Doing bodyweight exercises as opposed to using machines or equipment is one of the most efficient ways to build muscle and burn fat because these moves challenge your sense of balance and require firing up more muscles at one time, including your core. You can do these moves anywhere, and because you're using your own bodyweight, it works with any fitness level since there are always modifications for moves.
And one of the most important reasons to include bodyweight exercises in your workouts is because although they strengthen your muscles, many of them also get your heart pumping, which burns calories and improves your cardiovascular health, which can lower your blood pressure and prevent heart problems.
When we're talking basic bodyweight moves, here are some examples: push-ups, squats, lunges, planks, triceps dips, burpees, jumping jack, and crunches. These moves are pretty challenging on their own, but your muscles (and your brain) will get pretty sick and tired of doing them over and over again (not squats again?!). Here are five ways to make bodyweight moves more challenging and more effective:
Some examples of bodyweight workouts: