No fitness equipment? No problem! These fat-busting, calorie-burning moves will tone, trim, and strengthen the whole body without gym equipment.
1. The 3-Point Plank
This is a variation of the classic plank. The 3-point plank will tone the whole body – particularly the core – by throwing you off your balance. To perform this move, get on all fours to a traditional plank position. Keep your elbows directly under the shoulders and the feet hip width apart. As you keep your shoulders and hips square to the floor, bring the right arm behind your back with the palm facing up. Hold this position for 30 seconds then alternate to the other side.
2. 180-Degree Burpee
If you think the traditional burpee is a killer workout, think again! The 180-degree burpee will provide an intense burn all over the body. To perform the 180-degree burpee, get into a push-up position, do one push up quickly followed up by jumping to your feet. Then, jump up so that you land facing the opposite direction of your starting position. Now repeat the move in rapid succession, jumping 180 degrees each time you are on your feet.
3. Jumping Prisoner Lunge
This explosive move will tone and strengthen the lower body including the buns! To start, get into a traditional lunge position. Put your hands behind your head and pull your elbows back. Lower the body into a lunge so the front knee is bent at a right angle. Now jump up and switch legs in the air so you land on the opposite leg.
4. Hollow-Man Hold
The hollow-man hold will engage the arm muscles, abdominal muscles, the legs and butt in one swift movement. To perform this exercise, lie face up on a yoga mat. Keep your hands overhead and the legs fully extended. Now pull your lower abdominal muscles towards the spine and push the lower back to the floor. Keep your arms and legs fully extended and lift them all off on the floor. At this point, the whole body should form a crescent shape. Now slowly go back to the starting position and repeat!
5. Wall Sit
This simple yet effective workout will target the glutes, quads, and hamstrings. Wall-sits will also tone the smaller stabilizer muscles to minimize injuries. To perform this move, stand up straight with your back flush against the wall. Then, walk your feet out and slowly lower the body down until the legs form a 90-degree angle. Bring the arms directly in front of you and hold the position. To increase the intensity, try raising your arms overhead while keeping the back flat on the wall. Hold this position for as long as you can.
6. Tuck Jump
This fat-busting workout will tone the glutes, quads, and legs. Start by standing up straight, feet hip-width apart. Keep your hands in front of the chest with the palms facing the floor. Push the hips back and bend your knees into a traditional squat. As the butt is parallel to your bended knee, jump explosively up and pull your knees close to your chest. Land in a squat and repeat.