10 Bodyweight Exercises—No Gym or Equipment Necessary!


10 Bodyweight Exercises—No Gym or Equipment Necessary!

Apr 30, 2015 //

Two of the most common excuses for why people don’t work out are that they "don’t have time to go to the gym" or they "don’t have exercise equipment." But you can actually do a total body workout anytime, anywhere with no equipment at all! The key is focusing on bodyweight exercises. You’ll be surprised by how your own weight can create enough resistance to give you a challenging workout. Try these bodyweight moves for a killer workout that’s convenient, boosts your metabolism, fries fat and builds muscle!

Do all 10 movements with little rest in between and complete 20 repetitions or 30 to 60 seconds of each exercise. Once you’re finished, repeat that three or four more times.

1. Jump Squats

  • Begin by standing with your feet shoulder width apart and with your arms down at your sides.
  • Bend your knees and sit back to lower down into a squat position.
  • Next, swing your arms forward, allowing the momentum to assist you as you jump vertically.
  • Brace the landing in a controlled fashion and return to the starting squat position.
  • Repeat this movement repeatedly for high intensity cardio.

2. Pushups

  • Start in plank position with your shoulders directly over your wrists and your legs and feet at hip width.
  • Begin the exercise with your elbows close to your sides.
  • Your core should be engaged so your back is flat and your body is in a straight line.
  • Slowly lower your chest and body toward the ground by bending your elbows to a 90-degree angle.
  • Hold this position for a second or two before extending your arms and returning to the starter plank position.
  • A modification for this movement is to do the pushups on your knees rather than on your toes.

3. Mountain Climbers

  • Begin in a regular pushup position with your arms fully extended.
  • Next, lift your right foot off of the floor, crunch it toward your chest and touch it to the ground.
  • Then, quickly return to the starting position before doing the exact same thing with the left leg.
  • Alternate, rapidly switching back and forth between touching your right and left feet to the floor below your stomach area.

4. Forearm Plank

  • Begin by getting on all fours as if you’re about to get into pushup position.
  • Bend your elbows and rest your weight on your forearms, rather than your hands, forming a straight line from your head down to your ankles.
  • Tighten your abs and hold this position for as long as possible.

5. Burpees

  • Begin standing with your feet shoulder width apart.
  • Bend your knees and hips to lower down and place the palms of your hands on the ground.
  • Next, jump and catapult your legs backwards into a plank position with your toes on the ground, arms straight and shoulders over your wrists.
  • Then, quickly jump your legs back toward your hands.
  • After that, stand and jump upwards with your hands reaching for the ceiling.
  • Repeat this exercise by cycling through each of these motions.

6. Tricep Dips

  • Begin sitting with your feet flat on the floor.
  • Place your hands on the ground so you’re on all fours with the top of your head pointing at the ceiling.
  • Your arms should be fully extended and directly under your shoulders, and your fingers should be pointing forwards.
  • Next, lift your hips so your knees are bent at a 90-degree angle over your toes, and engage your core so your stomach is parallel to the floor.
  • Then, while keeping your elbows at your sides, bend them in order to lower your butt as close to the ground as possible.
  • Hold this position for a second before slowly pushing back upward by straightening your arms.  

7. Split Jumps (also known as Jumping Lunges)

  • Start by standing with your feet hip-width apart and your arms at your sides.
  • Next, jump vertically while moving your right leg forward and left leg backwards simultaneously, so you land in a lunge position.
  • Upon landing, your right knee should be bent at a 90-degree angle and should be directly over your ankle.
  • The key is to make sure your knee doesn’t go past your toes.
  • Your left knee should also be at a 90-degree angle, and your landing should be controlled.
  • Jump again to reverse the lunge position so you land with your left knee in front and your right knee behind you.
  • Repeat this exercise and alternate the leading leg.

8. Sit-Ups

  • Start by lying on your back with your arms at your sides.
  • Bend your knees so your feet are flat on the ground.
  • Engage your core and reach your arms up and forward, using your abs to pull your head and back off of the floor until you’re seated upright.
  • At this point, your back should be perpendicular to the ground.
  • Then, slowly lower your body back down to the starting position, while keeping your core braced.

9. Wall Sit

  • Start by leaning with your back against a wall and your feet about two feet in front of you.
  • Stand shoulder-width apart and then lower your body down to make a 90-degree angle at your knees.
  • Hold this position for as many seconds as you can or until you reach exhaustion.

10. Gluteal Bridges

  • Lie on your back with your knees bent so your feet are flat on the ground, and place your palms down at your sides.
  • Engage your gluteal muscles and push from your feet through your hips, raising your butt off the floor and as high toward the ceiling as possible.
  • Hold this for a few seconds and then slowly lower yourself so you’re an inch or two above the ground.
  • This makes one repetition.
Elise Rivera

Elise is a graduate of The College of William and Mary with a degree in Kinesiology and with a Psychology minor. She is currently a contributing Fitness writer and she is an Exercise and Health enthusiast. Her goal is to write articles that inspire readers to unleash the full potential of their minds and bodies by defeating physical and mental challenges through hard work, discipline and willpower.

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