Getting a good workout doesn't always require weights, equipment or machines. Some of the best exercises can be done with just your body weight. Body weight exercises use your own body as resistance and can be an effective way to improve muscle tone and strength, cardio fitness as well as balance, coordination and movement. Plus, they can be safer than weights and easily done from home or a local park. There are a number of simple body weight exercises that can help beginners through advanced athletes achieve the results they want.
Routines
When doing body weight exercises, you can easily design different routines so you never get bored. Always warm up first with 10 minutes of walking or easy jogging to warm your muscles and gradually increase your heart rate. After that, choose one upper body exercise and do as many reps as possible for one minute. Follow with lower body, abdominals and cardio in the same manner. See how many sets you can do in 20 to 40 minutes, and you will have an excellent total body workout.
Cardio
Cardiovascular exercises strengthen the heart and lungs while increasing your endurance and stamina. There are a number of exercises you can do at home to increase your heart rate.
Running is an excellent way to burn calories. An average 150 pound person running for 40 minutes at an 8:30 minute pace can burn 522 calories. If you are a beginner, start with a combination of walking and running. You can even run in place.
Jump rope by using an "invisible" jump rope if you don't have one and jump for one minute. To add some variety, pretend you are jumping forward, backward and side to side.
Be a mountain climber by facing down, and starting with your hands and toes on the ground and your hips up in the air. Keeping your hands stationary, jump one foot forward about 12 inches. Bring that foot back to its starting point and do the same on the other side. The goal is to simulate climbing a mountain and move your feet up and back as quickly as possible.
Upper Body
Upper body workouts focus on the biceps, triceps, chest, shoulders and back muscles. There are a number of basic exercises to target this area.
Push-ups can be done on your knees or toes. Keep a straight line from your toes (or knees) to your head, with your arms directly under the shoulders. Advanced progressions can include incline and one-armed push-ups.
Do bear crawls by facing down with your hands and toes on the ground and walk forward on all fours like a bear. Keep your hips up in the air and vary your movement forward, backward and side to side for an additional challenge.
Try tricep dips on a park bench, picnic table or car bumper. Face away from it, with your legs straight out, resting on your heels. Use your hands to slowly lower and lift yourself, working the backs of your arms each time.
Abs
Abdominal exercises target the muscles in and around your stomach, hips and lower back. Aside from the basic sit-up, there are a number of exercises that target, tone and strengthen the middle body without any equipment. Here are some of the more effective ones.
Planks are done on your toes and hands or forearms. Keep a straight line from your toes to your head and hold this position as long as possible.
Abdominal leg pull-ins are done by sitting on the ground and putting your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees towards your body and back out again.
For upright rows, sit on the ground with your knees and feet together and slightly elevated off the ground. Clasp your hands together and make big rowing motions from side to side, like you are rowing a boat.
Do side crunches by lying on the ground with your hands behind your head, and then bend your knees. Keep your left foot flat on the ground and cross your right foot over your left knee. Slowly crunch up and bring your left elbow to your right knee. Slowly lower back down and repeat on the other side.
Lower Body
Lower body muscles include the gluteus maximus, quadriceps, hamstrings, calves, as well as many smaller, supporting muscles. Body weight exercises for this area usually work more than one muscle group at a time.
For squats, place your feet shoulder width apart and arms out in front of you. Then lower your hips towards the ground, getting your thighs parallel to the ground. Stand up and repeat.
Do lunges by putting one leg forward and lower it towards the ground so your knee is at a 90-degree angle. Bring it back to your body and repeat with the other side. You can also do walking lunges up and down a driveway or hallway.
For calf raises, put your toes on a step or large book, and raise and lower your body up and down. Be sure to keep your posture straight and use a handrail for balance if needed.
Wall sits are done with your back against a wall or a tree, and then by lowering yourself down so your thighs are parallel to the ground and knees are at a 90-degree angle. Hold this position for 30 to 60 seconds and repeat.
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