No equipment? No problem. Your body and a good playlist are all you need.
Bodyweight workouts are incredibly effective for building strength, improving endurance, and boosting overall fitness. But when you sync your movements to music — whether it’s pop, hip-hop, EDM, or reggaeton — you unlock a whole new level of motivation and fun.
Ready to sweat to the beat? Let’s break down the top 5 bodyweight exercises that fit perfectly with your favorite tracks.
1. Squat to the Beat
Why it works: Squats are the king of lower body moves. Add rhythm, and you’ve got a booty-burning party.
How to do it:
- Drop into a squat on the downbeat.
- Rise up on the upbeat.
- Try pulses at double-time (hello burn 🔥).
Best BPM: 100–120 BPM
Perfect track: “About Damn Time” – Lizzo
2. Push-Up Rhythms
Why it works: Upper body meets rhythm — great for arms, chest, and core.
How to do it:
- Lower for 2 counts, push up for 2.
- Try a 4-count combo: down-down-up-up.
- Sync your breath with the beat for endurance.
Best BPM: 90–100 BPM
Perfect track: “Lose Yourself” – Eminem
3. Plank Jacks with Tempo
Why it works: Full-body burn and core engagement, with a cardio twist.
How to do it:
- Start in a plank position.
- Jump feet in and out to the beat.
- Keep your core tight and hips level.
Best BPM: 120–135 BPM
Perfect track: “Don’t Start Now” – Dua Lipa
4. Mountain Climbers to the Music
Why it works: High-intensity cardio + core = sweat city.
How to do it:
- In plank, drive knees to chest alternating sides.
- Match the pace to each beat (or go double-time for intervals).
Best BPM: 130–150 BPM
Perfect track: “Levitating” – Dua Lipa feat. DaBaby
5. Jump Squats on the Chorus
Why it works: Explosive power and heart-pounding intensity.
How to do it:
- Regular squat, then jump up with power.
- Land soft, reset, and repeat.
- Perfect for a chorus or beat drop.
Best BPM: 110–130 BPM
Perfect track: “Can’t Hold Us” – Macklemore & Ryan Lewis