If you are just beginning an exercise program, or don’t like gyms, and want to workout at home, you can still have very productive workouts, even if you have little or no equipment using bodyweight exercises.

Much of the fancy equipment at gyms is really not necessary and mainly there to add variety or look attractive to potential new gym members.

That’s right! You can get just as good of a workout without having any large pieces of equipment, but you generally have to get a little creative with your exercises and training, especially if you do not have any equipment. That said, just adding some inexpensive equipment like dumbbells, cables/bands, or an exercise ball drastically increases the amount you can do at home.

However, this article assumes you do not have any equipment at all, which means a lot of the exercises you perform will be bodyweight exercises.

A bodyweight exercise is any exercise that uses your body as resist

Lie face down with your chest on the floor and your legs extended behind you with your feet together. Place your hands wider than shoulder with apart and level with your chest, so that your elbows are pointing outwards and your hands are flat on the floor. Keep your elbows in line with your wrists and hands so they form a “right angle”.

With your face looking at the floor, keeping your midsection firm, straighten your arms so that you push your body up and away from the floor. Hold for a count of “1″, then bending your arms again lower yourself back down until your chest slightly touches the floor, ensuring your don’t let your hips sag. Then straighten your arms again pushing your body up from the floor – continue with this sequence for the required amount of reps.

Push ups from your knees

Lie face down with your chest on the floor with your knees bent and your lower legs and feet pointed towards your butt. Place your hands wider than shoulder with apart and level with your chest, so that your elbows are pointing outwards and your hands are flat on the floor. Keep your elbows in line with your wrists and hands so they form a “right angle”.

With your face looking at the floor, keeping your midsection firm, straighten your arms so that you push your upper body and thighs up and away from the floor. Hold for a count of “1″, then bending your arms again lower yourself back down until your chest slightly touches the floor, ensuring your don’t let your hips sag. Then straighten your arms again pushing your body up from the floor – continue with this sequence for the required amount of reps.

Jumping Jacks

Starting position…Stand up straight keeping your knees soft, not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm.

Jump up “spread eagled“, so to speak. Raise your arms, keeping them slightly bent, out to the sides and upwards as you jump, have your legs wide apart. Lowering your arms and legs land back at at starting position making sure that you keep your knees soft – to prevent jarring of your joints and back. Repeat the exercise until you have completed your set.

Push-Up Burpees

Start in pushup postition. Perform a push-up with your legs extended out behind you and your hands about shoulder width apart, fingers facing forwards. Now drive your legs up underneath you so that you’re in a squat position with your arms either sides of your legs and your fingertips touching the floor. Now jump up as high as you can, keeping your knees bent slightly then land back in squat position. Drive both your legs back behind you again. Repeat sequence.

Correct form is important with this exercise as you need to keep the movements flowing and continuous. As soon as you have completed a rep then continue straight onto the next rep. As soon as you feel the correct technique drop off stop immediately. Correct form is essential. Better to get three or four top notch reps out than 10 terrible sloppy reps that can put you at risk of injury.

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.