I’m a big advocate of workouts that use nothing more than body resistance. The moves are fairly simple; they don’t require much space, and you can do them anywhere. Plus, this kind of workout doesn’t cost you one penny, as no equipment is needed to follow the routine!
Group together the following 7 moves body-resistance for a quick at-home or on-the-go workout that includes full body strength and cardio-burst activities. Do 8-12 reps of the strength exercises, then perform the cardio bursts as quickly as you can for 30-60 seconds. Rest for 60 seconds at the end of the routine, then repeat 2-3 times.
Mountain climbers
Abs, core stabilizers & shoulder strength and cardio
- Start in a plank position, on toes, heels in line with hips, wrists in line with shoulders
- Keep body flat, and shoulders, hips and ankles aligned
- Alternating legs, bring one knee to chest, then return to start position
- Do as many as you can, as quickly as you can
Genie squat
Quadriceps and glutes strength
- Position feet shoulder width-apart, with knees and toes turned out slightly
- Hold arms stacked, elbows bent 90°, at chest height (like a genie)
- Keeping heels grounded and arms and chest lifted, sit back, and down to knee height
- Rise to start position, squeezing butt and pressing into heels
Hover
Core and shoulder strength
- Align elbows and shoulders
- Lift hips (option to make this exercise more difficult: lift hips and knees), keeping body flat
- Hold, bracing abdominals, squeezing butt and thighs, pressing into forearms
Broad jump
Quadriceps, glutes, core stabilizers and cardio
- Position feet hip-width apart, bend knees to squat
- Jump forward as far as possible, landing on both feet, heels first; finish in a squat
- Repeat
Quadriceps, abductors, hamstrings, glutes, calves and core stabilizers
- Position feet hip-width apart
- Moving right leg only, step forward, lunge down, push back to start position
- Step right, side lunge, push back to start position
- Step back, lunge down, push forward to start position
- Repeat front, side and back sequence 8-12 times
- Repeat set leading with the left leg
Push-ups
Chest, shoulders and core strength
- Place hands wider than shoulder-width
- Knees on floor, hip-width apart and set back from hips (option to make this exercise easier: set knees under hips)
- Keep, head, neck and spine aligned; core braced
- Lower chest toward floor, to a 90° bend at elbows
- To push up, press palms of hands into floor
Burpees (modified)
Core stabilizers, quadriceps, glutes, calves + cardio
- Position feet hip-width apart
- Bend knees, bringing hands to floor
- Step one leg back, then the other leg, to plank position
- Step one leg forward, then the other leg, to forward fold
- Stand, raise heels and reach arms over head
- Repeat; do as many as you can, as quickly as you can
Katya Mohsen is a personal trainer with over 10 years of experience in fitness and sports training. Catch her practical fitness advice Thursdays on Slice.ca.
