No gym? No problem! For these exercises, you don’t need a stack of weights or a budget. All you need is your own bodyweight. 

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

Push-ups

One of the most effective bodyweight exercises. This move targets your chest, triceps, and your interior deltoid muscles. Aside from that, it also works your core.

Air Swimming

Strengthens the postural muscles and is excellent in targeting your posterior chain, helping improve posture, preventing back pain, and ensuring balanced strength.

Jumping Jacks

A simple, easy-to-do cardio move. This is a calisthenics workout, which means it’s great for cardiovascular health and boosting your metabolism. Getting your heart rate up is the number one way to burn fat and luckily, these can be done anywhere, anytime!

Bulgarian Split Squat

This activates many muscle groups and can be performed with any lifted surface, for example, a couch, bench, or small table. A major lower-body burner and as you will feel it in your quads, glutes, inner thighs, hamstrings and calves. 

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Bulgarian Split Squat To Decline Push-up

This combination move works your legs, glutes, chest, back, arms, and core. Aside from that, this exercise works on your balance. 

Single-leg Triceps Dip

This simple isolation exercise dials in on the triceps. It’s also a great way to make sure you’re building balanced upper-body strength. 

Break-dancer

Also known as sit-outs. This exercise is a combination of mobility, stability, strength and coordination. It works your upper body, glutes and entire core. Once getting the hang of the exercise, you can speed it up and alter into a low-impact cardio move. 

Glute Bridge

Incorporate glute bridges into your workout to avoid “dead butt syndrome.” In other words, not allowing your hamstrings and hip flexors to shorten and tighten up. 

Runner’s Crunch

This specific type of crunch works your entire core, including your obliques, lower back, hip flexor muscles, and rectus abdominis. Working your rectus abdominis can help you pave your way to a six-pack. 

Burpee With Push-up

A full body exercise that works your core, arms, quads, glutes and hamstrings. Be sure to add an explosive jump at the end of each push-up for the best workout!