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14 Quick Bodyweight Exercises for Busy People

In today’s fast-paced world, finding time for a gym visit can often feel impossible. However, prioritising your fitness doesn’t have to be a time-consuming endeavour. Bodyweight exercises offer an effective solution, allowing you to get a solid workout without the need for special equipment or a gym membership. Here are 14 quick bodyweight exercises that you can fit into even the busiest of schedules.

1. Jumping Jacks

A classic warm-up exercise, jumping jacks elevate your heart rate and engage multiple muscle groups. Simply stand with your feet together and jump while spreading your arms and legs outward, then return to the starting position. Aim for 30 seconds to 1 minute.

2. Push-Ups

A fantastic upper body strength builder, push-ups engage the chest, shoulders, and triceps. Start in a plank position, lower your body until your chest nearly touches the ground, then push back up. If you find traditional push-ups challenging, start with knee push-ups instead.

3. Squats

Squats primarily target your legs and glutes. Stand with your feet shoulder-width apart, lower your body as if you’re sitting back in a chair, and return to standing. Aim for 15-20 reps to really feel the burn.

4. Plank

The plank is an excellent core exercise that also works your shoulders and back. Position yourself on your elbows and toes, keeping your body straight from head to heels. Aim to hold this position for 20-60 seconds.

5. Burpees

For a full-body workout that will elevate your heart rate, burpees are hard to beat. Start from a standing position, squat down, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and explode into the air. Repeat for 30 seconds.

6. Lunges

Lunges improve leg strength and balance. Step forward with one leg, bend both knees until your back knee nearly touches the ground, then push back to standing. Alternate legs and aim for 10-15 reps on each side.

7. Mountain Climbers

Begin in a plank position and quickly alternate bringing your knees to your chest. This exercise not only works your core but also gets your heart rate up. Go for 30-60 seconds of continuous movement.

8. Tricep Dips

Find a sturdy chair or sofa, and sit on the edge with your hands beside your hips. Slide off the edge and lower your body by bending your elbows, then push back up. Aim for 10-15 reps for a solid triceps workout.

9. High Knees

This exercise is great for cardio and leg strength. Stand in place and jog, bringing your knees up towards your chest as high as possible. Keep this up for 30 seconds to get your heart racing.

10. Glute Bridges

To target your glutes and lower back, lie on your back with your knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top before lowering back down. Try 15-20 reps.

11. Wall Sit

A great lower body exercise, wall sits build endurance in your legs. Find a wall, lean against it, and slide down until your knees are at a right angle, holding this position for as long as you can—aim for at least 30 seconds.

12. Side Plank

This variation of the plank focuses on your obliques. Lie on your side and lift your body up on one elbow and the side of your foot, forming a straight line from head to toe. Hold for 20-30 seconds on each side.

13. Bicycle Crunches

To strengthen your core, lie on your back with your knees bent. Lift your shoulder blades off the floor and bring your opposite elbow towards your opposite knee while extending the other leg. Alternate sides for 12-15 repetitions.

14. Yoga Flow

Integrate a series of yoga poses, such as Downward Dog to Cobra, to improve flexibility and strengthen your core, back, and arms. Spend 5-10 minutes moving through the poses, focusing on your breath.

Conclusion

You don’t need a lot of time to get a great workout; these 14 bodyweight exercises can be completed in as little as 15-20 minutes, making them perfect for busy lifestyles. Whether you incorporate them into your morning routine, during a break at work, or in the comfort of your home, you can stay fit without the hassle of a gym. Remember, consistency is key, so set aside time each day to move, and enjoy the benefits of a stronger, healthier body.

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