Whether you lack the motivation or the funds for a gym membership getting into great shape doesn't require heavy weight training or any fancy equipment; just your own bodyweight can do the trick.
In fact, bodyweight training comes so instinctively to most of us that we can perform a whole set of exercise while being stationed in front of a television watching our favourite shows, if that helps.
Here's a do-anywhere full-body routine that'll get you into shape in no time:
Total number of moves: 7
Circuit: Repeat the whole cycle of exercises at least twice
Total number of sets: 2 or more of the whole circuit
Duration: 15-20 minutes
How many times: 3-4 times a week
Perform the exercises one after the other and take a break when you complete one round of all the moves. Then repeat and perform another set.
The 5-minute warm up
Never skip your warm-up as you need to get your heart rate pumping and the blood moving all across your body (joints, ligaments and other vital body parts), which is critical for preventing injury.
You can jump on the spot, run on the spot, use a skipping rope or even just randomly throw around punches and kicks; just make sure you're at it for at least about 5 minutes.
Body Weight Squats
The squat is the foundation of all lower-body movements and can better daily functions like walking, running, jumping or lunging.
Keep your feet shoulder-width apart and make sure your knees hover at the top of your feet. Push down on your heals and make sure you're leaning forward creating a 30 to 45 degree angle with your things as you go down. When you push upward make sure your power through using your glutes.
The king of all upper bodyweight movements a push-up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body.
Place your hands firmly on the ground, directly under shoulders with your grounded toes into the floor to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Keep your back straight and your core braced as you lower yourself down and bring yourself back to the starting position.
They're excellent for strengthening and shaping the legs. Not only will you improve the look of your legs with walking lunges, you'll also firm your lower body muscles, which in turn can improve your speed and athletic performance.
Standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.
One-arm dumbbell rows will help you develop thickness through your entire back-the upper, middle and lower part of it; making it wide, thick and powerful back, you need more of the one-arm version of this classic move!
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the weights hang at arm's length from your shoulders. First, pull your shoulders down and back and hold that position. Then pull the weights to the sides of your ribs by squeezing your shoulder blades toward your spine. Pause. Lower the weights to the starting position and repeat.
Time: 15-30 seconds
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture.
Get into the push-up position on the floor. Bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can.
Jumping jacks are a sweet remembrance of our childhood. This fun whole body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups.
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.