Body Weight Exercises

Unfortunately, a lot of people are under the misconception that getting fit costs a lot of money. Gym memberships aren't cheap these days and creating your own home gym involves a lot of money up front. But you can get an amazing workout with nothing other than your body weight.

Here's a list of some of my favourite body weight exercises. They require little or no additional equipment and can be done almost anywhere.

Jogging / walking - You really can't beat walking or running for a cardio workout. As long as you have a good pair of sneakers, you can take a different route from your house every day and get a great workout.

Push Ups - I can do chest presses at the gym and break a little sweat, but after a few push ups, I'm dying. These are amazing for working your chest, and if you lower your arms and bring them closer to your sides (so that when you are lowered, your palms are below your underarms) it is a killer tricep workout.

Dips - Speaking of triceps. If you have two chairs, you can get a great tricep workout by doing dips. Place your hands on the end of one chair and your feet on another. Then lift and lower your midsection.

Crunches - All crunches, especially bicycle crunches where one elbow reaches towards the opposite knee, are great for building your abdominals. No machines required.

Squats - Want great legs? Then squats should be our best friend. Stand with your feet about shoulder width apart. Contract your abs as you bend your knees so that your upper legs are parallel to the ground. (Try to keep your knees from going in front of your toes during this movement.) Squeeze your buns as your return to your beginning position.

Hip extensions (bent leg raises) - This exercise, although seeming very simple, can be killer for your butt / glutes. On hands and knees, keep your abs tight and squeeze your glutes as you lift your right leg up in a 90-degree angle. At the end of the movement, your heel should be facing the ceiling. Return the leg to starting position and repeat with the same leg for as many reps as you can do. Then repeat the same movement with your left leg.

There are a lot of other body weight exercises out there. The ones mentioned here will give you a great workout, but feel free to add your own ideas. Just remember that these exercises can be quite intense and that, as with all strength training workouts, you should not train the same muscle 2 days in a row.