We are in the middle of a pandemic, and it’s hard to step out and risk yourself at the gym or any other exercise class. That’s why we’ve adapted to the new normal, and started to work out at home. This also means that we are looking for exercises that are effective, but do not require any equipment. Well, your body can do all that magic! Yes, you heard it right — bodyweight exercises help in a huge way. In fact, you could always use them, even when you are on a work trip or on a vacation.
Most of these exercises pack in strength, power, mobility and cardio, and work out your full body. The best part is these can be done in less than 20 minutes!
So, all set to find out? Let’s go!
Here’s what you need to do:
As always, before you begin any workout, make sure to start with a warm-up to get blood flowing in your body. Also, after you’re done with exercising, make sure to also do a cool-down. That’s equally important. Without further ado, let’s get to how you can do these exercises:
1. Jumping jacks
Stand with your feet together, making sure your core is engaged. Your hands must be at the sides.
Jump with your feet hip-width apart, and bring your arms up to clap hands overhead.
Jump your feet back together, bringing your arms to your sides, and return to the starting position.
Stand with your feet together, keeping your core engaged, and hands at sides.
Bend forward at your hips, and make sure you place your hands on the floor in front of you.
You can bend your knees a little, just in case.
Walk your hands forward until you’re in a high plank. In this position, your palms should be flat on the floor, hands must be shoulder-width apart, shoulders must align directly above your wrists, legs must be extended, and core engaged.
Tap your right hand to your left shoulder, while engaging your core and glutes.
Do the same thing with your left hand to right shoulder.
Walk your hands back toward your feet and get back to the starting position.
Continue for 20 seconds.
Stand with your feet about shoulder-width apart, and make sure your toes are slightly turned out.
Bend your knees and push your hips back, as you lower down into a squat. Keep your core engaged, chest lifted, and back flat.
Push through your heels to move back to the starting position. Squeeze your butt at the top.
Continue for 20 seconds.
4. Blast-off push-up
Start in a high plank position – in this case, your palms will be flat on the floor, hands shoulder-width apart, shoulders directly aligned above your wrists, legs extended behind you, and your core and glutes engaged.
Bend your knees and push your butt back toward your heels, and then go back to a high plank. Immediately bend your elbows and bring your chest toward the ground to do a push-up.
While you bring your elbows and lower body toward the ground, your elbows should be at about a 45-degree angle to your body (though you can make adjustments based on what feels best for your shoulders).
Push back up to high plank, maintaining a strong core and flat back.
Continue for 45 seconds.
5. Mountain climber twist
Begin in a high plank position.
Bring your right knee under your torso, right under your left elbow. Return to the starting position.
Do exactly this on the other side, bringing your left leg to your right elbow. Return to the starting position.
You could start slowly, and gradually increase the speed to feel the impact.