Are you looking forward to having a great body but don’t have the time to lift weights in the gym? Don’t worry! You can use your body weight and achieve the desired fitness goal that you need. Here are five bodyweight exercises to help you get toned and lean:

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Push-ups

The king of all workouts, pushups are the best bodyweight exercise that you should never skip. Here are the benefits of doing pushups:

• They help you tone your entire body
• They improve core strength
• They help strengthen your chest muscles
• They help your shoulder muscles grow
• They boost your triceps and biceps
• They strengthen your upper abs

Push-ups can be done anywhere without any equipment. So here are the ways to do pushups:

• Floor pushups- you can do this anywhere on a flat surface by keeping your hands shoulder-width apart
  Start doing 10 reps each for 3 sets
• Gradually increase to 20 reps each for 5 sets
• Try variations like narrow-width push-ups, diamond push-ups, spiderman push-ups, wide-width push-ups, worm push-ups, etc.

Free Squats

Like pushups works every muscle in the upper body, free squats work every muscle on the lower body.
Here are the benefits of doing squats:

• They help in toning your entire body
• They help in improving your core strength
• They help in strengthening your leg and thigh muscles
• They help your thigh muscles grow.
• They boost your calf muscles
• They strengthen your lower abs.

Squats can be done anywhere without any equipment. Here are the ways to do squats:

• Free squats- you can do this anywhere on a flat surface keeping your legs shoulder width apart
• Start doing 10 reps each for 3 sets
• Gradually increase to 20 reps each for 5 sets
• Try variations like narrow width, sumo squats, front squats, etc

Crunches:

One of the toughest part to work out is your abs. Consisting of a large surface area and sandwiched between your upper and lower body, abs remains a stubborn target for many. Crunches are a great solution to get rock-solid abs. Here are benefits of crunches:

• They help tone your entire body
• They improve your core strength
• They help strengthen abs and obliques
• They help in improving the muscle growth in abs
• They boost your back muscles

Crunches can be done anywhere without any equipment. Here are the ways to do crunches:

• Floor crunches- you can do this anywhere on a flat surface by keeping your legs together and then by raising them towards your body
• Start doing 10 reps each for 3 sets
• Gradually increase to 20 reps each for 5 sets
• Try variations like bicycle crunches, side crunches, Russian twists, etc.

Mountain Climbers

One of the best cardio workouts that stabilize the core, strengthens the abs and burns stubborn fat is mountain climbers. Here are the ways to do mountain climbers:

• Start doing 10 reps each for 3 sets
• Gradually increase to 20 reps each for 5 sets

Jumping Jacks and Burpees

Other simple examples of bodyweight cardio exercises are jumping jacks and the burpees. Both are highly beneficial to burn the extra fat in the body. Here are the ways to do both:

• Start with 10 reps of each for 3 sets
• Gradually increase to 20 reps each for 5 sets
• It is important to take a break between both the exercises so that your form is maintained

Do all these bodyweight exercises for 21 days, and you are sure to see great results.

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