From the article: Bodyweight Exercises for Home Fitness on a Budget
Body weight workouts are a great way to get fit on a budget. Using only your own body weight, there are an endless number of strength training and aerobic training routines you can create. All it requires is some floor space and some ingenuity.
A basic Body Weight Workout generally uses calisthenic exercises and interval training as a foundation, but the number of ways to workout with no equipment are endless. What do you think about using only your own body weight to get in shape? Do you have a favorite body weight workout routine?
Share your best ideas with the rest of us! Share Your Workout Idea
Workout
- Starter Nine minute workout this is where you do: jumping squats for 15 seconds then side to side push ups for 15 seconds then get in the squat posistion and pull a towel towards your chest make sure you keep the towel tight do this for 15 seconds then raise the towel above your head and then back to your knees do this for 15 seconds then do sit us for 15 seconds. then rest for 1 minute then repeat this exercise untill you have done it 4 times. this should be at the start or end of your workout depending on how you find it and if you think it is difficult then you can use it as your main workout but it is more effective at the start or end. Main workout Do push ups for 2 mins, then sit ups for 2 mins. then jab,jab, uppercut repeat untill 2 mins is over. 2 mins of dips. rest for 3-5 mins. then do 5 sits ups then 5 push ups repeat over 3-5 mins. plank untill failure. rest for 5-7 mins. Cool down Plank for 30 seconds. then pushups and sits ups (do double your age). Then drink And Rest
- —Guest IDontKnowMyName
These are too easy
- Bodyweight exercises like these are for unfit women, and ill people (pull ups exluded, they are great) If you're physically competant, here's what you SHOULD be working towards, with progressions etc: Front lever back lever l sit muscle up front lever row one arm pull up one legged box jumps hanging leg raises (toes go higher than bar) fingertip push ups planche hand stand hand stand push ups These are hard, but how did you think the ancient Greeks or Spartans trained? no silly weight back then!
- —Guest Adam
joyce
- On this day I am in love with Zumba. Great core workout with all the hip shakin' :D
- —Guest Zumba
body weight circuit
- 1 leg squats- 12 reps ( use wall for support) both legs Clap push ups - 12 reps Jump squats - 12 reps Pull ups - 12 reps Plank 30 sec Do all these for 5 rounds 1 min break after each circuit. This will give you strength cardiovascular and a good core workout.
- —Guest gitfit1212
3 Point Push Ups
- Try Them, they give excellent results by just a small variation in the technique......
- —Guest Darren
Dips, Loft Pull-Ups
- My favorite ones are a variation of the dips - face the two chairs away from each other, place one hand on each chair and do the dips that way. (Cushion your hand with a towel or something if the back cuts into your hand). If you're in a college dorm with lofts over your desk, you can pull out the loft some and do 'curled pull-ups' - chances are the loft isn't too high so sit cross-legged when you raise yourself. Cushions for your hands are probably needed too - be wary of slipping? All that with full body crunches (a pain to find cushioning for tail bone...), diamond push-ups, and simple squats. Gonna try to incorporate some more of this though!
- —Guest Eric
Yoga
- About 10 minutes of sun salutations are all I need a few times to feel the burn and build upper body and core strength for my favorite sport - soccer. I don't really 'do' yoga, I just like the sun salutations for strength & flexibility.
- —Guest Carol
Stairs with loaded backpack
- I walk up & down my apartment building stairwell (11 floors) with a loaded backpack. I put a 15 pound dumbbell in the pack and get an awesome cardio and strength workout in about 20 minutes.
- —Guest tim
burpees
- Burpees are the ultimate all-body workout with nothing but your own body weight.
- —Guest jeff
