Best Bodyweight Exercises To Do Anywhere

By Shalini Sharma

Bodyweight exercises can be considered as one of the greatest choices for the ones who are very much interested in fitness, but either do not want to go or do not have an access to a gym. These exercises are considered as the simplest, convenient, and the most effective strength training to do anytime, anywhere and that too without any equipment. If you are looking for simple bodyweight exercises to do at home or while travelling, I’ve got a great list just for you!

Plyometrics

Jumping jack

Set: 3 Repetitions: 20

Jumping jacks are considered as one of the most classic exercises of all the time and the perfect one for a great warm up. This is the exercise that every single person needs to include in his or her workout routine. As all, you got to do is jump and spread your legs to the side, simultaneously lifting the arms above the head. As soon as you land, spring back into the starting position without a second delay.

Burpee

Set: 3 Repetitions: 12

Burpee is an exercise that most of the people hate and that’s because they work so well. So, what team are you on? Love burpee team or hate burpee team? Decide for yourself if you’re not sure yet. Begin with a standing position, squat down, place the hands in front of you and kick back the legs behind you into a push-up position. Then quickly bring them forward in order to land in a squat position, jump up and repeat.

Full body workout

Inchworm

Set: 3 Repetitions: 20

In order to do this full body exercise, stand tall with the legs straight. Drop your hands to the floor, keeping the legs straight. Now, slowly begin to lower the body towards the floor and then walk forward with the help of the hands until one gets into a push-up position. Hold the position for a second or two and then start taking tiny steps back using the hands to get back to initial position.

Mountain climber

Set: 3 Repetitions: 20

Start by getting into a push-up position. Bring the left knee forward directly under the chest, keeping the right leg straight. Keep your core tight and hands firmly on the ground. Take your left leg back and extend it behind the body. Now, repeat the same step with the right leg as well.

Bodyweight workout

 

Push up

Set: 3 Repetitions: 12

Push-ups are tough; No doubt about it, but the truth is that no bodyweight workout routine is complete without it. To get into a classic push-up position, place your hands in front of your shoulder width apart and the legs behind you fully extended. Bend your elbows close to the body until your chest touches the floor and then quickly push back up so, you can return to the starting position.

Pull up

Set: 3 Repetitions: 12

Most people find pull-ups to be way too more difficult than the chin-ups due to the reduced involvement of the biceps. Therefore, head out to a playground to do your pull-ups. Just grab the bar, raise your feet off the floor by bending the knees and pull yourself all the way up until the chin passes the bar. Lower yourself back to the initial position and repeat.

Reverse crunch

Set: 3 Repetitions: 15

Lie flat on the ground with your hips flexed at 90 degrees and the knees bent. The right way to do it is to pull your knees towards your head, lifting your buttocks off the ground. If done correctly, this variation of the exercise recruits more of the lower abs and obliques than the regular crunches.

Plank

Set: 3 Time: 30 seconds+

A plank is not just only a core exercise. It’s the one, that makes every single muscle in the body work. To reap the benefits of this exercise lie down with your forearms on the floor, keeping the hands clasped and legs extended behind you. Rise up supporting your weight on the forearms and the toes. Make sure to keep your body in a straight line from head to toe. Hold this position for 30-60 seconds or as long as you can.

Glute bridge

Set: 3 Repetitions: 15

Lie on back with your knees bent at a 90-degree and hands by your side. Use your glutes to lift your hips as high as possible, pushing through your heels. Pause at the top for as long as possible, then slowly return to the starting position and repeat.

Static lunge

Set: 3 Repetitions: 15

Stand with your hands on the hips. Take a long stride forward and lower the body until the knee of the opposite leg is close to the floor, but not touching it. Hold the position for just a second and then push yourself back up into the starting position. Now, repeat all the steps with the opposite leg too.

Calf raise toes

Set: 3 Repetitions: 15

Begin with a standing position and slowly rise up onto the toes. Keep your heels off the floor while keeping the legs and the knees straight. Hold briefly, and then come back down to the standing position. To increase the difficulty level a bit, try standing on a step for a greater range of motion or quickly bounce up and down for more repetitions.

Following these wonderfully effective bodyweight exercises to keep yourself fit no matter where you are. If you haven’t started yet, what are you waiting for? Go get started today!

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