Can’t make it to the gym? We’ve got the moves to build strength and endurance without the equipment.

Use Your Own Bodyweight to Workout

Illustration by Shannon Orcutt

Now there’s no excuse to miss a workout, even if you’ve got nothing more than a floor and 10 spare minutes. These three moves are guaranteed to get the heart racing and muscles feeling the burn:

A. Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. Switch legs in the air and land in a lunge with the opposite leg forward. Do 10 on each leg and move directly to the next exercise!

B. Push-ups: With hands shoulder-width apart and feet flexed, hips width distance apart, keep the body in a straight line and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). Perform 10 reps. Rest 60 seconds, and repeat exercises A and B for two more sets each.

C. Burpees: This one starts out in a low squat position with hands on the floor. Next, kick (or step) the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. Do 5 sets of 10 with 30 seconds rest in between.

The Takeaway: Try this three-move, 10 minute workout for an effective at-home sweat session.

4-Minute Burn

Need another quick workout? Try any of these moves with Tabata Protocol!

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Find a partner for even more at-home exercises!

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