The best part about bodyweight workouts is you can do it from the comfort of your own home.
The other benefits are:
✓ No Gym membership
✓ No weights or equipment required
✓ Great for building technique
✓ You can burn fat - fast!
✓ It's challenging for every level of expertise
✓ Increase flexibility
✓ Increase core strength
✓ Never have an excuse not to workout!
How to perform the 10-Minute Beginner Bodyweight Workout
Equipment Needed: Your body!
Timing: Perform each exercise for 30-60 seconds, working through each exercise with very little rest in between (unless needed). Repeat the circuit until the 10 minutes is up.
• Focus on your technique
• Don't rush the exercises
• Rest if needed
1. Jump Squat
If your goal is to burn more calories and fat faster, then the Jump Squat is for you. The jump squat hits the "fast twitch" muscle fibers in your legs. The jump squat is just a squat, with a jump in between.
How to: Get in the squat position by spreading your legs shoulder width apart, drive the hips back as you squat and then perform an explosive jump, landing back into a squat position.
Lunges are great to define the shape of legs and glutes as well as improving balance, stability and coordination at the same time.
How to: Stand tall with your feet shoulder width apart. Take a big step forward with your right leg, shift your body weight forward so your heel hits the ground first and bend both knees to a 90° angle. Recommend holding that position to make sure your technique is correct, then drive your front heel into the ground to push yourself back up to the starting position and repeat on the other leg.
Push-ups mainly exercise your chest, triceps and shoulder muscles and are a great way of building strength fast.
• Keep your back straight
• Keep your core engaged
• Your butt should be down, not lifted
• Keep your body in a straight line, make sure you're not either sagging down or arched up
How to: Lay face down on a mat, get yourself into a high plank position and place your palms face down on the mat, shoulder width apart. Your shoulders should be positioned over your hands, and feet pulled together behind you. With your body straight and core engaged, lower your body towards the floor while maintaining a strong torso.
Continue to lower yourself until your chest hits the ground, then push yourself back up to the starting position with your arms.
4. Bicycle Crunches
Bicycle Crunches are excellent for activating your upper abdominal muscles and obliques.
How to: Lie flat on the floor with your lower back pressed into the ground. Place both your hands behind your head, inter locking your fingers to support your head. Make sure your elbows are spread out so you can't see them. Keeping your core engaged, lift your legs into the air, bring your right leg up towards your chest with your ankle pointing down so your foot is in line with your shin. While doing that, simultaneously twist your torso to the left side of your body bringing your right elbow to your left knee. Repeat on the alternating side.
5. Mountain Climber
The Mountain Climber exercise is a great way of working your upper body, lower body, core and cardio at the same time!
• Try not to bounce off your toes as you perform the exercise
• Make sure your toes touch the floor on each movement
How to: Get yourself into a raised push up position on the floor, evenly distributing your bodyweight across your hands and feet. Make sure your hands are placed shoulder width apart, core is engaged and body is in a straight alignment.
Once you're in position, bring your right leg up towards your chest as far as possible, then switch by stretching that leg back out and alternating with your other knee.