“It's understandable to think that a bodyweight workout might not be challenging enough for you, especially if you're used to lifting weights—but you might be surprised,” says Adam Rosante, CPT, CSCS, strength and nutrition coach and creator of Gym Class with Adam, a free online gym class for kids K-6. “From adjusting reps and sets, to tweaking the tempo of the moves, to creating timed challenges and changing the angle of your body, there are plenty of ways to ramp up the difficulty of bodyweight exercises—or dial it back if you're just starting.”

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Whenever you’re trying a new workout, you want to first focus on nailing your form on each move, says Rosante. Performing bodyweight exercises allows you to tune into body alignment and what you should be feeling—so really pay attention to the muscle groups you're working as you go. Once you master each exercise, it's time to take them to the next level.

To get you started on a no-weight workout at home, Rosante breaks down the form on 12 of the best bodyweight exercises, plus how to regress and progress them, and the ideal way to turn them into a sweaty exercise session.

How to do it: Start standing, feet shoulder-width apart. Lower your hips down and back, like you’re sitting in a chair. Go as low as you can without losing the natural curve of your lower back. Drive through the feet to return to standing. Repeat.

Form tip: Think about pressing the floor away from you as you stand up, keeping your weight in your heels. Make sure your chest stays tall and your core stays tight. You should feel your entire lower body and abs working.

Turn it down: If you’re new to squats, try standing in front of your couch or a chair. Tap the chair with your butt at the bottom, then stand back up.

Turn it up: To make the move more challenging, increase the tempo. Make sure you maintain strong form as you go fast and still drop it low—don't cut the move short.

How to do it: Start in a plank position, shoulders over wrists, creating a straight line from shoulders to heels, core engaged. Bend elbows back 45 degrees and slowly lower toward the ground. Then, press yourself back up, maintaining strong plank form. Repeat.

Form tip: Make sure your elbows hit that 45-degree angle, and avoid sending them out to the sides like a goal post—that’s rough on the shoulders, says Rosante.

Turn it down: Perform the same movement, but with hands on a couch, chair, or the edge of a table to elevate your upper body.

Turn it up: Perform a regular push-up, but keep the lowering phase super slow. Aim to count to five or six before you touch the floor.

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