If you are looking to mix up your workout with some great exercises that you can do at home, in the park, or pretty much anywhere, some of the most effective exercises require little more than your body weight.
From push-ups to planks, you can use your bodyweight as resistance and hit almost every muscle group. Below are seven of the best body weight exercises. Perform these exercises in a circuit, which will increase the intensity and fat-burning benefits of this workout.
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Try not to rest until you complete all exercises. Repeat the circuit 3 times.
1. Step-Ups
Do steps onto a bench or stair for a total of 1 minute. Start by leading with your right leg for 30 seconds, and then repeat leading with your left leg for another 30 seconds.
2. Squats
With feet hip-distance apart and body weight in your heels, perform 10 squats. Hold the last repetition for 10 seconds.
3. Tricep Dips
With your hands behind you on a bench and your legs straight out, perform 10 tricep dips. For an added challenge, hold the last repetition down and pulse 10 times.
4. Push-ups
With your hands wider than shoulder-width apart and either your knees bent or legs straight, perform 10 push-ups. Hold the last push-up down for 8 seconds.
5. Forearm Plank
Begin on your forearms and knees. Extend your legs out so that you are now on your forearms and toes. Keeping your back flat and your abdominals engaged, hold this position for 30 seconds.
6. Glute Bridge
Begin lying on your back with your knees bent and your feet flat on the floor. Tuck your pelvis under and slowly lift your hips until you feel your glutes engage. Hold this position for 30 seconds. Repeat 5 times.
7. Reverse Plank
Begin sitting up with your legs extended straight out. Place your hands behind you with your fingers facing away. Keeping your legs straight, slowly press up using your hips and arms. Hold this position for 20 seconds. Repeat 5 times.
Got a question for Dr. Emily? Email her: Emily@LucilleRoberts.com
