Body Weight Exercises: An Easy and Economical Way to Get in Shape
Let's face it...
Staying in shape can get expensive really fast.
A multi-billion dollar industry is based on that fact.
And it may not only waste your money, but your time, which is even more important.
This is why body weight exercises are a quick, easy way to get started on your road to physical fitness.
For our purposes, I'll stick to just those exercises that get your heart pumping using nothing but your own body weight.
Most of these exercises can be done anywhere: at home, in the park, in your office or (empty) conference room.
Now I'm about to go into some exercises, but I'm going to leave the descriptions out.
The written form, isn't usually the best for teaching exercise.
A picture is worth a thousand words, and how many for a video? Who knows.
If you're curious about any of these exercises, you can almost certainly find a demonstration on YouTube or other free video database.
I've highlighted the exercise names to make them easier to track down.
Upper Body Pushups are the upper body classic.
They work the chest, arms and shoulders beautifully.
Chair dips(also called tricep dips) are also great workouts for the triceps on the back of your arm.
For this, though, you'll need some chairs, a bench or some other piece of furniture that will support your weight.
And if you have a good place for it (a playground, a sturdy tree branch) then pull ups and all their variations are great exercises.
Abs and Core Muscles The crunch(aka sit up) is the mainstay of ab workouts.
This can be varied to work other specific muscles, such as in the twist crunch which is exactly what it sounds like.
Do a crunch, and then twist your body to work the obliques on either side of your abs.
And for a challenge, you can do some mountain climbers, which will get your legs moving, too.
Legs Squats are great for working the thighs and glutes (aka the butt), and so are lunges.
Calf raises are also a nice way to work the lower legs, and you can try them on a step for a challenge.
Leg raises are fantastic exercise for the hips and thighs, and they can also get the abs involved depending on which variation you try.
Cardio These exercises can be used to get your heart pumping, either as part of a workout or as a warm up.
Jumping jacks are an old standard, and they get your whole body moving.
Side jumps are a great way to work the legs.
And though it may sound weird, shadow boxing can be a great solo exercise.
By balancing on the balls of your feet and bending your knees, and by keeping your hands moving, you can get a high-intensity workout for your whole body.
So there you have it...
The short-short version of body weight exercises.
Though this is an economical option, you may have to spend a little money up front.
If you don't have a good pair of athletic shoes, your knees will thank you for getting a pair.
Also, a good set of workout clothes will make the experience easier and more comfortable.
Other than that, you won't need any equipment for these exercises.
That's the point.
Staying in shape can get expensive really fast.
A multi-billion dollar industry is based on that fact.
And it may not only waste your money, but your time, which is even more important.
This is why body weight exercises are a quick, easy way to get started on your road to physical fitness.
For our purposes, I'll stick to just those exercises that get your heart pumping using nothing but your own body weight.
Most of these exercises can be done anywhere: at home, in the park, in your office or (empty) conference room.
Now I'm about to go into some exercises, but I'm going to leave the descriptions out.
The written form, isn't usually the best for teaching exercise.
A picture is worth a thousand words, and how many for a video? Who knows.
If you're curious about any of these exercises, you can almost certainly find a demonstration on YouTube or other free video database.
I've highlighted the exercise names to make them easier to track down.
Upper Body Pushups are the upper body classic.
They work the chest, arms and shoulders beautifully.
Chair dips(also called tricep dips) are also great workouts for the triceps on the back of your arm.
For this, though, you'll need some chairs, a bench or some other piece of furniture that will support your weight.
And if you have a good place for it (a playground, a sturdy tree branch) then pull ups and all their variations are great exercises.
Abs and Core Muscles The crunch(aka sit up) is the mainstay of ab workouts.
This can be varied to work other specific muscles, such as in the twist crunch which is exactly what it sounds like.
Do a crunch, and then twist your body to work the obliques on either side of your abs.
And for a challenge, you can do some mountain climbers, which will get your legs moving, too.
Legs Squats are great for working the thighs and glutes (aka the butt), and so are lunges.
Calf raises are also a nice way to work the lower legs, and you can try them on a step for a challenge.
Leg raises are fantastic exercise for the hips and thighs, and they can also get the abs involved depending on which variation you try.
Cardio These exercises can be used to get your heart pumping, either as part of a workout or as a warm up.
Jumping jacks are an old standard, and they get your whole body moving.
Side jumps are a great way to work the legs.
And though it may sound weird, shadow boxing can be a great solo exercise.
By balancing on the balls of your feet and bending your knees, and by keeping your hands moving, you can get a high-intensity workout for your whole body.
So there you have it...
The short-short version of body weight exercises.
Though this is an economical option, you may have to spend a little money up front.
If you don't have a good pair of athletic shoes, your knees will thank you for getting a pair.
Also, a good set of workout clothes will make the experience easier and more comfortable.
Other than that, you won't need any equipment for these exercises.
That's the point.
