Bodyweight Training Programs

Bodyweight training is one of the most economic type of exercise because you need little to no equipment. You can do it anywhere, and you do not need a gym. Physical therapist Gray Cook, author of "Movement," describe it as a self-limiting exercise, meaning that your ability to perform well during the exercise is limited by your natural physical capabilities, such as your range of motion, gravity, posture and stabilization strength.

Yoga

Although there are many types of yoga, all forms develop balance, body symmetry, flexibility, body awareness, stabilization strength and reduces stress, according to yogi Piera Bonventre of Yoga.com. It also increases strength, stability and mobility in your hips because the quality of the yoga postures depends on the movement quality of your hips. Because many people tend to sit for long hours at work, in school or in the car, the muscles and tissues in the hip get tight and stiff, causing back and hip pain. Yoga can help increase the joints' and tissues' range of motion, blood and lymph flow and strength. When doing yoga, never stretch or move beyond your normal range of motion without the supervision from a certified yoga instructor.

Martial Arts

For centuries, martial art training primarily uses your own body weight against an opponent or another force. From kung fu to Brazilian jiu-jitsu, all forms require ground-reaction strength, which is using your legs and hips to generate strength and power, balance, speed, coordination and good posture in various poses, according to Cook. You cannot train all these variables with traditional weight-training or weight machines. You can incorporate any martial art katas and warm-ups into your regular workout.

Interval Training

Interval training is where you perform a high-intensity exercise for a short period of time followed by a short bout of rest, according to Coach Robert dos Remedios, author of "Cardio Strength Training." This method helps you burn more calories in less time, develop muscular endurance and stamina and save time in your workout. You can choose five to six exercises, whether they are bodyweight exercises or using free weights, balls or pulleys. For example, do 30 seconds of pull-ups, rest for 30 seconds, and do 30 seconds of bodyweight squats. Rest for another 30 seconds, and do 30 seconds of push-ups.

You can change the workout by how much time you do the exercises, how much rest you need and the order of the exercises. When you have done the whole circuit, rest for one minute, and repeat the entire circuit two more times.