Most people find that having a routine is the key to achieving their fitness goals. Whether you play sport on the weekend, have your favourite classes at the gym during the week or have a regular workout session with a buddy every Tuesday, having a good routine is often the key difference between achieving your fitness goals and going off the rails.
So happens when you go away on holiday? Or if something interrupts your schedule and you end up missing your fitness class or workout? Should you just give up and let let yourself slide back towards an unhealthy lifestyle?
Of course not!
The fact is that while having a fitness routine with classes, sports games or gym workout sessions is great, you really can get a great exercise session at ANY time, ANY place. You don’t need equipment, scheduled sports games or a class instructor to get you motivated and getting a sweat on, all you need is you!
10 Body Sculpting Exercises
Here are 10 great bodyweight exercises that you can do literally anywhere, any time and with no equipment required:
Burpee – If you have been to any kind of boot camp or crossfit class, you are sure to have run across this exercise. A great compound exercise that combines a squat jump and a push up (depending on what variation you do), this exercise is one of the very best single exercises for getting a total body workout.
Mountain climbers – Combining an intense cardio workout with great strength conditioning for your core and shoulders, this exercise will leave you out of breath faster than you expect.
Bicycle – This exercise has been proven to be the most effective all round ab exercise for building a six pack, and can also be a great cardio workout if you do each rep quickly.
Snowboarder jumps – Not one for the feint hearted, this variation on the jump squat with a 180 degree rotation for each rep is a serious calorie burner.
Jump lunges – Normal lunges are so last year! If you really want to kick your workout to the next level, mix in some jump lunges to really feel the burn.
Plank – An oldie but a goodie. This exercise is the ultimate workout finisher and gives your entire body a punishing workout. Once you master the basic version of this exercise, you can mix in some advanced versions such as the spiderman crunch plank.
Bear Crawls – Get back to nature with this super effective full body workout. Simply get into a pushup position, start crawling forward like a bear and wait for every muscle in your body to start screaming!
Pushups – Everyone thinks of pushups as a chest exercise, and they are, but they are also so much more. Mix in some variations like diamond pushups, clap pushups or T-pushups and you will soon feel it working muscles you didn’t even know you had!
Jumps – Remember when you were a kid and you would jump up and down just for fun and jump on every log or bench you went past? Well it turns out that you were on to a great exercise tip there! Box jumps onto a bench, table or any other surface make for a killer workout and if you don’t have anything to jump on to, then tuck jumps can be just as effective.
High knees – You probably are already aware that sprinting is one of the most effective fat burning exercises ever. Unless you are down at the park or the track though, it can be hard to find a flat space big enough. High knees are the next best thing and if done correctly can be just as effective as spriting, but you can do them anywhere!
Elite Athlete Training Tip
High Intensity Interval training (HIIT) is what elite athletes use to achieve incredibly effective workouts that can be done in 15 minutes or less. To create a HIIT workout from the 10 exercises above, simply pick 4 at random and complete each exercise consecutively for 40 seconds, resting for 1 minute after you complete the 4 exercises. Do that 4 times through for a full body workout that will push you to your limit in less than 15 minutes.
So you see there is no excuse to not work exercise and fitness into your life, no matter where you are or what you are doing. Take these exercises, empower yourself and get fitter, stronger and healthier every day!