Workout without weights

These exercises do not require any kind of equipment. All you need is loads of motivation and a little space. If you can add a nutritious diet with these exercises you will witness a positive change in a month.

Have you been procrastinating for a while now to hit the gym? If you are someone who only believes a gym workout will build your muscles and burn fat too then think again. These simple yet vigorous morning exercises  are the perfect solution for you. It is advisable to perform these exercises in the early hours as studies state a 20 per cent better result as opposed to evening workouts. Excess amount of fat in the body may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. Staying fit and leading a healthy lifestyle is essential in the world we live in today.

Split Squat - Lunges
1. From a standing position take a step forward as if performing a lunge
2. Raise the heel of the foot which is at the back and ensure your torso is straight
3. Now slowly push your body lower towards the ground, with the knee of your leg at the back almost touching the ground. Now push back to the starting position
4. Continue for 10 to 15 reps with each leg for three to four sets

Burpees
1. Begin in the standing position
2. Progress into  a squat position with your hands on the ground
3. Kick both your feet  back into the plank position, while keeping your arms straight to the shoulders
4. And return your feet into your squat position.
5. Stand up from squat position and take a leap. With both hands facing the ceiling.
6. Repeat this for about 10 to 15 reps with each three to four sets.

Push up Plank
1. Start in a high plank position with your arms straight and your hands placed directly underneath your shoulders.
2. Engage your core and glutes, and pack your shoulders with your head and neck both in neutral position
3. Keeping your body in a strong plank position, lower down onto your right forearm, followed by the left, and you are now in the forearm plank position.
4. While engaging your core and glutes, push your right hand into the ground followed by the left to press back up to a high plank
5. Perform this for 10 to 15 reps of three to four steps

Mountain climbers
1 .Start with high plank position, where your arm and shoulders are width apart.
2. Engage your core and glutes
3. Pull your right knee towards your chest as close as you can
4. Later switch by pulling that knee out and bringing in the other knee
5. Perform this for 15 to 20 reps of three to four steps

Bicycle crunches
1. Lie flat on the floor with your lower back pressed against the ground, pulling in your navel as you exhale.
2. Put your hands behind or beside your head
3. Now bring your alternate hand and knee towards each other on your abdomen. Lift your shoulder blades off the floor, do ensure that you do not pull your neck.
4. Straighten your other leg out to about a 45 degrees angle.
5. Now alternate the movement with your other side
6. Perform this for 15 to 20 reps of three to four steps  

— The writer is a transformation specialist and personal trainer