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.
1. Plank With Leg Lift
Photo � E Quinn
The plank exercise is a great core-strengthening exercise that builds both strength and stability.
2. Side Plank
Photo � E Quinn
The side plank exercise is a simple and effective way to increase hip strength and stability while building core strength.
3. One-Leg Squat and Reach
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The one-leg squat and reach exercise is a good balance and stregth exercise.
4. Bicycle Crunch
Photo � E Quinn
A simple effective core strengthener that is at the top of the list of best exercises for the rectus abdominus.
6. Tuck Jump
Photo (c) Nick White/ Getty Images
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.
7. 30-Second Sprints
Photo (c) RM Steele / Getty Images
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.
