds |
| Superman | 3 x 15-20 | 30 seconds |
| Clamshells | 3 x 15-20 per side | 30 seconds |
| Mountain Climbers | 3 x 30-60 seconds | 30 seconds |
Workout 2
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Diamond Push-Ups | 3 x 8-12 | 30 seconds |
| Leg Raises | 3 x 15-20 | 30 seconds |
| Squats | 3 x 15-20 | 30 seconds |
| Dive Bomber Push-Ups | 3 x 8-12 | 30 seconds |
| Hollow Body Hold | 3 x 30-60 seconds | 30 seconds |
| Burpees | 3 x 12-15 | 30-60 seconds |
Workout 3 - Upper Body Focused
| Exercise | Sets & Reps/Duration | Rest Interval |
|---|---|---|
| Wide Push-Ups | 3 x 8-12 | 30 seconds |
| Fire Hydrants | 3 x 15-20 each side | 30 seconds |
| Spiderman Push-Ups | 3 x 8-12 | 30 seconds |
| Dead Bug | 3 x 12-15 each side | 30 seconds |
| Pike Push-Ups | 3 x 8-12 | 30 seconds |
| Burpees | 3 x 12-15 | 30-60 seconds |
Wrap Up
You don’t need a costly gym membership or even anything besides a little bit of floor space to get a great workout in. Floor exercises are usually considered an afterthought by most people, but centering your workouts around them can produce some surprising results. While the workouts above might not look like much at first glance, give them a shot and then get back to me on whether or not you broke a sweat.
Tyler DiGiovanni
Author