The best thing about bodyweight exercise is that you have no excuse to not get a great workout no matter where you are or how much time you have. You can mix and match these exercises to create a bodyweight circuit, a mini workout or use them as part of an interval training routine. Try these bodyweight exercises any time you need a quick, efficient and effective workout.
1. Push Ups
Remember high school gym class? The push up is one great bodyweight exercise for building upper body and core strength without any equipment.
2. Pull Ups
Get s simple door way pull up bar or go to a playground or find a sturdy low-hanging tree branch, and you have a great, simple way to build upper body strength.
Burpees are a tough, simple exercise for the total body and cardiovascular system quickly. Start by standing tall, then squat down and place your hands on the floor in front of you and kick back to a push up position. Do a push if you want or just jump your feet back to start position, jump high in the air and repeat. Check out this burpee video to learn how to do it right.
5. Tuck Jumps
For a hardcore workout, take the stairs. Running stairs and walking down is a fine interval workout. You get cardiovascular benefits similar to running but also build sprint power. Simply find a set of stairs and you're all set.
8. Side Planks
The v-sit is an effective abdominal and core exercise that works the entire torso -- rectus abdominis, the external obliques and internal obliques. This exercise also engages the hip flexors.