Bodyweight exercises are exercises where you only use your body’s weight as resistance. If you don’t want to spend hours in the gym, then the high-intensity circuit training (HICT) workouts are the perfect for you. They’ll only take 30 minutes and the best part is you can do them at home without using any equipment.
Albert Matheny, the founder of the SoHo Strength Lab, is giving you the list of 12 exercises that will help you get in shape.
Here are the 12 moves that will help you get into perfect shape:
1. Pushup
Place your hands under your shoulders and position your feet hip-width apart. Your body should be in a straight line from the back of your head to your hips. Keep your neck neutral while keeping it in line with your shoulders.
Don’t:
-Tilt your head back.
-Let your butt stuck up or sag.
2. Plank
Place your hands under your shoulders. Squeeze your butt and keep your body in a straight line. Tighten your core and tuck your chin.
Don’t:
-Let your butt stuck up or sag.
-Lift your head.
Read more: 4 Minutes – 28 Days Challenge: Melts Fat and Tones Your Muscles
3. Glute Bridge
Lie on your back with your feet flat on the floor. Contract your abs and Push through your heels to lift your hips off the floor.
Don’t:
-Push your hips too high.
-Stop contracting your abs.
4. Spider Lunge
Start in a pushup position. Place your right foot to the outside of your right hand. Land with a flat foot. Bring your foot back to the starting position. Repeat on other side. Maintain a strong plank position throughout.
Don’t:
-Let your hips sag
5. Plank Tap
Start in a plank position. Tap your left shoulder with your right hand. Return to plank position. Repeat with the other hand. Stay in a strong plank position throughout.
Don’t:
-Allow your eight to shift as you tap.
6. Squat
Place your feet between hip- and shoulder-width apart. Keep your chest tall. Look up and make sure your knees are in the same line as your toes. Squat as deep as you can.
Don’t:
-Lift your heels of the ground.
-Shift your weight to your toes.
7. Side Lunge
Keep your chest up and shift your weight through your heel and midfoot Lunge as low as you can.
Don’t:
-Let your knees travel forward past your toes.
8. Squat Jump
Squat until your thighs are parallel with the floor. Keep your chest up while and your arms straight in front of you when you squat Jump as high as you can.
Don’t:
-Shift your weight to your toes while squatting.
9. Jumping Lunge
Keep your front knee at 90 degrees and lunge as low as you can. Keep a vertical torso and your weight evenly distributed. Jump to switch your foot positioning — front foot goes back, back foot goes front. Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.
Don’t:
-Let your knee touch the floor.
10. Single-Leg Deadlift
Keep your back flat, your core tight and your weight evenly distributed. Raise one leg straight behind you while keeping your toes pointed down, as you bend forward, hinging at the hips. Bend as low as you can. Pull yourself back to standing using the back of your planted leg.
Don’t:
-Reach for the floor by leading with your fingertips.
-Alternate legs between each rep. Do one leg per set.
11. Reverse Lunge
Start in a standing position. Step you one foot backwards. Place your front knee at a 90 degree angle. Keep your chest up and your weight distributed evenly. Let your back knee touch the floor and push through your front heel as you stand up. Coordinate your arm movements.
Don’t:
-Allow your knee to travel beyond your toes.
-Shift the weight in your front foot to your toes.
12. Walkout
Keep your legs as straight as you can and your back flat. Bend at the waist and place your hands on the floor in front of you. Keep your core tight as you walk your hand forward until you reach a plank position. Go backwards to standing. Push your hips as high as possible.
Don’t:
-Allow your hips to sag below neutral.
-Walk your hands past the pushup position.
Read more: A 10-Minute Workout Makes You Feel Perfectly Rejuvenated