5 Great body-weight exercises that will keep you in shape and keep...

5 Great body-weight exercises that will keep you in shape and keep burning fat during your busy schedule – easy to do wherever you are!

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Do you have a busy schedule? Do you travel a lot? Is the creepy guy next to you in the gym freaking you out? Then, these body weight exercises will keep you in shape and burn all the extra fat.

Time required: 30 minutes

Frequency: Daily or alternate days. 


  1. Push ups:



The pushup is a timeless classic.  If you are thinking mighty chests, bulging delts and huge triceps that will make you look like the hot men and women in those fitness magazines, the pushup is your exercise.  This is a busy man’s bench press.

What to do:



  • Choose a flat surface (usually the floor).
  • Place your hands on the floor directly under your shoulders.
  • Keep your feet hip width apart.
  • Keep the spine in a neutral position in line with the whole body.
  • Keep your gaze straight ahead as normal, looking at the floor.
  • Lower your body to the ground keeping your elbows close to your body.
  • Straighten your elbows, lifting your body up keeping your feet steady on the ground.


  • Inhale when you go down and exhale when you go up.
  • Do not let your butt sag or stick out, keep your hips in line with the rest of the body.
  • Do not lock your elbows when in the extended position. Keep the slight natural bend of the elbows.
  • Look directly down instead of lifting your head and looking straight to the front, to avoid unnecessary strain on your neck.
  • Perform a minimum of three sets of 12 – 10 – 8 repetitions.


  • Powerful Chest
  • Well Shaped Deltoids
  • Good triceps
  • Shapely upper body
  • Enhanced fat burning

Major Muscles Involved:

  • Deltoids, Biceps, triceps, Trapezius, Rotator Cuff, Pectorals, Abdominals and Forearm Muscles.

Recommended footwear:

Nike Revolution  or Nike Zoom


  1. Pull Ups:


Another classic exercise that only needs a strong bar that can take your weight. Door frames, overhead slabs – any elevated surface will do. This exercise involves almost all the muscles of the upper body in action and gives you a powerful torso.

What to do:

  • Choose a strong horizontal bar, a slab or anything you can grab onto with both hands.
  • Keep your hands slightly wider than shoulder width.
  • Keep your feet folded one behind the other.
  • Slowly raise your body, pulling it upwards by your hands.
  • Raise yourself till your face reaches about bar level.
  • Slowly come back down to the starting position.


  • Inhale when you come down and exhale when you go up.
  • Do not lock your elbows when you come down.
  • Do not swing your body or use momentum to give yourself extra motion
  • Try to do three sets of 12 – 10 – 8.


  • Shoulder stability
  • Well-developed deltoids
  • Improved pectoral definition
  • Improved stamina

Major Muscles Involved:

  • Deltoids, Biceps, triceps, Trapezius, Rotator Cuff, Pectorals, Abdominals and Forearm Muscles.

Recommended Gloves: 

Nivia Python Gym Glove  or Nivia Medium Gym Glove


  1. Squats:


The squat is the mother of all compound exercises. If you are looking for well-shaped legs, butt and a flat belly, the squat is the exercise to go for.  A squat doesn’t need any extra preparation beyond being ready to go for it.

What to do:


What to do:

  • Stand with your legs shoulder width apart.
  • Extend your hands to your front.
  • Slowly lower your butt to the ground till your legs are bent 90 degrees.
  • Return slowly to the starting position.
  • Perform three sets of 12 – 10 – 8.

Things to note:

  • Keep your knees parallel to your hips – don’t let them point outwards.
  • Exhale when you go up and inhale when you come down.
  • Do not lock your knees when you go up.
  • A squat is done using your buttock muscles, not your knees. So lower your butt rather than bending your knee first.
  • Do not use momentum.
  • Keep a steady, rhythmic pace.


  • Works on your gluteus and calf muscles and shapes your buttocks, thighs and calves.
  • Keeps your belly flat.
  • Burns a massive amount of calories, thus keeping you lean.
  • Gives you powerful legs.

Major Muscles Involved:

  • Gluteus, quads, hamstrings, calf Muscles, Abs Muscles.

Recommended Wear:

Nike Men’s Polyester Shorts  or  Women’s Polyester shorts

  1. Abdominal Crunches:


Performed correctly, crunches improve abdominal strength, burn fat from those tough areas around your waistline and is a great endurance exercise for your tummy muscles.

What to do: 



  • Lie down on the floor on your back and push your knees closer to your body, placing your hands behind your head or across your chest.
  • Flatten your lower back against the floor.
  • Using your abdominal muscles, crunch them towards your lower body- bring your shoulder blades up till they are off the ground.
  • Keep your chin up, neck straight and head supported in your hands.
  • Hold on the top position for a few seconds and then lower your body to the floor.
  • Perform three sets of 15 – 12 – 10.


  • Keep your lower back flat against the floor during the exercise.
  • Perform the crunches by contracting your abs rather than lifting your upper body off the ground.
  • Inhale when you go down and exhale when you come up.
  • Do not use momentum, and perform the crunches at a steady slow speed.


  • Improves six-pack definition
  • Increases core strength
  • Develops endurance of abdominal muscles
  • Burns a high amount of accumulated fat

Major Muscles Involved:

Abs Muscles, Gluteus, Back muscles.

  1. Planks:


All the fitness experts agree that Plank is one of the best exercises to develop your core strength. If you can hold a plank for one minute or more, that’s a sure sign of a solid core. The plank requires excellent shoulder strength and involvement of major muscles like abs, lower back, gluteus and legs.

What to do:

  • Choose a flat surface.
  • Keep both your palms next to each of your ears.
  • Keep your elbows on the ground directly under your shoulder.
  • Keep your feet shoulder width apart.
  • Raise your hip from the ground until your spine is neutral and hip is in line with the rest of the body.
  • Hold the position for one minute breathing rhythmically throughout.
  • Rest your hip.


  • Great fat burning exercise
  • Muscle endurance of abs, lower back, shoulders, legs etc.
  • Helps in developing an impressive six pack
  • Improves core strength considerably.


Major Muscles involved:

Gluteus, Shoulders, Abs, Legs.


Spend 30 minutes a day or alternate days. You will be amazed by the results in 3 months. So, what are you waiting for? Go ahead and get your workout gear here and start !




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