We live in a busy world, full of distractions, and sometimes we miss blocking off a little time to even work out. You can get a lot done, everyday, with a few simple moves to maintain a healthy body and clear mind. Gym membership is also becoming expensive due to the sophisticated machinery and maintenance required. Others nowadays opt to train at home using basic resistance which yields similar results. You can also start your fitness journey with the following exercises and in 6 months, you’ll be unrecognizable.
These exercises use only your body’s weight as resistance, such as burpees and kicks, no equipment is required. It comes in handy for people who cannot afford a gym or located far away from one. These high-intensity workouts are crazy quick. Say, 30 minutes max. That means you can tone up without spending hours with no equipment at all.
1. Burpee
This ultimate full-body exercise combines a squat, push-up, and jump. Try doing sets of 10 at a time during your workouts for an extra explosive burn. It is a great cardio boost.
2. Prone Cobra
This back extension improves posture and strengthens your core. Lie on your stomach and stretch yourself upwards with your hands held together pointing outwards. Extend your legs together, upwards away from the ground. Make sure you don’t move much for full effect.
3. Pike Push-Up
A progression from the push-up, the pike push-up strengthens your shoulders while being easier on your wrists.
4. Squats
Squats are the answer to the lower body. They work the quads, glutes, and hamstrings. Although considered a lower-body exercise, it’s also great for the core, strengthening the gluteus maximus, the largest core muscle in the body. The inability to squat can signify poor lower-body strength or mobility in the lower back, hips, knee, and ankle.
5. Lunge
Lunges challenge your balance and stability while strengthening your legs. There are many variations of lunges:
- split lunges
- alternating forward lunges
- alternating rear lunges
- plyometric lunges (jumping)
Since you are lifting your body weight, it can increase the heart rate. The plyometric option is best for this.
6. Lying Leg Raise
This exercise isolates your abs and improves core strength. You can do each leg in a different set and raise them together in alternating sets. Do at least 10 raises per leg per set. Do 5 sets for each and 5 sets together.
7. Rope Skips
As children, we all loved skipping rope for fun but as you grow up it becomes a great cardio exercise. It is a simple yet effective way to get your heart rate up and burn calories. Take 10 secs rest in between the sets. 500 skips in the morning and evening can be a great starter and closer for the day.
8. Kicks
Improve your flexibility and coordination with front, back, and side kicks. They make you develop strength in your lower body and reduce reflex time, improving your sensory and reaction time.
9. Strikes
Engage your core and upper body with punching motions.
10. Jumping Jacks
Jumping jacks or squat jumps are a fun way to add plyometric exercise for explosive power.
11. Planking
This strengthens your core and improves posture. It is one of the best exercises for tightening the tummy as it works the entire midsection, especially the deep abdominal muscles. It’s great for improving posture, balance, and core strength, this helps you perform many other exercises with ease.
12. Push-ups
This classic exercise strengthens your core, shoulders, and triceps. You can modify your knees if needed for more stability. Spread your legs apart until you feel comfortable. The classic pushup targets many muscle groups at once—effectively activating a greater calorie burn, even at rest. Push-ups are a great body toner and metabolism booster.
