No weights? No worries! You don’t need anything other than your body to complete these killer bodyweight exercises. Now, you may think it’ll be a breeze without the extra burden of a dumbbell or the resistance from a band but, trust us, these simple yet powerful moves are sure to get you sweating and feeling the burn!
When performed correctly, no-equipment bodyweight exercises can help burn fat and strengthen your whole body. The six we’ve selected below all include an explosive element, such as a jump, meaning you’ll raise your heart rate and shift more calories than their static equivalent..
Grab some floor space and give these a go! In the gym? Why not put all six exercises together and create your own finishing circuit to complete a weights session? Or, if you’re working out from home, perform a few rounds for a real challenge!
1.BURPEES
It’s no secret that the burpee has got a bad rep for being downright evil. But, the suffering really does pay off with this legendary exercise; the benefits are not limited to burning serious calories, they also work multiple areas of the body including the arms, chest, glutes, hamstrings and quads. This makes burpees one of the best home workouts.
HOW TO:
Simply stand with your feet a little wider than shoulder-width a part and bend down and place your hands on the floor. Then, push your legs out behind you fast (you should end up in a push-up position) and jump your legs back in so that they land each side of your hands. Finish by jumping up quickly. This move should be performed with power and as fast as possible for full effect.
2. SQUAT JUMPS
It’s time to spice up a bog standard exercise with some power! As these are performed faster, the benefits of squat jumps are that you’ll increase your heart rate and burn more calories too. Just like regular squats, you’ll work the quads, glutes and calves, but the explosive element promotes cardiovascular health and will get you sweating in no time!
HOW TO:
These are super easy; simply stand shoulder width apart, knees soft. Bend down into a squat position, ensuring your knees do not go over your toes, and, instead of simply returning to standing, jump up instead and then straight back down into squat position.
3. MOUNTAIN CLIMBERS
Another one that’s not for the faint hearted. Mountain climber exercises are great for working the core, as well as your legs, glutes, shoulders, and triceps. Like burpees, speed is everything with this exercise; go fast if you want maximum burn!