Bodyweight exercise are strength training exercises that don’t require any free weights or gym machines to complete, relying instead on your own body weight to offer resistance. The lack of equipment necessary makes these kinds of exercises easy to do anywhere and at any time!

Woman does mountain climber exercise

Mountain Climber
This move is perfect for strengthening the core and getting the heart rate up with a bit of cardio, helping to flatten your stomach and burn calories. Get on the floor on your hands with your feet stretched out on the toes of your feet, similar to the plank position. Pull one knee up toward your arms, keeping your arms in place. Quickly alternate by jumping to straighten your leg while bringing your other knee up to the chest and keep alternating.

Arm Circles
This may seem simple and ineffective, but it’s a great workout for your arms. Stand up straight feet shoulder width apart and your arms out, perpendicular to your torso. Slowly make circles with your arm (about one foot in diameter), going in a clockwise direction. Do this for about twenty to thirty seconds, and then switch direction of the circle, going counter-clockwise.

Plie Squat
This exercise is a great workout for your lower body. Start with your legs wider than shoulder width apart, with your feet turned outward and your arms at your chest or resting on your hips. Bend the knees and lower into a squat position so that your thighs are parallel to the floor. Push back up into a standing position and repeat.

This position is great for strengthening the chest, back, and core and it’s super simple! Start lying face down, with arms and legs extended. Simultaneously lift both arms and both legs off the floor at the same time, being sure to keep your torso as still as possible. Your body should form a small curve. Hold for about five seconds and lower back to the floor and repeat.

So next time you want to get a quick workout in, try these easy and quick bodyweight exercises and see your muscles strengthen and your fat burn away!