There are many people who want to make healthier life choices and start working out, but a lot of them do not have the time or the funds to go to the gym.

Fortunately, there is a solution for that. Bodyweight exercises are the only exercises you will need to get in great shape.

In order to do them, you do not need any special place or equipment. You can do them wherever you like using just the weight of your body.

These exercises can be combined in high-intensity circuit training (HICT), which is a circuit of exercise that you do them really quick in a short amount of time, like 30 minutes or less.

Therefore, these workouts will not cost you money and you also will not have to spend hours in the gym.

Here are the 10 basic workout routines that you need to learn in order to get in perfect shape:

1. Walkout


via squareboxfitness

To do this workout stand on your feet, bend your waist and place your hands on the floor. While maintaining your core straight, start walking with your hands forward until you are in a plank position and then go back.

When you go back, try pushing your hips as high as possible and press your heels into the ground. Make sure your back is straight all the time.

2. Reverse Lunge


via fitness

Stand on the ground and step one foot backwards. Your front knee should be bent 90 degrees, your chest should be up and your back straight.

You can slightly touch the ground with your back knee. Your weight should be distributed evenly on both legs. You front knee should not be beyond your toes.

3. Single-Leg Deadlift


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From a standing position raise one leg to the back while going forward with your upper body as far as you can, but not going more than 90 degrees angle.

Make sure your back is flat all the time and your head is neutral. Pull yourself back as you keep your toes pointed down.

4. Jumping Lunge

jump lunge

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From a standing position start doing lunges with both legs simultaneously by jumping. Keep your front knee at 90 degrees, your back straight, and your weight evenly distributed on both legs. Switch legs while jumping and land softly.

5. Squat Jump


via idhealthandfitness

Place your feet shoulder-width apart and your back straight all the time. Jump up and when you go down do a squat until your thighs are parallel with the floor.

Jump as high as you can and do not allow your knees to go pass your toes. If it is too hard for you to jump, you can just do a regular squat without jumping.

6. Plank


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Place your hands on the floor in line with your chest. Lift your lower body on your toes and straighten your back from head to toe.

Hold that position as long as you can. Tuck your stomach into your spine and gaze on the floor. You can also do a variation and tap one shoulder with the opposite hand. Then do it with the other hand, alternating sides all the time.

7. Pushup


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Stay in the same position as the plank, but this time start bending your elbows to lower your upper body down. Go as low as you can without touching the ground with your chest. Keep your back straight and your neck neutral.

8. Glute Bridge


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Lie on your back and place your feet flat on the floor. Start lifting your hips upwards as high as you can while contracting your abdominal muscles.

9. Spider Lunge

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via youtube

Start from a push up position and bring your right leg to the outside of your right hand. Make sure your back is straight. Repeat with the other leg.

10. Side Lunge

Workout Routines

via runtastic

Stand while keeping your chest up and your spine straight. Go to the side with one leg and shif your weight through your midfoot and heel. Go as low as you can while doing the side lunge and keep your back straight all the time.

How to Make a HICT?

Choose exercises from this group that target different muscles on your body and combine them in a high intensity workout. That means you repeat the circuit throughout 20-30 minutes with 10 seconds break between each repetition.