Building muscles and keeping yourself fit is possible without weights. So, when you are at home or any time when weights are not available, now you know how you can not skip a workout, so don’t make any lame excuses now and put workout shirts and joggers on. You can do these workouts anywhere and get a complete body workout just like you used to. However, you might need a few things like a pull up bar. If you don’t have one, see any place like a door or distance between pillars, which you can use as a pull up bar. We have devised these easy body weight workouts with a why and how of each. 

Press-ups Burpee

How and Why

Start by doing a press-up when you reach the ground, push yourself up to stand straight. Do a squat then jump up. Keep the legs straight and get the hands straight up over the head. As soon as you land, jump do a squat again and then press as you finish the squat. Once you are back in the starting position, repeat. You can start breaking it into a push up and burpee by doing press-ups first and then burpees. These make a combination of these two to make the workout more intense. Do the press-up with a wide and close grip. 

This workout will focus on upper as well as lower muscle in the body. The rest assured you perform it the right way. Keep the hands at a distance equally. As you jump up, try to go as high as possible. Tighten your glutes and engage the core to maintain stabilization. Land light putting pressure on your ball joint. 

Spider-Man press-up

How and Why

Further to work on the upper body we have Spider-man press-up. To do this you have to get into a press-up position and before doing a press-up lower the chest close to the floor bending arms and keeping the back straight. Now tuck one knee in from the side. Try to touch it to the elbow slowly and back. Now do a press-up, get back into a lowered chest position and touch the left knee to the left elbow, do a press-up again and repeat. 

This exercise engages your core, back, chest, wings, and arm muscles. This will give you a good upper body workout. Just remember to keep the motion slow and steady. Start with where you feel comfortable, try to do at least 5 reps of 3 sets.

Pike press-up

How and Why

Get a bench or anything which is about the same height. Place your feet on the bench, hands on the floor with arms straight. Now tuck your head in and get your head close to the floor and do a press-up. While doing so your body should form an “L-shape”. This also engages the core, upper back, and arm muscles.

Wide-grip pull-up

How and Why

Grab some bars wider than your shoulders with palms facing away from you. While holding the bar your arms would be forming a V-shape. Now slowly pull yourself up and contract the back muscles. Get your chest at the bar level, if you cannot at least get the chin up there. You can get help from someone or put a stool under your feet if it seems impossible. This workout strengthens the back and wings as well as shoulders.

Step-up with Knee Raises

How and Why

Now we are done with the upper body, let’s get to the lower part. Put a bench or something which is as high as your knee in front. Now step one foot on it, push yourself up with, and tuck the other knee towards the chest. Lower the tucked in the knee and get back in the starting position. Do ten reps with one leg and repeat with the other leg without taking a rest. This workout is to work on thighs and core muscles. Keep the motions as slow as you can but be careful to maintain the balance throughout.  

Spider-man Crawl

How and Why

Get your chest close to ground in press-up position and start crawling in position, get one knee towards the elbow simultaneously. While bringing the knees-up make sure to engage the core and crunch the abdomen. Get the knee as close and as slowly to the elbow as possible to the most out of this workout. This workout strengthens your core, and targets legs, arms, chest, as well as shoulders.

Standing Long Jump

How and Why

Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward. Bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.

Single Leg Glute Bridge

How and Why

This one is simple, just lie down facing the ceiling and form a bridge by lifting your body touching the ground. Balance the body with feet, head, and arm on the floor. You can also try a single leg and double leg bridge. Make sure to clench your glutes and thrust off the ground slowly. It engages the abs, legs, and glutes and burns the fat good.