POPSUGAR Fitness

The Do-Anywhere Bodyweight Workouts You Need to Know

Aug 27 2014 - 2:09am

Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym. These 12 bodyweight workouts are effective, easy-to-follow, and plenty of fun!

Source: Shutterstock [1]

Do-Anywhere Bikini Circuit

Tone all over with this printable strength-training plan [2] that's a great option all year long and offers the element of some heart-pumping cardio. If one of the moves is new to you, don't skip it; you can learn the details of each move here [3].

5-10-15 Workout

This 5-10-15 workout [4] is the perfect starter workout for bodyweight beginners — and once you start repeating the circuit, you'll see just how effective and challenging it can be! Get the printable version of this workout poster here [5], and start moving ASAP.

Power Plank Workout

Love the effective plank exercise? Target your core and upper body with a 20-minute workout [6] combining six different dynamic variations of the classic move. Before you get started, learn all the details for each variation here [7].

The Two-Part Weekend Workout

Instead of worrying about making it to a lengthy studio class over the weekend, make the most of your living room. This weekend workout plan [8] breaks down Saturday and Sunday, so you don't have to worry about skipping out on any fun! Here's a downloadable and printable PDF [9] version of this workout.

Just HIIT It

Seven minutes for a workout — who doesn't have time for that? That's why we've been loving this quick circuit workout! Learn how to do all the moves here [10], and get the printable poster of this seven-minute HIIT workout here [11].

Full-Body Plyo Workout

Jump, hop, and skip your way to a stronger body with this full-body plyometric workout. Learn more about each move here [12], then print out the workout poster [13] so it's ready to go when you are.

The "Anywhere" Workout

In need of a time-saving bodyweight workout plan? Let this week-long plan [14] take the guesswork out of the equation. These short workouts can be performed on their own for a quick strength-training session or combined with your cardio routine. Check out this printable version [15], so you can have it with you every day of the week.

Superset Tabata Time

Tabata is all the rage for good reason, so get set to burn major calories: print out this workout [16], and get your timer ready (we like the free programmable app SIT [17] — simple interval timer). Get more information on how to do each exercise here [18].

No-Excuses Workout

Torch calories and build some metabolism-boosting muscle with this straightforward plan [19]. Simply warm up, work out, and train your core, and you're done. Click here for the printable version [20], so you can hang it on your fridge to remind you to get your sweat on.

No-Excuses Bodyweight Blast

Our no-equipment 20-minute workout [21] will get your heart rate up while building metabolism-boosting muscle. Just print this poster [22], and get your sweat on anytime you want.

High-Intensity Tabata Training

This calorie-blasting 40-minute Tabata session [23] moves so quickly that it's hard to get bored. And with no equipment needed, you have no excuse not to give this effective full-body workout a try. Click here for a printable PDF [24] of the workout. Take it to the gym or tape it to your fridge to remind you to get moving.

Fire Up Your Core Circuit Workout

While your core is certainly targeted, your whole body will be feeling the burn with this dynamic core circuit workout [25] that combines strength-training moves with light cardio. Just print out this poster [26] and tone your core at home, the office, or the gym.


Source URL
http://www.fitsugar.com/Printable-Bodyweight-Workouts-35455496