When it comes to working out, every little bit of ambition truly helps. It's tough enough to find the motivation to schedule time out of our busy schedules to drive ourselves to the gym in order to begin a half-hour workout. Of course, this half-hour workout is much tougher – or possibly even downright impossible – for those who haven't stepped foot in a gym for quite some time, or simply don't have time to spend. If you're pressed for time, we've discovered how to work out each part of your body with bodyweight exercises. You can do these while in the office, watching your child's game, or even when you're relaxing on the beach in your favorite pair of swim shorts. The best part about these exercises is that you don't need any gym weights to complete them – you'll still be improving your physical form with them.
For Your Entire Body: The Inchworm
If you're trying to enhance those muscles of yours, then you'll love the inchworm. That's because this workout routine will increase your overall strength as well as your muscular endurance. To begin this multi-joint exercise, stand up with your legs completely straight. Then, slowly bend forward so that you can touch the floor with both hands. Once you can touch the floor, walk your feet toward your hands. The exercise truly mimics that of an inchworm and is excellent for strength training. With this exercise, keep your abs in tight and your back flat. Otherwise, you'll defeat the purpose of this full-body exercise.
For Your Legs: The Wall Sit
Do you want muscular legs, or to maintain the level of muscle that you already have? If you answered yes to either question, then the wall sit exercise is perfect for you. This exercise can be done wherever there's a wall, which makes it the ideal on-the-go leg workout routine. Additionally, it targets the glute muscles, the calves, hamstrings, and quadriceps as well. To begin, find the closest wall within your vicinity. Then, stand with your back against the wall so that you can slide down into a squat position. Make sure that your knees are at a 90-degree angle and that your hamstrings are parallel to the floor. Try to hold this position for as long as you can. You'll enjoy the look of your muscular legs afterward, and you'll be able to burn off calories as well! The wall sit can come with some minor variations which can also target the arms as well, making it almost as dynamic as the inchworm.
For Your Chest and Back: Push-Ups
The good thing about this exercise is that you're probably already very familiar with it. The bad part about this exercise is that it can be difficult to do without enough strength or training. However, push-ups will make your chest and back look incredible, and they can truly be completed anywhere. To perfect the push-up, you'll want to start in a plank position. Place your hands on the ground firmly, right underneath your shoulders. Keep your toes curled into the ground on the opposite end of your hands. Make sure that your back is completely flat while your core area remains in a tightened position. Lower your body while your back stays flat and your eyes are focused in front of you so that your neck is also positioned correctly. Let your chest barely touch the floor as you keep your entire back and neck straightened. Push up and down until you can reach ten to twenty reps in a row. Remember, a common mistake with push-ups is to allow your lower body to sag, but try your very best to keep your back straight while you complete this amazing workout routine for your chest and back.
For Your Arms: Arm Circles
This exercise might remind you of elementary gym class, but that's okay. There was a reason why it was studied when you were a youngster! Arm circles are very easy to do but provide enormous benefits. Out of all of the exercises on this list, arm circles are probably the best option for anyone who's constantly on the move and requires a portable type of workout routine. To begin, you'll want to stand up straight with your arms by your sides. Then, you'll want to extend your arms out from your sides so that they are perpendicular to your torso. Once in this position, move your arms in a circular motion, sweeping about a foot in diameter. Circulate your arms while focusing on your breathing for about ten seconds in one direction and then reverse the direction you began with. Every ten seconds of an arm circle is the equivalent of one rep. With regular arm circles incorporated into your daily routine, it's entirely possible to notice some muscular definition in addition to the muscles you're already proud to call your own.
For Your Core: Crunches
You're probably very familiar with crunches, but there's definitely a form that works the best. We recommend finding a good place on the floor to lie your back down on. After you're situated, cross your arms over your chest. Make sure that your feet are flat on the floor and are parallel to your hips. Curl your abdominal muscles inward as your head, neck, and shoulder blades rise up from the floor. Make sure that you can feel the burn in your abdominal muscles – otherwise, the exercise isn't working as well as it should. Crunches should be performed as though you're curling in your body, so try not to overstretch your body. They can easily be performed while wearing a men's fitness outfit, or any outfit for that matter.
Working out is very beneficial for not only your body but for your mind as well. Since endorphins are released in the brain when you work out, you'll more than likely notice an elevation in your mood. If you've been eager to work out but you've found yourself pressed for time, these workout routines can truly be performed anywhere and at any time, as long as you're ambitious enough to complete them.