KEY BODY WEIGHT

Want a no-gym workout? Here are the exercises that anyone can do anywhere…

Body weight exercises have many benefits. You don’t need a gym membership, any equipment and they are a great tool to improve strength, increase balance and flexibility, and tone muscles. The more you increase your heart rate, the more fat you will burn too…

Despite looking easy, these exercises are actually really tough. But don’t be put off. Opt for the modifications, start slow, and your strength will build in no time at all.

THE MORE YOU INCREASE YOUR HEART RATE, THE MORE FAT YOU WILL BURN

The Plank

The Squat

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WORKS: GLUTES, HAMSTRINGS, QUADS

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WORKS: CORE, BACK, ARMS, SHOULDERS

Ensure your shoulders are over your elbows, and engage glutes and thighs to straighten legs. Your body should form a straight line from shoulders to heels. Push the ground away and keep a flat back. Hold this for 30 to 60 seconds and repeat.

MODIFICATION: Drop to your knees but ensure that your back is flat.

The Push Up

WORKS: CHEST, SHOULDERS, TRICEPS

Start in a plank position. Bend the elbows to lower chest to the floor. Elbows should point back at a 45-degree angle. Push back up to starting position, making sure to keep hips in line with the rest of the body. Repeat for 12 to 15 reps.

MODIFICATION: Stay on your knees.

Start standing with feet just wider than hip-width apart and toes pointed slightly out. Engage glutes, send hips back and bend at knees to lower down as far as possible. Keep your chest lifted. Press through heels back up to starting position. Repeat for 12 to 15 reps.

MODIFICATION: Don’t go too low. Build range over time.

The Lunge

WORKS: GLUTES, HAMSTRINGS, QUADS, CALVES

Stand with feet hip-width apart. Take a big step forward (or back) with one foot, bending both knees to 90 degrees. Alternate legs and do 12 to 15 reps per side.

MODIFICATION: Focus on form – develop speed and range over time.

The Bridge

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WORKS: ABS, GLUTES, HAMSTRINGS

Lie on your back, knees bent, with feet planted on the floor. Drive through heels, contracting the glutes to send hips toward the ceiling, keeping your body in line from shoulders to knees. Lower down and repeat for 12 to 15 reps.

MODIFICATION: Don’t come up so high but ensure that you keep a straight line from shoulders to knees.

Bicycle Crunch

WORKS: ABS

Lie on you back with both hands behind head, elbows wide and knees over hips in table-top position. Bring your left shoulder up and rotate the elbow toward the right knee. As you do this, extend the right leg straight. Reverse the movement and swap to the other side. Continue alternating for 12 to 15 reps per side.

The Mountain Climber

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WORKS: FULL BODY

Start in a plank position. Drive one knee in toward chest, then quickly step it back to plank position. Immediately drive the opposite knee in toward chest, then quickly step it back into plank position. Continue alternating knees for 12 to 15 reps on each leg.

MODIFICATION: Keep it slow. Quick alternatives will get your heart rate up, but slow movements will still engage the muscles. Build speed over time.