Some of the most effective exercises can be done without equipment and simply using your own bodyweight. Bodyweight workouts have been repeatedly shown to be effective and efficient when it comes to building strength, endurance, flexibility and balance. Bodyweight workouts can also help injury-proof your body and give your immune system the boost it needs.

The following are 10 Bodyweight Exercises that I have carefully designed to improve your overall health and fitness. Make sure to read the insurrections carefully to ensure proper form to avoid injuries.

WARNING: Do not try this workout if you are new to Fitness or suffering from an injury. This workout is designed for intermediate and advance fitness levels.

CAUTION: Always start out slowly in terms of both the duration and the intensity so your body has time to adapt. For best results try the full circuit twice or three times.

1. Jumping Jacks:

Time: 1 minute

Jumping Jacks is a basic, cardiovascular exercise that can be done in limited space.

STEPS: 

• Stand upright with your legs together, arms at your sides.
• Bend your knees slightly, and jump into the air. 
• As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 
• Jump back to starting position.
• Repeat.

2. Three Legged Dog with Knee to Elbow

REPS – 15 a side

This is a good exercise to work your upper body, core and gluteus.

STEPS:  Come to plank. Place your shoulders directly over your wrists. Without moving your hands or feet, lift your hips into down dog.

1. Lift your right leg straight up behind you.
2. Pull your knee in sideways as if trying to touch your elbow, while bringing your shoulders forward directly over your wrists.
3. Hold for a count of 3 or however long you can hold it.
4. Return that leg back to the lifted position behind you and emphasis on flexing your gluteus.
5. Repeat…

3. Jump Squats

Time: 1 minute

This high intensity exercise will strengthen your legs and core.

STEPS: 

1. Stand with your feet shoulder-width apart.
2. Start by doing a regular squats engage your core, and jump up explosively.
3. When you land, lower your body back into the squat position and touch the ground if possible.
4. Make sure you land with your entire foot on the ground. Be sure to land as quietly as possible, which requires control.
5. Repeat….

4. Inchworm

REPS – 15

This is a good exercise to work your upper body and core.

STEPS: 

1. Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. Keep your knees straight if possible.
2. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists
3. Walk your hands back toward feet.
4. Repeat…

5. Skaters

Time: 1 minute

This exercise tones the gluteus, hamstrings, thighs, and core all at once.

STEPS: 

1. Start in a small squat.
2. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, avoid touching the floor if possible.
3. Reverse direction by jumping to the right with your right leg.
4. Repeat…

6. Side Planks

REPS – 15 a side

This exercise will sculpt your obliques and stabilizes your core.

STEPS: 

1. Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other, and place your hand on top of your right hip.
2. Raise your hips so that your body forms a straight line from head to heels. This is the starting position.
3. Keeping your core braced and your gluteus engaged, slowly lower your left hip.
4. Reverse the move, returning to side plank position.
5. Repeat…

7. Squat Kicks

Time: 1 minute

This exercise strengthens, your legs, gluteus, core and improves your heart muscles.

STEPS: 

1. Stand with your feet shoulder width apart in a squat position, and fists protecting your face.
2. Bring your left knee up in front of you and extend your leg out in front.
3. Touch your toes with the opposite hand and alternate.
4. Repeat…

8. Push-ups

REPS – 30

The push-up may just be the perfect exercise that builds both upper-body and core strength.

STEPS: 

1. Get into a plank position with your arms straight and hands a bit wider than shoulder-width.
2. Lower your torso until your elbows form a 90 degree angle and push back up.
3. Keep your neck neutral.
4. Repeat…

Modified Variation: Bent-Knee Pushups – This is a modified version of the standard pushup performed on the knees rather than on the toes. Be sure to keep the knees, hips, and shoulders all in a straight line. Do not allow yourself to bend at the hips.

9. High Knees

Time: 1 minute

This is a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility.

Note: If this is the first time you are doing this exercise, you may want to start with less time to avoid injuries.

STEPS: 

1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
3. Repeat…

10. Leg Raises

REPS – 30

This exercise builds your abs while lying down on the floor.

STEPS: 

1.  Lie on your back, legs straight and wide apart and arms straight over your head.  
2. Keep your head and upper shoulder off the floor.
3. Lift your legs all the way up to the ceiling until your butt comes off the floor as your are bringing your arms towards your legs.
4. Slowly lower your legs and arms back down till they’re just above the floor.
5. Repeat….