If you are not a member of a gym and don’t own your own exercise equipment, you can still look after yourself and stay in shape by doing various different bodyweight exercises at home.
For example, you can do push-ups, sit-ups, squats and lunges, which can all be performed without any weights or equipment, and are all very effective because they work a number of different muscle groups.
However if you want a really intense set of bodyweight exercises that will give you even greater results in terms of fitness, strength and toning, I have just come across this infographic that presents you with a series of 10 highly intensive exercises that you can at home:
As you can see, this includes push-ups, fast and slow mountain climbers, cossacks, burpees, dirty dogs, forward lunges and squat thrusts, as well as two variations of squats (Y squats and jump squats).
You are supposed to do 50 repetitions of each one (totalling 500 reps altogether), which sounds like an awful lot if you’re not used to performing some of these exercises, but you can always start with 10 or 20 repetitions of each one and build yourself up gradually, as suggested by Greg Brookes, the creator of this 500 Bodyweight Challenge.
In addition, you could also add sit-ups and crunches to the mix as well because these will really work your core abdominal muscles even further if you are looking to develop a six-pack.
These exercises alone should give you some impressive results because they will improve your fitness levels, and will help strengthen and tone a number of different muscle groups. They will also help you lose weight if that is one of your goals.
However if you wanted to, you could also add sit-ups and crunches to the mix as well because these will really work your core abdominal muscles even further if you are looking to develop a six-pack.
You could also try to beat the record time for this 500 Bodyweight Challenge if you really wanted to push yourself, which currently stands at 11 minutes 31 seconds.