Let’s face it – gym is expensive.
The sudden jolt of enthusiasm that forces you to sign up for gym fades away soon, and you stop going to the gym regularly, despite paying the hefty fee. Instead of investing on a gym that you might not make the complete use of, it’s practical to plan a workout session that you can easily do at home, without gym equipment.
What Are Bodyweight Exercises?
With exercises that use your body’s weight as resistance against gravity, bodyweight training tests and builds strength, power, endurance, and flexibility. Sit-ups, squats, push-ups, and pull-ups are the most common types of bodyweight exercises. These exercises can be customised to suit each individual’s fitness level. The main advantage of bodyweight exercises is that they can be performed in the comfort of one’s home, without having to spend heavily on gym equipment.1
These exercises can be performed as a part of a high-intensity interval training, where you put your maximum effort into intense exercises for a brief period of time (20 minutes, on an average), and follow it with a resting period.
7 Effective Bodyweight Exercises
Here are 7 bodyweight exercises you can perform without having to hit the gym. Always remember to warm up before performing these exercises, to avoid any injury. It is also important to wear comfortable clothes and a pair of high-quality shoes while exercising.
Burpees increase your upper body strength, while giving you a burst of cardio.2
- Stand with your feet apart.
- Jump up and raise your hands above your head into a clap.
- Slowly squat, and kick your legs into a push-up position.
- Remain in this position for 2 seconds
- Return to your feet and stand up.
2. Jump Squat
Jump squats aim at strengthening the lower part of your body, and toning the calf muscles.
- Stand with your feet at shoulder-width.
- Begin by doing regular squats
- Slowly jump up straight
- Jump back into a squat, without landing too loudly on your feet.
3. Walk-Out Push-Ups
The walk-out push-ups target and strengthen your core, shoulders, chest, and triceps.
- Bend your body downwards at the hip, so that your hands reach the floor.
- Slowly walk your hands away from your body, till you assume a push-up position.
- Perform a push-up.
- Walk your hands back towards the body, and slowly return to your feet.
Strengthening and sculpting the thigh muscles and the buttocks are the main purpose of performing lunges.3
- Stand tall with a straight back.
- Lower your hips until both your knees are at a 90-degree angle to your thighs.
- Ensure that bent leg does not touch the floor.
- Slowly, return to your feet.
5. Skater Jump
Skater jumps improve coordination of the legs, and eliminate lower-body imbalances.
- Stand with your legs at shoulder-width.
- Jump to one side, while one leg is extended forward, and one leg is extended behind the body.
- Touch your fingers to the extended front leg.
- Remain in this position for a few seconds before standing up straight.
6. Mountain Climber
This exercise not only builds abdominal strength, but also increases your cardio activity.
- Assume a high-plank position, with your hands directly under your shoulders.
- Keep your back straight
- Slowly bring your leg to your chest
- Repeat with the other leg
- Move your legs back and forth in a rapid manner, so that you run on the spot.
Sprinting builds muscle, increases cardiovascular endurance, and burns fat.
- Run as fast as you can for 60 seconds
- Take a 2-minute break, and repeat the process.
- Sprint for a total of 15 minutes.
These exercises can strengthen your muscles, and increase your stamina, without you having to rely on gym equipment.
|↑1||Martelli, Michael. 10 Minute Bodyweight Routines: High Performance Bodyweight Training Workouts for Strength and Conditioning: No Gym. No Special Equipment Required. CreateSpace Independent Publishing Platform, 2015.|
|↑2||Joshua, Clark, Lauren Mark. You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women. ReadHowYouWant.com, 2010.|
|↑3||Joshua, Clark, Lauren Mark. You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women. ReadHowYouWant.com, 2010.|