10 Methods to Make Body Weight Exercises Harder


20 Hardest Body Weight Exercises

Video taken from the channel: Maxwell Smith


Hardest Home Workout Anyone Can Do

Video taken from the channel: CHRIS HERIA


Is Bodyweight Training Easy? How To Make It Harder!

Video taken from the channel: Tom Merrick


How To Make Any Bodyweight Exercise Harder

Video taken from the channel: Tone and Tighten


How To Make Bodyweight Exercises Harder �� (5 BEST METHODS!)

Video taken from the channel: JG Calisthenics


How to Make Bodyweight Exercises Harder | Progressive Overload with Calisthenics

Video taken from the channel: Austin Dunham


Make Bodyweight Exercises Harder | Do THIS! (NO WEIGHTS!)

Video taken from the channel: Bine Beast

10 Ways to Make Bodyweight Exercises Harder. USE ISOMETRICS. Isometric exercises involve holding a static position for a set period of time.

Most often, we think of planks and wall sits as INCREASE THE RANGE OF MOTION. CHANGE THE ANGLE. USE COMPOUND SETS. TRY 1.5 REPS. Top 10 Ways to make Bodyweight Exercises Harder #1 Change Leverages.

By simply adjusting the angle of your body, you can make an exercise easier or more difficult. A #2 Increase Range of Motion. Another simple way to make bodyweight exercises more.

While boosting your rep count is a good way to make exercises feel harder, you do need to be careful about those high-rep challenges flooding. MAKE IT EXPLOSIVE Boost the intensity of standard bodyweight exercises like squats, lunges and pushups by turning them into plyometric or explosive exercises. To do this, simply speed up the move and focus on pushing through your feet or hands to jump, hop or explode upward so your feet or hands leave the ground.

Here are a few ideas for changing up your go-to bodyweight exercises so that you can work your muscles in slightly different, more challenging ways.. 1. Make It Harder: Hold the extended position for longer time increments, or do all reps on one side before switching. Make It Easier: Hold the start position for time (10 to 30 seconds), or eliminate the arms and only extend the legs one at a time.

Read how these bodyweight leg exercises can be performed by both beginners and experts, and how often the same exercise can be tweaked so that it is suitable for varying levels of difficulty. If you want to take it down a notch read our article on Effective Bodyweight Leg Exercises That Get Results. 10 of the Hardest Bodyweight Leg Exercises 1. 20 x Bodyweight Squats. Why: Squats are an integral part to any equipment-free workout.

Being a compound exercise, multiple muscle groups work in tandem to execute the movement, resulting in. The 10 Best Bodyweight Exercises 1. Pushups. Pushups are one of the first exercises people learn to perform for building muscle mass.

This exercise helps with building size, strength, and definition in your chest. You can perform different variations like diamond, close-grip, wide-grip pushups to target your chest from different angles. 2. Pull-Ups. Hanging leg lifts are a great body weight exercise for developing a six pack. Grab a pull up or chin up bar (or essentially anything you can hang from – could even be a tree branch).

With your legs straight, lift them up until they are parallel with the floor. To make the exercise harder try to lift your legs up higher.

List of related literature:

For example, doing four sets of Bulgarian split squats or self—assisted one—arm push—ups destroys me.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

To achieve a whole-body workout in each session, perform eight–ten exercises in each workout that will train the major muscle groups across the whole body, by including three–four upper body exercises, three–four lower body exercises, and at least two core body exercises from the options presented.

“CSIRO Protein Plus” by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
from CSIRO Protein Plus
by Jane Bowen, Grant Brinkworth, Genevieve James-Martin
Pan Macmillan Australia, 2019

To do this with your own body weight, select three to five exercises (such as the routines here that will hit all your major muscle groups and do three to five sets of 10 to 12 reps, moving as quickly as you can while still maintaining good form.

“The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!” by Gerard E. Mullin
from The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!
by Gerard E. Mullin
Potter/Ten Speed/Harmony/Rodale, 2015

(2) Start with low resistance, and gradually add repetitions, intensity (resistance), and sets.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Next, resistance should be added to further increase muscular strength, and the duration of the exercises should be increased to enhance muscular endurance.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

Because of the skills required to perform these exercises, guidance should be obtained from a certified Olympic weightlifting coach or a certified strength and conditioning specialist.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

I suggest making any extra exercises bodyweight variations.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Examples of this exercise type include push-ups, squats, and chin-ups.

“Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity” by Ivor Cummins, Jeffry Gerber
from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity
by Ivor Cummins, Jeffry Gerber
Victory Belt Publishing, 2018

Try to incorporate speed velocity (faster reps within a shorter range of motion, step 3) together with strength velocity (stronger and slower reps within a larger range of motion, step 4).

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

List repetitions, sets, and resistance for developing muscular definition and strength.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

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  • I would try workouts on the internet. Try Unflexal. This website seems like you would have luck getting some potential. Good luck on your bodybuilding.

  • I’m trying to get various opinions. I’m 18 and 5’7 and 107 pounds. I’ve been skinny and small my whole life and I have been off and on workouts but they never stick. This time i’m focusing on what i’m eating and when along with workouts. I know I should be consuming around 100-110 grans of protein a day given my weight. But because i’m wanting to put on a little extra weight and still get lean muscle overall, how much carbs should I be shooting for on a daily basis? If I even need too be shooting high, I have a little stomach fat i’m trying to burn off but literally every other place on my body is twig. All reply’s are welcome! Thanks!

  • Very nice.  Some of these are (at least for me) a lot harder than others, e.g. I find dips on rings and windshield wipers and dragon flags (you called these scorpion flags) pretty easy.  But others I can’t do like one armed toes to bar.  I find one arm hanging L hold very hard.  Love the jumping monkey bars.  Good work and fun stuff.

    I think the description is misleading, obviously.  Should’ve been titled “Just some exercises that I have seen on Youtube that I thought I’d give a go” as in the description.  Perhaps some hard exercises.

  • I’m able to do a crackin’ workout at the park (while following safety precautions) with a low anchor point for my ankles to perform a Nordic Curl, parallel bars for Drips, and a bar to do Pull-ups. The rest of the routine is equipment-less. Bands and a set of rings would help me a lot, but they’re hard to come by at the moment and I’m struggling financially. I have to be careful with my expenses, especially if the gyms reopen in a couple of months time. I started out basically unable to do a clean Shrimp Squat. Now I can do perform them confidently. Sometimes I need a balancing aid, but I’m getting there. I use a backpack with bottles of water for dips and rows to add resistance as I can’t find a way to increase the difficultly in those exercises without rings, and I’m not able to perform a Tucked Lever Row. I’m really enjoying these workouts. It’d be a different experience if we were in winter time though. Training outside in the cold, wet, and rain would be soul-destroying.

  • Hello Tom, I can’t do pistol squats at all but I find shrimp squat fairly easy, although they seem to target more my gluteus medius. Do you think it’s a mobility issue or/and a lack of strength in quads?

  • Hi dude, MR.Krasoal here. I wanna to ask u a thing. I am doing pushups for 7 weeks and I am doing up to 44. I still feel better and better. I am doing to piramide to times a day, It looks like that: 20, 19, 18, 17, 16, 15, 15, 14, 13, 12, 11, 10, 10. I feel that it is quite easy…. Should I do more or start to do it harder for exampel with the clap? Please Mr, tell me if u can…. Cuz I am really a beginner. krasola.

  • Ay Austin, I’ve been meaning to ask u this for a while. U do any jaw exercises or is it natural? And also, is there anyway I can contact you, email or something, got a more personal q

  • Nice topic. Its important that one should know how to progress with a certain exercise in order to break plateaus and continue to stay motivated. I personally like to add explosive moves to make the exercise harder such as in pistol squats. First, I will try to do it on a chair then I hope I will be able to do it with full form. Unilateral training is also great way to progress as I have done it with pushups and with time it allowed me to do a single arm push ups. Keep up the great contents man!

  • Great video my friend, I would love to more good videos like this one.
    I’m here to show you my support and help you grow. Would you like to become youtube friends?
    Anyway, have a great and blessed day.������

  • At first i thought of getting ma ass man on the gym and hit weights there but after i saw ur vids.. I think i wanna master calesthenics first

  • Hey, just some idea about tempo. I would prefer ranking tempo marks according to specific exercise for squat 3101 makes perfect sense but for pull up it’s maybe a little bit counter-intuitive to write down 3101 because u will do it in opposite manner 1031 (up, pause at top, down, pause at bottom):) and also X refers to as fast as possible, while 0 its fast but not supersonic:D

    And one scientific question, will tempo impact growth of muscles or strength? Or will it make exercise only subjectively harder, but in reality won’t leads to superior gainz?

    Keep it up great content!:)

  • Could you explain why the the one arm push-up is not such a good exercise? I mean… it should be twice as hard as a normal one, but, indeed, I tried to implement it before my rings workout and… they didn’t seem to be doing anything — just thought I was doing them wrong:))

  • Bro i have watched your video in thenx
    Best way to lose belly fat
    Will it be a problem if i skip the “hanging knee raises” because i dont have anything to hang.
    Also will it help me to build muscle and abs?
    I am 14 years old

  • Well thats all good….how about your heart from maximum heartbeat to normal beat? how long does it take fully rest your heart? over workout means early death. make sure give the heart time to rest and heal….

  • In my opinion, if youre limited to only body weight for the legs, why not focus on more athleticism than just doing pistols or lunges. Go out and run, sprint and jump.

  • This was useful, thanks.

    I’ve been doing your quarantine workout. Didn’t have useful furniture for bodyweight rows. I tied a knot at the end of an old bedsheet, put the knotted end over the top of a door and shut the door. I then grab the bedsheet at around hip height and lean back. This way I can do bodyweight rows now!

    It’s more complicated to explain than to do.
    Thanks again.

  • Hi Austin great info!! Sorry my english y speak spanish here.. I want to ask you to make a vid talking about a PROGRESSIVE PLAN from 0(cero) for begginers like 1st week this ex this reps, 2nd week this ex this reps.. I think it could be great. ����

  • help when I do the handstand my legs go slightly to the right and I don’t know how to correct that, I hold it for 20 seconds but my legs go sideways

  • Too many people are obsessed with cardio. My gym at work closed. My lifts were going up each week like squats, deadlifts, bench press, weighted dips, pull ups, Incline bench press, shoulder press etc. During this quarantine I was going park doing pull ups. I think if you don’t have the heavyweight you need to do exercises that will help you keep your strength. Deep handstand push ups will carry over to your overhead press. Deep push ups will work the chest. I have been doing step ups, and pistol squats for my leg training. Can use dumbells for hammer curls, and one arm shoulder press, one arm rows. People need to train for their goals.

  • Lol You forgot

    planche push-ups
    front lever rows
    back lever rows
    iron cross pulls
    muscle ups
    reverse muscle -ups
    one arm-chin-ups

    do you even body weight?

  • What about prisoners and other people that get pretty jacked doing just very high volume basic bodyweight exercises? There’s also Adorian Moldovan from the channel Old School Calisthenics, who advocates for extremely high volume bodyweight basics.

  • Tom’s video always give me a chilled and motivated vibe when watching. Tom is just doing an awesome job!��
    By the way if you are a really motivated calisthenics athlete and you want to learn even more and get another perspective of training, then we would highly appreciate it if you have a look on our channel!☺ If you like what you see it would be an honor to us if you accompany us on our youtube journey��

  • I would just advise to read Overcoming gravity ahah! Everybody would understand how body weight training can be hard and intense!
    Thanks for this cool video Tom!
    Also, I would like to have a new review of our training! It was really cool ��
    Have a nice week guys
    Thanks again Tom for your videos

  • A soccer/football YouTuber made workouts for his viewers emphasized high reps and said bodyweight during quarantine was only for maintenance bc it wasn’t enough to keep his strength level
    Even though all he does are easy bodyweight progressions

  • OMG gurl I just had some multi v and like wow I had to deep breath with some banana nd bread and now I’ll have my cup of tea and Snickers and probiotic yogurt Like wow I love you Iggy!!!!!!. I love you babys

  • 4:21 �� best bodyweight warrior moment ever look. Great video!!

    I’m not sure i understand the diagram at 2:53. Could you explain how to read and use it. It looks useful:)!

  • am stuck on tick planche and can’t do the advanced tuck planche either I can hold a tuck planche on flat ground for about twenty seconds but can’t seem to advance what advice do you have for

  • Hello Tom
    Please make a video on strengthening and stretching for people with spondylolithesis and herniated disks ( i have both the conditions)

  • Bring back the beard gang??
    Also you kind of look like mr beast with the beard.
    Also following Your flexibility routines and has helped me a lot.
    Thank you so much.

  • thank you so much
    Chris I have a simple problem can you help me

    My right hand muscle is significantly larger than my left one. What should I do?

  • That’s why I don’t use insta. Most of the things there are fast food tier. From recipies to exercise they are just there to look good.

  • Chris, could you do a movie about your weekly training schedule and carb cycling? Like on what days do you train which groups and eat how many calories etc?

  • I started cross fit in 7th grade (Last year) when I think back to the first week I have gotten so much better. Now at 14 I can deadlift 185lbs

  • hey tom i have trouble targetting my teres major,i know wide grip pull ups or wide grip rows can help but my rings are suspended very close to each other

  • Tom always makes us feel great��!
    Btw i am that person on insta asking about elbow injury glad u always reply �� KEEP GRINDIN BRO ��

  • The box wall jumps can be dangerous. I was doing a similar exercise once, as I stood up, lost my balance backwards, fell and broke my wrist.

  • If you have been trying to burn calories quickly, you should look up on google Cosmos Fat Loss. They can help you get the body you deserve.

  • Love your videos and your transformation has been amazing! Have you just used body weight exercises to build your muscle? Also, what is your diet like? Thanks for the videos Nick

  • Most personal trainers making videos are unbearable to listen to, and have huge egos. Very humble guy, knowledgable and interesting.

  • use resistance band set its fcking best thing ever for home workout. i gain some pretty big muscle at this period and i will use it after this, get one for urself at trainhome.shop i get it there and its awesome

  • This guy is a beast but like watching a ton of videos of videos of him and getting confused what tf to do first. There are just so many and every video is like go to this and learn that and when I went there, there it’s again some new thing and again new video. Nice funnels but at least let know how to start up with couple workoutttssssss broooo

  • Why the dislikes? i really cant undestand those people.Yes he does show advanced workouts right off the bat but he shows you how to get to those and that is why it says “Hardest” in the title.

  • Dear Tom I love your videos!Could u do a reverse version of this? For me working with my body weight is extremely hard and I struggle a lot disciplining myself. I lift weights but that makes me more defined than actually being able to hold my body weight

  • Chris, can you be more specific with the progressions? I would like to develop my strength, but i want to know how start and how many reps i have to do to make a progress or how much time per rep in case of pyke hold

  • awesome video and awesome exercises!  For all the critics of this,  why don’t you do all of these exercises back to back while videoing it and then let him comment on your video!  JUST SAYING!  

  • I have a big big question Chris, I’m 16 and i’m trying to build a good body. I have not a lot of fat and i’m rather lightweight. How much i eat or drink, it’ll stay the same. Will this slow my progress?
    Another question: Is it better to stick to the same program and exercises for a couple of week OR is it better to do different exercises every single time you train a muscle group. An example: for 4 weeks 2 times a week 120 pushups: 4 sets of elevated, normal and diamond. OR do every week every training another type of exercises for the same muscle group?


  • How many reps should i do with one excercise? Or how many seconds should i do one excercise? Thanks for answering �� keep up the good work ����

  • Adding weight and changing leverage is only 2/9 ways to progress

    Red Delta Project table of progressive elements playlist

    The Table of Progressive Calisthenics Elements

    Bodyweight Workouts & Exercises(Athlean X playlist )

    Weighted vs Progressive Calisthenics Which is Better for You?

  • Chris can you make a video on how to deal psychologically with hunger? I’m fasting like you for 15 hours counting the calories the protein etc but with only 2 meals per day I’d eat like 4 pizzas at any moment of the day no jokes ����

  • I had a 2 year background of weightlifting, before I transitioned to calisthenics. I can honestly say it has completely revitalised my passion for training.

    I was getting very bored of the same movement patterns: squat, bench, deadlift, cable work blah blah blah… It got to the point where I was just yawning and unmotivated as soon as I stepped in the gym.

    The ability to control your own body weight effortlessly is very appealing to me and when you begin to learn the skills required to do so, it is incredibly gratifying.

    Progressive overload is very easy to achieve with upper body exercises through the use of additional weight and more difficult progressions. However, I believe it is very difficult to do this with the lower body. The lower body can handle very high intensities (i.e. barbell squats). Using BW only, it is very difficult to mimick this intensity safely. i.e. take the pistol squat. You can have the best form but the movement places very high load on the knees and can provoke knee injuries quite easily.
    I believe injury prevention is the foundation to building the strength. The last thing you want to do is take a few months off because of an injury.

    Imo, it is best to incorporate calisthenics with weightlifts such as squats and deadlifts to work the legs.

    Big respect, Tom!

  • This is exactly what I was looking out for. Negatives or isolated reps have a tremendous effect on our muscles in terms on strength and conditioning.

  • Bine, make a video with exercises for One Arm Pull up please… At what level of strenght you can start training for the oaps? Weighted pull ups is a must for the oap?

  • Quick Question
    Ever had wrist pain, and tips to avoid it? I did a handstand progression and wrists just got too painful so I gave up.

  • @Chris Heria… Breathing exercises or tips during these workouts? Taking it back to when you began as to how you progressed, if possible. Thank you for your tremendous work! Much love!

  • I love how this is just a warmup for Gymnasts and like Everest for me………. such freaky humans.

    Very inspiring video, thumbs up!

  • I saw a bodybuilder fitness guy upload a video a couple weeks ago with a bodyweight at home workout. The pike pushups were killing him and honestly he had pretty bad form. And absolutely no shade to him, I can’t do a single pike push up! But it just goes to show that everyone at home that you can definitely challenge yourself with just calisthenics.

    And you can improvise with weights like backpacks or a sack of rice. Luckily, I’ve got some cinderblocks in my backyard.

  • hey chris. i’m trying to progress my way to a planche. i can do 15 pseudo pushups in a row perfect form and hold a plank for upwards of a minute and a half. i just cant seem to get it can u please help me out on what i may need to do

  • all of chris’ content is so motivating…i was thinking about stopping calisthenics but i came across his channel and here am i very confident by who i am now

  • I was always taught by a trainer to include it all in a program: weights, bands, bodyweight, flexibility and cardio. I like your style and education.

  • People take the technicalities of this stuff way to seriously. Impressive stuff dude!

    How do you find the pressure on your neck and upper back when doing the scorpion? I’ve been working on something similar on a decline bench, still at the bent leg stage but as i straighten my legs the pressure just gets to much on my spine to do more than a couple reps

  • One Hand Lever (Hannibal is King does it)
    Triple-Clap pushups
    Aztec pushups
    360 pullups/pushups/muscleups
    Planche (both front and rear)
    Two finger pushups
    handstand pushups
    one hand pullups
    one hand muscleups
    human flag -> one finger human flag

    most of these harder than any of which you did in this video. Still pretty sick, better than me for now haha:P

  • if you people will need to get ripped quicker without spending a single extra minute in the gym, then you really want to check out this online video SIXPP.COM

    There’s something about outward appearances that has always been important to me. I always thought I was so ugly. I mean, I really did. I remember being in L.A

  • Awesome! Have you ever used the diet plan taught in Sweet Weight Shredder? Just search for it on Google. I read about a lot of people like us who’ve lost fat by using it. Take a look for yourself.

  • Subscribed, this is what I one day hope to achieve with my training. Have a great body that is able to do something:) Unlike my old heavy suit (324+ lbs) today I have a more comfortable birthday suit at 192 lbs

  • Tom I am usually a gym person, love my weight lifting. I thought this lock down would really mess with my gains because I do not have equipment at home. I found your videos and absolutely love the body weight exercises. I have been working on my handstands consistently. Even when the q-tine is over I plan to incorporate body weight movement into my training routine. Thank you so much for showing me a very effective way to keep progressing.

  • Watching this as I train my foundation. Today is my 100 pushup day. I like to mix in 40 burpee too. I just had to scream to push my 60th perfect technique pushup. Might be a few more sessions before I hit 100. Love it.

    I can only do sets of 10:0
    Had to drop to knee pushups for the last 40. I am devastated

  • Really important topic, I think. The biggest misconception about calisthenics is that you have to do huge amounts of reps of easy movements to make it effective.

  • Thanks for the kind comments guys. Glad I’ve inspired and motivated some of you to achieve more, set yourself a new goal or just try these yourself. I’m working on another video consisting of the exercises from the negative comments. Subscribe or check back soon. Twitter @MaxdOutSmith, Facebook /MaxwellModel:-)

  • Great work Maxwell. Keep giving us good stuff to aim for. Don’t worry about the armchair critics who haven’t got anything better to show. You know they are too lazy to get out of their chairs, hence the need to relieve themselves through typed diarrhea.

  • Guys it says “20 of MY hardest” not The hardest exercises ever. Send me a link to your videos….? P.s. I find some of these exercises harder than muscle ups. Not to mention I dont have the height to do them here! Thanks for the comments though:-)

  • Hahaha too easy? Well… Definitely not if you started over weight like me. jesus Christ. It’s been the most humbling experience ever. I had to pretty much invent even easier progressions than what the calisthenics folks of YouTube called as “lvl 1” just to avoid injury and actually make sure I was hitting the right muscles. I’m also 6ft 11 so yeah…. leverage issue lol. Pike push up? I’ve had to progress into that. Not to talk of a damn handstand push up hahaha. Been doing straight up body weight basic basics for about 9 months and have lost almost 50 kg, (started at 168… Remember I’m practically 7ft). So I’m in noooo rush to make shit harder. Slow and steady with trying to master the basic basic fundamentals has worked so well for me.

  • Very good selection of exercise, I think all this are my transicion for hardest. Cool. Sorry for my level of english I´m learning:-)