Working out alone is no big deal, but often, people are imprisoned by other responsibilities and are caught in the middle of a busy schedule that going to the gym seems to be a very challenging feat.

Well, here’s the good news: you don’t have to go somewhere to exercise! The reason — bodyweight training workouts. As the name implies, bodyweight workouts are exercises that use your own weight and gravity to work your muscles.

Who needs gym equipment when you can exercise anywhere, anytime you want using your body? Let the exercises in this post strengthen and tone your muscles without the need to go to the gym!

1. Warm-up

Warm-up exercise is vital in every routine. Just like how a singer should vocalize before a performance, you need to warm up your muscles first before indulging in more challenging movements.

Warming up has a lot of benefits:

  • Increases blood flow (oxygen and nutrients) to the muscles
  • Reduces the risk of injury
  • Decreases muscle stiffness
  • Improves performance
  • Prepares the mind for extreme exercise

A dynamic warm-up can be performed for 2 to 3 minutes. There are many good warm-up exercises, including the following:

  • Jump rope
  • Step touch
  • Jumping jacks
  • Brisk walking

2. Pushups

Don’t be fooled by this basic exercise; it’s harder than it sounds and looks. Pushups are a great way to work your upper body and build the strength of your core. This strength training exercise specifically targets the shoulders, triceps, and chest.

To do:

  • Get down in a high plank position with hands firmly on the floor underneath the shoulders.
  • Keep your body straight and neutral and brace your core, then lower your body by bending your elbows.
  • Exhale, then push yourself up back to the starting position to complete a rep.
  • Perform 2 sets of 12 reps.

3. Bent-over Row

The bent-over row exercise is an excellent way to strengthen your upper body, targeting primarily the muscles of your shoulders and upper back.

To do:

  • Stand with feet hip-distance apart and knees slightly bent.
  • With your hands holding a pair of weights, bend your body forward at the hips until it’s almost parallel to the floor. Keep your arms straight, your hands under the shoulders.
  • Bend elbows and bring the weights toward the chest.
  • Extend arms back to complete a rep.
  • Perform 2 sets of 12 reps.

4. Superman

A bodyweight training exercise that strengthens the lower back and doesn’t need any equipment is the superman. As implied, it got its name from the superhero’s pose when flying.

To do:

  • Lie on your stomach on the mat with legs together and extended and arms straight overhead. Maintain a neutral head and neck.
  • Keep limbs straight, then simultaneously raise your arms and legs up, forming a gentle curve.
  • Stay in the position for 30 seconds. Maintain a relaxed breathing pattern.
  • Lower your limbs back to complete a rep.
  • Perform 3 sets.

5. Bridges

The bridge exercise targets several group muscles at once. It strengthens both the hamstrings and glutes. It is a recommended bodyweight exercise to tone your thighs and butt.

To do:

  • Lie on your back with your arms at the sides and knees bent. Keep your feet flat on the mat.
  • Exhale and squeeze your glutes as you raise your hips off the ground toward the ceiling.
  • Inhale and lower your hips down, barely touching the floor, to complete a rep.
  • Perform 2 sets of 12 reps.

6. Triceps Dips

As the name connotes, triceps dips are a wonderful exercise to work your arms particularly the triceps, core, and back.

To do:

  • Sit on the mat with legs extended and back against a step or chair. Place your hands on the step r chair behind you with fingers facing toward you.
  • Extend your arms to lift your butt and legs off the floor. Keep your heels on the ground.
  • Bend your elbows to lower yourself down, not letting your butt touch the floor to complete a rep.
  • Perform 2 sets of 12 reps.

7. Side Planks

A variation of the traditional plank, the side plank makes an excellent exercise for toning the abs and targeting the obliques. It is a challenging bodyweight exercise that can also test your arm and core strength and endurance.

To do:

  • Get down on your right side with the right forearm on the mat and elbow under the shoulder.
  • Push up your elbow to create a straight line from your shoulder to the ankle.
  • Stack your left foot on top of the right. Make sure your hips are off the floor.
  • Stay in the position for 30 seconds.
  • Perform 2 sets.

8. Squat Jumps

The squat jump exercise offers an effective way to strengthen your lower body, mainly targeting your glutes, thighs, and legs. It also improves your explosive power and increases heart rate.

To do:

  • Stand with feet slightly wider than hip-distance apart.
  • Hinge forward at the hips as you lower your butt into a squat. Bend knees until your thighs are parallel to the floor.
  • Explosively jump up into the air as high as you can, straightening your legs and maintaining a straight back. At the same time, swing your arms down by the sides.
  • Land on the ground with soft knees to complete a rep.
  • Perform 2 sets of 12 reps.

While going to the gym has many benefits, we don’t always have the luxury of time to attend gym sessions. We’re busy with work, we need to travel, holidays are coming. Whatever your reasons are, we’re faced with the same dilemma – a problem that can be solved by these amazing bodyweight training workouts one can do anywhere!

How do you exercise when time is limited? We’d love to hear your experience in the comments below.