Put Together These Bodyweight Exercises


While there's no shortage of equipment to help you burn calories, the best one costs nothing at all: Your own body. The key is to know the best body weight exercises and how to put them together for an effective, efficient workout. Try these out:

One-Legged Deadlifts
What: Balance on one leg and tip from the hips, lowering the torso and bringing the back leg straight up until both are (somewhat) parallel to the floor
Why: They can be done anywhere and don't require any special equipment. They work wonders on the glutes and hamstrings while challenging balance and stability
Requirements: A strong core, decent balance
Precautions: Can cause back problems if you're rounded forward. Keep the shoulders back and the back flat throughout the exercise.
Variations: With weight and leg on the floor, in a combination, with both feet on the floor, Warrior III, with a leg lift, with a jump, with a bent knee

How To:
In a circuit: Incorporate one-legged deadlifts into a circuit workout with the other exercises shown here, doing the exercise on both sides for 30-60 seconds
For power: Do a bent knee version, bending down to touch the floor and push back up, keeping the back leg lifted. Repeat for 30-60 seconds on each side. Add a jump for more intensity
For endurance: Focus on controlled speed, doing as many one-legged deadlifts as you can in 30-60 seconds, switch sides
For strength: Add weight or, for bodyweight deadlifts, hold each deadlift with the arms forward, just along the ears for 5 seconds, repeating for 12-20 reps on each side

Wall Sits
What: Sitting against a wall for as long as you can stand it
Why: Wall sits are great for warming up the lower body and for building endurance in the hips, glutes, quads and hamstrings
Requirements: A wall
Precautions: It's easy to cheat by staying high on the wall, which can waste time and cause joint pain. Keep the weight in the heels and try to keep the knees at 90-degree angles. Also, this really burns the quads
Variations: With a ball, with a chest squeeze, with a leg lift, holding weights, with biceps curls, overhead presses, front raises or lateral raises

How To:
In a circuit: Incorporate wall sits into a circuit workout with the other exercises shown here, holding it for 30 seconds to 2 minutes
For endurance: Hold a wall sit for as long as you can. Stand up, rest and repeat
For a warm up: Start with wall sits as a warm up for your lower body workout, holding for as long as you can