If you are someone who travels a lot or someone who lives in a small apartment, it can be difficult to find the space to get in a proper workout.
Luckily, there are several exercises that you can do to get in shape and stay in shape that doesn’t require a ton of space. Here are nine of the bodyweight workouts that you can do just about anywhere.
9. Push-ups
Everyone’s favorite. Pushups are a great way to build up your upper body strength. The exercise works your pecs, triceps, and deltoids. They’re quick and easy to do. Remember to keep your back and legs straight, and lower yourself down until your arms are at 90 degrees. Try doing 5 reps of 20 and build from there.
8. Air Squats
Air squats are an amazing way to work out your thighs and your glutes. Keep your knees over your ankles and your back straight to prevent injuries. For more of a challenge, use dumbells.
7. Sit-ups
Forget crunches, go old school and do a proper sit up. It’s a simple way to get a killer ab workout. There are plenty of variations you can do to change up the muscles worked.
6. Mountain Climbers
If you aren’t familiar with mountain climbers, start on with your hands on the ground and your back arched. As fast as you can, alternate bringing your feet to your chest one at a time.
5. Flutter Kicks
These have been made infamous by the Navy SEALs. Start on your back and lay on your hands. Raise your feet six inches off the ground, then alternate raising each foot back and forth.
4. Burpees
I know they suck. Nobody in their right mind likes to do a burpee, but they are one of the most effective workouts out there.
Start standing straight and drop to your hands and feet, complete a push-up then explode back to standing and jump as high as you can.
Repeat this sequence at least ten times. You work out your arms and legs at the same time, and it’s a great way to crank up your heart rate.
3. Jumping Jacks
Remember these from P.E. class? Jumping jacks, also known as the side straddle hop, and an awesome way to begin a workout. You get your body warmed up while bringing your heart rate up.
2. Lunges
As with the air squats, lunges are a great way to work your quads, glutes, and hamstrings. Make sure you are keeping your back straight and keeping your knee directly over your ankle to prevent injuries. You can add a little weight or a twist to get more out of these. Try 5 reps of 15 on each leg. For more of a challenge add dumbbells.
1. Planks
The prone plank is a great exercise to train your entire core. Add a 30 min plank to your daily routine and work… https://t.co/nIM1xYqlyP pic.twitter.com/DIG99EB5XL
— Tim Cunningham (@CunninghamDrtim) October 4, 2017
There isn’t a simpler exercise out there, and you don’t have to do them all fancy like the guy in the picture above. Start in the push-up position and stay there.
In a matter of seconds, you’ll start feeling your abs burn. Drop to your forearms for a better workout, or you can turn to the side and work out your obliques.
You can do these anywhere, mix and match to create a circuit, or add them to your daily routine. The best part is, no gym membership is required.
Images Credit: Pexels, Stack, Fotosearch, Hiitacademy, Defense.gov, Army.mil, Shutterstock, Unsplash
