Staying in Shape Without a Gym


There are alternatives to working out with heavy weights and large gym equipment. Incorporating a daily bodyweight workout plan into your fitness regime is easy and best of all won’t cost you anything but a little sweat and some calories. Here is a bodyweight workout plan you can do at home, or in the office and is perfect for the beginner or the hardcore fitness fan.

1. Push ups.
3 sets of 10 reps.
2. Air Squats
3 sets of 10 reps.From a standing position, bend you knees slowly keeping your head and shoulders straight.
3. The Plank
Get down in the pushup position, lower yourself so you are resting on your forearms keeping your back straight and hold for 2 minutes.
4. Calf Raises
3 sets of as many reps as possible. Stand up straight then raise your feet so you are up on your tippy toes.
5. Tuck Jump
3 sets of 10 reps. From a standing position, jump up in the air as high as possible, bringing your knees up to your chest.
6. Superman
Lay flat on your stomach then lift your arms and legs of the ground so only your abdomen is supporting you. Hold for as long as possible.
7. Chin ups / Pull Ups
3 sets of 10 reps. A difficult exercise for the beginner.
8. Sit-ups / stomach crunches
3 sets of 10 reps.

So with just 30 minutes daily, this bodyweight workout plan can help you build muscle fitness and
help fight unwanted excess weight.