Bodyweight Workout

Coughing up the exorbitant gym fees can be difficult at times or working out in the gym may stop giving the desired results as time passes. At such times, the bodyweight workout is one of the best ways of coming out of this phase. Most of us are unaware of the fact that using the body weight is one of the effective ways of working out.

The beauty of such a workout is that you do not necessarily need to visit a gym. You can use your surroundings, gravity and may be some free weights to get the best workout. Also if you travel frequently, then you can work out in the confines of your hotel room.

Let us take a look at the bodyweight exercises that we can include in your workout plan to help you design a healthy routine.

If your budget is interfering with your plans of staying fit, then these are the right exercises for you. Always start these exercises with some kind of cardiovascular exercise, to warm up your system. There are a number of options to choose from which include walking, jogging, skipping, step-ups, marching etc.

Although this exercise may seem as a chest exercise, it is a good arm and core exercise. You need to be on your fours in order to perform this exercise. Start by getting on your fours, with your toes curled under. Lift your core and slowly come down towards the floor, however, your elbows must be tucked in and stable. Slowly come back to the starting position and repeat the exercise for at least one set of 10 to 12 counts.

This is a wonderful compound leg exercise. It will work on the thighs as well as the buttocks. If you are new to exercise, then it is recommended you stand in front of a window about half a feet away from the wall. Hold the window pane and slowly go down, as though you are about to sit in a chair.

Make sure, your knees do not go beyond your legs. Hold the position for a couple of seconds and then come back to the starting position to repeat the exercise for 10 to 12 counts.

One of my favorite thigh exercise, which you will want to include in your workout for strength. Like the squats, this is also a compound exercise. Place your right foot in front of you. Keep your hands to your sides. Slowly go down in a lunge, till your right thigh is parallel to the floor, but keep your left knee locked. Hold in the position for a few seconds. Come back to the starting position and repeat the exercise for 10 to 12 counts on the right leg.

This is essentially a very good aerobic exercise. Stand with your legs apart and your hands at shoulder level. Jump and bring your legs closer and hands to your sides. Immediately jump again and place your legs apart from one another and your hands to your shoulder level. Do this for 3 to 5 minutes.

One of the well trusted exercise for a good workout is abdominal exercise. Lie with your back on the floor. Place your feet on the floor and support your neck with your hands. Exhale and slowly lift your shoulders off the floor and try to bring your chest closer to knees. Inhale as you go down and repeat the exercise. This is a simple exercise, which can be done 15 to 18 times in a set.

A very good lower abdominal exercise. For this exercise, lie on the floor and place your hands under your buttocks. Place your feet on the floor. Slowly lift your feet off the floor and try to bring your knees towards your chest. Then, slowly come back to the starting position. Repeat the exercise 15 times.

March on the Spot : 5 minutes without break
Neck Exercises : 1 set of 10 counts
Push Ups : 1 set of 10 counts each
Squats : 2 sets of 10 counts each
Lunges : 2 sets of 12 counts each
Jumping Jacks : 2 to 3 minutes
Crunches : 2 sets of 15 counts each
Reverse Curls : 2 sets of 12 counts each

This is just a sample bodyweight workout. You can add a number of exercises to this workout and personalize it as per your needs. If you have any health problems, it is recommended, you talk to your health care professional before you start off with any exercise plan.