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Your body is the best training equipment in the world. In fact, you don’t need access to a gym or fancy equipments for a killer workout. Bodyweight exercise will get your heart pumping and sweat dripping in no time.

All you need is your body, a mat (maybe), and a simple routine to follow. That’s it.

Therefore, here is a do-anywhere bodyweight workout routine that will make your muscles burn, and it only takes no more than 30 minutes to finish.

To make sure you are doing right, be sure to stick to good form at all times while pushing yourself as hard as you can possibly can during each exercise—if you are not worn-out and grasping for a breath by the end, you are not pushing it hard enough!

01. Pike Plank jumps

I always had a love/hate with powerful and tiring exercise. Pike plank jumps target almost every muscles in your body—especially the core and shoulders—and it can also help you build endurance and mental agility.

Keep jumping back and forth as quickly as possible for 45-second to one minute to complete one set. Do three sets.

Begin by getting into a standard plank position with hands directly beneath your shoulders, core engaged. Make sure to form a straight line from your head to your heels. Activating your core muscles—especially the abs and the glutes—can help you keep good form.

Next, while keeping your palms firmly on the ground, Jump your feet together and forward toward your hands into a pike position, pause for a moment, then jump back to the plank position.

 

02. Air Squats

Close Squat to Lunge Step 1The squat—with all its variations—is one of the most effective strength building exercises in the world. They can help you build lower body strength and mobility like nothing else. And in case you don’t have access to weights, you can always opt for the equipment free air-squats.

Perform one to two minutes of squat to complete one set. Do three sets.

Begin by standing with your feet a little wider than hip-width apart, with your feet turned outward slightly. Make sure to keep you back flat and shoulders down throughout the exercise.

Next, to perform your first air squat, bend your knees slowly, and sit back and down as if you are sitting down into a chair, then stand back up by pressing through the heels and driving with the glutes.

To keep good form, make sure that your knees are aligned over your ankles, and that your back stays flat at the bottom of the squat. Once you can do air-squats with good from, add speed for more challenge.

 

03. Dive bomber push ups

Also known as Tiger pushups or Dands in Sanskrit, this variation targets almost every muscle in the body—from head to toe—so it’s a compound move per excellence. Not only that, dive bombers are also key for increasing total body mobility and endurance. And they are hard as hell.

Aim for 10 to 12 reps to complete one set. Do three sets.

Start in a downward dog positing with your hands on the floor about shoulder width apart, with your butt elevated in the air and feet roughly shoulder width apart. Your body should look like an inverted “V”

Next, to perform the diver bomber push-up, bend your elbows and lower your chest toward the flour until it almost touches it as you push forward and dip your body upward. Make sure your chest is up, arms straight and back arched.

Pause for a moment, then reverse the movement by bending your elbows again, bringing your chest back to the floor then pushing back up into the starting position. This is one rep.

 

04. Burpees

You just can’t do a bodyweight workout without adding in a few burpees. In fact, burpees—along with squats—should be a staple in your workout arsenal.

Why

Burpees are one of the best exercises of all time. Burpees hit pretty much every muscle in your body. They will also challenge your cardiovascular system, burn mad calories, whipping you into the best shape of your life. So it’s no wonder that most CrossFitters eat and breathe burpees.

Do as many reps as possible, striving for maximum height with each jump, for one full minute to complete one set. Do at least three sets.

Push-Up-with-Burpee-Step-2Start in a squat position with your hands firmly on the ground in front of you.

Next, kick your feet back to a standard push-up position with back straight and core engaged, then immediately kick your feet back to the squat position and explode up as high as you can from the squat position.

Then repeat while moving as fast as you can while keeping good form.

If you are looking for more challenge, then make sure to lower yourself into the bottom portion of the push-up with every burpee you perform.

About the Guest Author

vEPc-ictDavid Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications.

For more tips and training guidelines go to his blog RunnerBlueprint.

You can also follow David on Twitter: @DavidDack

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