You won't always have access to a gym or weight equipment when you want to get in a workout. This doesn't mean you can't have an effective, intense workout. Perform a circuit, a series of exercises with no rest between, of body weight exercises when you have to work out without any equipment.
The Workout
Perform four strength exercises: lunges, pushups, dips and double crunches, and insert a set of mountain climbers between each exercise. The mountain climbers serve as an active rest from the strength exercises. Do each exercise for 30 seconds then move immediately to the next exercise with as little rest as possible. The circuit will take you eight minutes. Rest one to two minutes and repeat the circuit two to three times.
Lunges
Stand with your feet about shoulder-width apart. Step forward with your right foot, rolling heel to toe, so you don't slam your foot down on the floor. Drop down until your right thigh is parallel to the ground with your right knee directly over your right ankle. Your left knee should come within 2 to 3 inches of the floor. Push through your right heel to power yourself back up to a standing position. Repeat on the left side.
Mountain Climbers
Place your hands flat on the floor, extend your right leg behind you and pull your left knee into your chest. Explosively push off your right foot to propel it forward, pulling your right knee to your chest, while extending your left leg back. Alternate legs in a smooth, continuous motion.
Pushups
Place your hands flat on the floor and extend both legs behind you so your body is a straight line from your shoulders to your ankles. Bend you elbows to lower your body as one unit to the floor. Press back up, straightening your arms. If this exercise is too difficult, place your knees on the ground.
Dips
Stand with your back to a chair, bed, bench, bathtub or other sturdy surface that is about waist high. Place your hands on the edge of the object and extend your legs out so your heels are on the floor, or place your heels on a second object that is about the same height for a more challenging exercise. Start with your arms fully extended. Bend your elbows, making sure they travel straight behind you and not out to the sides. Lower until your upper arm is about parallel to the ground, then press back up.
Double Crunches
Lie on your back on the floor. Bend your knees and pull your feet a few inches above the ground. Cross your arms over your chest. Exhale and crunch up, pulling your upper body and lower body in together. Your knees should almost touch your chest. Inhale as you lower back down.
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