Here's a quick bodyweight workout routine you can do at home with no equipment other than your own body weight. For a quick, "do anywhere" workout, after a ten-minute warm-up, perform each exercise for one minute with 15 seconds rest between exercises. Perform the routine two to three times as your fitness improves.
2. Side Plank
A simple effective core strengthener that is at the top of the list of best exercises for the rectus abdominus.
6. Tuck Jump
The tuck jump exercise is an advanced plyometric exercise that helps develop explosive power using only your body weight. Be careful to land softly to avoid injuries. It should be done only after a complete warm up.
Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise. If you are doing a body-weight workout at home, just step out your front door and add a 30-second sprint down the block and back as part of your home routine. Because sprints are fairly intense, it's important to do them right. Follow these sprint tips and safety precautions.