How to Workout at Home Without Equipment or Weights

Work, take care of the family, work take care of the family, work overtime. Even though we all have busy schedules, staying fit and being in shape should be a top priority, because without your health, what are you left with? Here are some tips on how to work out for 10-20 minutes in the comfort of your own home without any equipment or weights and boost your metabolism to become a fat melting machine:

Prison Squat/Burpee/Box Squat with Pushup

Whatever you call it, it's all pretty much the same movement. Here is how to perform one:

1. Plant your palms and toes on the ground as if you were going to do a pushup.

2. Do a pushup.

3. As you rise up, tuck your legs under you so your knees are touching your chest (as if you were crouching).

4. Push yourself up to a standing position with your legs.

5. Jump up in the air.

6. Land firmly on the ground, drop down into pushup position and do a pushup.

7. Repeat.

These are called prison squats for a reason. For one, they don't require much space at all to do. You can do this exercise within a 10x10 radius. Secondly, they are grueling and painful. After a couple of repetitions, your lungs will be gasping for air and your legs and arms will be sore with pain. This is probably why people in prison do this exercise. They are one of the best full body workouts in one full movement. This will work your triceps and chest as you do pushups, legs, gluteals, and calves as you move into the crouching and jumping position, and your back muscles as you get back on the ground to repeat the pushups.

Tricep Dip

Find a stable bench or raised platform:

1. Face away from the bench.

2. Put your palms on the edge of the bench while sticking your legs out straight in front of you.

3. Dip as low as you can without letting your legs or bottom touch the ground, all the while keeping your legs straight.

4. Push yourself up until your arms are almost straight (but don't lock your arms), and dip again.

5. Repeat.

These will work mainly your tricep muscles (the muscles on the back of your upper arm). These dips also provide a good way to strengthen your shoulders to make them more defined and chiseled.

Jump Rope

This is not a very vital part to strength gaining, but if you want to burn and melt away fat to show off your body, you need to look lean and not bulgy. Jumping rope is an exercise that can be performed pretty much standing in one place, and it is one of the best forms of cardio out there. Your whole body is being put to the test as you will most likely sweat a lot from this exercise. This can be done in a very small area, and it can be done for longer periods of time than running (running makes your legs tired faster). You will find that this will reveal your rock hard physique - something probably covered by your layers of excess fat.

Ankle Touchers

1. Lie flat on the ground with your knees in the air and your ankles touching your bottom.

2. Lift your upper body just enough so that your left hand can touch your left ankle. Now move to the right side and touch your right hand to your right ankle.

3. Repeat.

These work your abdomen like no other ab workout. You are not full sitting up, nor are you fully lying down. That, added to the fact that you are moving side to side makes for a huge burn in your stomach that provokes your abdominal muscles to grow faster.

Mountain Climbers

1. Place your palms firmly on the ground.

2. Push your rear into the ar with your feet closer to your hands than if you were doing a pushup (looks sort of like a track runner getting ready to run)

3. Move your legs back and forth like you were running, but don't lift your palms.

This is almost like a "running in place" motion that works out your arms and shoulders while also getting the aspect of jogging in there. These mainly work your gluteals and your thighs.

Bridge

1. Get in pushup position.

2. Place your forearms on the ground instead of your palms.

3. Hold this position for a minute (or however long you can).

Your whole body will start to shake during this exercise. It mainly targets your lower back and abdomen to see how long you can hold the bridge without it toppling. This will make your core extremely strong and nicely toned.

Superman

1. Lie facedown on the ground.

2. Stretch your arms out in front of you like superman does in the movies.

3. Lift your left arm (keeping it straight) and your right leg.

4. Lift your right arm and your left leg.

5. Repeat.

This exercise will work your shoulders and your abs. In order to lift your limbs, you need to tighten your abdominals, which makes for a full body extension while forcing the need to tighten your core.

These are just some of the exercises you can do in your own living room without weights. The principle behind these exercises is to workout with your own body weight and gravity doing most of the work. You will look leaner and more fit than if you were to just lift large amounts of weights.