Bodyweight workouts are an easy, effective way to increase strength, balance and flexibility without any equipment or machinery. You don’t have to hit the gym to get a great workout. The following body-weight exercises will work all of your muscles and burn fat-without using any equipment.

Push ups

Push ups not only build up your chest, triceps and shoulders, but they also help stabilize your lower back and torso. Variations include one-arm push-up, Spiderman push-up and close-grip push-up.

Make sure you line up your shoulders with your wrists and tuck your elbows toward your sides (never flare your elbows out wide). Get your hips and chest as close to the ground as you can without touching.


Squats work the quads, hamstrings, calves, and glutes. Stand with both feet at hip-width apart. With your arms extended at shoulder level in front of you and the stomach tight, bend the knees until the thighs are parallel to the floor, and then gently return to the initial position. Clench your butt at the end of the movement and repeat. Make sure that your knees don’t extend above your toes.


The best thing about lunges is that you can use one leg at a time. This not only increases your workout time, but also allows better movement and makes the workout easy. You must try lunge variations if you want to build leg strength, lose body fat and build muscle. Just like squats, lunges also increase your flexibility.

Start with your arms resting comfortably on the sides and your feet together. Step forward with the right foot and go down until the front knee is at a right angle while the other isn’t touching the floor. To finish the workout, straighten your left leg as you push the front right foot off the floor. Keep the right roof off the floor and the right thigh parallel with the floor for balance.

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