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You are probably thinking that it is better to postpone the workout because the scene is not set yet or the timing is not right. Nevertheless, postponing your workout sessions on the basis of not having access to the basic equipment, tools and space is one excuse that professional trainers do not agree with. They understand that you can be busy with work, travelling, or simply not feeling like doing your squads and push-ups but surely there are other routine bodyweight exercises that can give amazing results. Bear in mind that these exercises can be just as effective as the ones you do with equipment. Your own body can be the tool for building your muscles, of course with a little help from gravity. Find below a list of equipment-free exercises that top trainers suggest for their clients and themselves. They are suitable for people looking to boost their cardio or for those wanting to work on their legs, butt, core, arms, or all of the above.
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- Push-Ups: These are amazingly effective for bodyweight exercises. Push-ups help you build your chest, triceps, and your anterior deltoid muscles, that is the front of your shoulders. Start in a high plank position with your hands shoulder-width apart and flat on the floor. Bend your arms and lower your chest close to the floor gradually. Then push back up to the starting position.
- Jump Squats: Start by standing with feet hip-distance apart and then go into a squat position by bending the knees. Make sure to keep the spine straight and the chest lifted. Arms should be in front of the chest for balance. Jump straight up and swing arms overhead. Return to squat.
- Mountain Climbers: To do this, put both hands and knees on the floor. Now, place your right foot near your right hand and extend your left leg behind you. Switch your legs as fast as possible, keeping your arms in the same position. Switch your legs back and forth twice, such that your right leg is again close to your right hand.
- Plank Up-downs: To perform the plank up-down, start in an elbow plank position propped up on your toes and your elbows. Gently shift your weight to the left and bring your right palm to the floor. Now shift to the right and bring your left palm to the floor. Come back down the way you came, then repeat until you finish a set.
- Bicycle crunches: Lie on your back on the floor, with knees bent, feet flat, and arms straight up. Keep back flat on the floor as you slowly extend your left arm and right leg. Maintain a strong core and keep your low back on the floor. Return to the starting position, and then repeat on the other side to complete 1 rep.
- Bodyweight squats: Stand with your hands on the back of your head and your feet, shoulder-width apart, with your feet turned out slightly to open the hip joint. Lower your body until your thighs are parallel to the floor. Pause, then return to the starting position. Repeat.
- Hip raise: Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability. Raise your glutes off the floor by extending your hips upward while pushing down through your heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one. Return to the start position by lowering your hips back to the floor. Pause then repeat.
- Side plank: Lie on your side with your knees bent, and prop your upper body up on your elbow. Raise your hips off the floor, and hold for 6 seconds. Rest for 10 seconds. Repeat 3 to 5 times. Switch to your other side and repeat the steps.
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