Quick Bodyweight Workout

Here's a quick bodyweight workout routine for convenient home fitness

It's an undeniable fact that we live extremely busy lives these days, and it can be difficult to find time for a workout. On top of that, gym memberships can be expensive, and even getting a few pieces of exercise equipment for use at home can put a squeeze on a budget. However, we often forget that all of us already have one of the most versatile pieces of workout equipment available, and we can use it just about anywhere and at anytime we want: our own bodies.

Here's a quick "do anywhere" bodyweight workout routine you can do at home with no equipment other than your own body weight.

Begin with a ten-minute warm-up. Then, perform each exercise below for one minute with 15 seconds of rest between exercises. Perform the routine two to three times as your fitness improves.

Plank With Leg Lift

Plank with leg lift.
Plank with leg lift. Cultura RM/Seth K. Hughes/Getty Images

The plank exercise, also called the hover, is a great core-strengthening exercise. It improves strength and stability through the hips, core and spine, where it strengthens the lower back muscles. It also improves mobility in the hips as well.

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Side Plank

Side plank.
Side plank. Westend61/Getty Images

A great back-strengthening exercise, the side plank is a simple and effective way to increase hip strength and stability while building core strength. The side plank works an often weak muscle called the quadratus lumborum that can help with lower back issues. And it doesn't hurt that it helps to build a nice set of abs.

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One-Leg Squat and Reach

One Leg Squat and Reach
One Leg Squat and Reach. Photo � E Quinn

The one-leg squat and reach is a dynamic exercise that calls on several muscles that contribute to good balance and stability. It strengthens the legs, glutes and trunk muscles, and also strengthens the ankles while improving their flexibility.

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Bicycle Crunch

Bicycle crunch.
Bicycle crunch. Hero Images/Getty Images

A simple effective core strengthener, research has shown that the bicycle crunch exercise is at the top of the list of best exercises for the rectus abdominus, and the ab muscles in general. The thighs also get a workout in this exercise.

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The traditional pushup.
The traditional pushup. John and Tina Reid/Getty Images

The trusty pushup is still one of the most comprehensive bodyweight workouts one can do. It marshals muscles in the chest, shoulders, back, arms, abs and the legs. What's more, just about anyone can do pushups—even if the traditional form is difficult, it is easily modified.

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Tuck Jump

The tuck jump.
The tuck jump. lovro77/Getty Images

The tuck jump exercise is an advanced plyometric exercise that helps develop explosive power using only your body weight. Be careful to land softly to avoid injuries. It should be done only after a complete warm up.

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30-Second Sprints

Sprint work.
Sprint work. technotr/Getty Images

Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise. If you are doing a bodyweight workout at home, just step out your front door and add a 30-second sprint down the block and back as part of your home routine. Because sprints are fairly intense, it's important to do them right. Follow these sprint tips and safety precautions.

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