Working out doesn’t always have to mean going to the gym. In fact, you can get in a great workout anywhere, without any fancy equipment or machines. Whether you’re traveling, at home, or just don’t have a gym membership, there are plenty of effective workouts you can do with just your bodyweight.
One of the simplest and most effective bodyweight exercises is the squat. Squats work your glutes, hamstrings, quads, and core, making them a great all-around exercise. To do a squat, simply stand with your feet shoulder-width apart, push your hips back, and lower yourself down as if you were sitting in a chair. Make sure to keep your chest up and your knees behind your toes. Aim to do 3 sets of 15-20 squats.
Push-ups are another classic bodyweight exercise that works your chest, shoulders, triceps, and core. To do a push-up, start in a plank position with your hands directly under your shoulders. Lower yourself down by bending your elbows until your chest touches the ground, then push yourself back up. If regular push-ups are too challenging, you can modify by doing knee push-ups or elevated push-ups against a wall.
For a killer core workout, try plank variations. Planks work your entire core, including your abs, obliques, and lower back. To do a plank, start in a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from your head to your heels, and hold for 30-60 seconds. For a challenge, try side planks, plank hip dips, or plank shoulder taps.
Jumping jacks are a great way to get your heart rate up and work your legs and shoulders. To do a jumping jack, start with your feet together and your arms at your sides. Jump up, spreading your legs out to the sides and raising your arms overhead. Jump back to the starting position and repeat. Aim to do 3 sets of 30-60 seconds.
Another effective full-body exercise is the burpee. Burpees are a combination of a squat thrust, push-up, and jump, making them a great way to get your heart rate up and work multiple muscle groups at once. To do a burpee, start standing, then squat down and place your hands on the ground. Jump your feet back into a push-up position, do a push-up, then jump your feet back to your hands and jump up explosively. Aim to do 3 sets of 10-15 burpees.
No gym? No problem! With just your bodyweight and a little creativity, you can get in a great workout anywhere. So next time you’re pressed for time or can’t make it to the gym, try these effective bodyweight exercises to stay in shape and keep your fitness routine on track.
