If you have limited time to drive to a fitness center, or limited funds to purchase equipment, body-weight exercises are a no-cost, 24-hour-available strength-training option. Your workout options are various and can be adapted to your fitness level when using the weight of your body as resistance. As a beginner, perform the movements with both feet, or both hands. As your strength improves, perform the exercises with one hand or one foot at a time for an increased challenge to your workout. Your training selection includes upper body, lower body and core movements to tone and strengthen the major muscles of your body.
Pushup
Step 1
Begin on your hands and knees. Place your hands slightly wider than shoulder-distance apart and directly underneath your shoulders.
Step 2
Straighten your legs and rest your toes on the floor.
Step 3
Inhale and bend your elbows as you lower your body toward the floor. Point your elbows out to the sides.
Step 4
Exhale and straighten your arms as you raise your body to the start position.
Step 5
Complete as many pushups as you are able. Rest for 60 seconds and complete one or two more sets to strengthen your upper body.
Plank
Step 1
Begin in the upper pushup position with your hands and toes on the floor and your body in a straight line. Maintain this plank position for 10 to 15 seconds.
Step 2
Shift your weight onto your left hand and left foot. Turn your body to the right and raise your right arm and right foot toward the ceiling. Maintain this side plank for 10 to 15 seconds.
Step 3
Lower your right arm and right leg and return to plank position for 10 to 15 seconds.
Step 4
Shift your weight onto your right hand and right foot. Turn to the left and raise your right arm and right leg toward the ceiling. Maintain the side plank for 10 to 15 seconds.
Step 5
Return to plank position. Complete the series five to 10 times to strengthen your upper body and your core.
Squat Jump
Step 1
Stand tall with your feet directly underneath your hips.
Step 2
Bend your knees to a 90-degree angle and lower your hips. Bring your hands behind your body.
Step 3
Swing your arms forward as you jump off the floor. Straighten your legs as you jump.
Step 4
Land in a squat and repeat 10 to 15 times to strengthen your lower body. Rest for one or two minutes and repeat the jump squats.
Full Body
Step 1
Stand tall with your feet underneath your hips. Bend your knees and squat.
Step 2
Lower all the way in the squat and place your backside on the floor. Roll backward and touch your feet to the floor over your head. Roll forward and place your feet on the floor.
Step 3
Place your hands on the floor and hop your feet out behind you into an upper pushup, plank position. Perform one pushup by bending and then straightening your elbows.
Step 4
Hop your feet to your hands into a deep squat. Stand tall.
Step 5
Repeat the series of exercises. Aim to complete 25 to 50 repetitions.
Tips and Warnings
- Vary your hand and foot placement in the pushups to change the intensity of the exercise. Place your feet on a couch or bed with your hands on the floor, or place your hands on the couch or bed with your feet on the floor.
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