Getting in shape is something you'd probably love to do, though for whatever reason, you may not seem to actually manage to get around to it. Perhaps you feel you don't have enough time or you are unwilling to pay gym membership fees. You can however work out at any time without the use of weights or other gym equipment.
Push-ups
You can do a simple push-up anywhere you can find level space. Variations of push-ups work different muscle groups. Try alternating between slow and fast push-ups. Fast push-ups are explosive and get your heart rate going, while slow push-ups require proper form and stimulate your core. Place your hands even with your shoulders and your stomach on the ground. Push up with your arms and chest, keeping your back straight and your head looking forward. Coming down, bend your arms and make sure your stomach stays about two inches off the ground. Variations include diamond push-ups, which work your back, shoulders, and triceps, and wide push-ups, which work your chest specifically.
Mountain Climbers and Flutter Kicks
Try exercises such as mountain climbers or flutter kicks to tone up your stomach. For mountain climbers, place your body in a raised push-up position and alternately bring your legs up towards your chest as if you're climbing up a mountain. For flutter kicks, lie on your back and raise your legs about six inches off the ground. Kick your feet as if you are swimming in a pool, making sure to keep your form tight.
Running and Wall Sits
To get a good leg workout and burn off extra calories, running is key. Running keeps your legs toned and your heart rate going, helping you burn calories and stay fit. Add wall sits to further strengthen those leg muscles, which will help improve your running stamina. Put your back against a wall and use your legs to support your body weight as if you were sitting on an invisible chair. For an extra challenge, hold your arms out straight during the wall sit.
Suicide Sprints
To get a good leg workout and burn off extra calories, running is key. Running keeps your legs toned and your heart rate going, helping you burn calories and stay fit. Add wall sits to further strengthen those leg muscles, which will help improve your running stamina. Put your back against a wall and use your legs to support your body weight as if you were sitting on an invisible chair. For an extra challenge, hold your arms out straight during the wall sit.
Burpees
Don't let the silly name fool you, burpees can be a brutal workout. Burpees are an excellent addition to bodyweight workouts because they stimulate a wide range of muscle groups including chest, arms, core, and legs. Stand up and then drop to the floor while pushing your legs backwards, landing in a push-up position. Push up off the ground and bring your legs inwards almost like a mountain climber, and then explode off the ground into a vertical jump raising your arms above your head. As soon as you land on the ground, repeat the process.
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