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Summer is in a month! All bodies are beautiful but if you're trying to get some last minute strength training in, or looking to add some new workouts to your routine, we have you covered, The best part is, you dont need to go to the gym to burn some calories, boost your endurance, and burn fat, all you need is your bodyweight. Having some exercises in your back pocket is perfect for those summer vacations when you don't have access to a gym or a ton of time. Do these 7 exercises as a circuit (30 seconds on, 15 seconds off, repeat 3 rounds) for a quick, equipment-free workout. You can make it a goal to build up to 60-second rounds.
© Getty1. Squats
Squats target your legs and glutes while also engaging your core, which is why they hurt. They build strength, burn calories, and help you get towards your booty goals.
How to: Stand, feet shoulder-width apart, bend knees like you're sitting back into a chair, then come back up. The lower you go, the harder they burn.
© Getty2. Push-ups
Push-ups are a classic for a reason. They strengthen your chest, shoulders, triceps, and core. If you can't do a full pushup yet, you will soon enough, but drop to your knees to start, and if you stay consistent, you'll be on your feet cranking them out. If you're already a pushup pro, you can do deficit pushups.
How to: Start in a plank, lower your chest to the ground, then push back up. Drop to your knees if needed.
© Getty3. Mountain Climbers
Everyone remembers doing mountain climbers in P.E. This high-energy, full-body move combines cardio and core work. Your heart rate goes up fast, it burns fat, and targets multiple muscles around your core, shoulders, triceps, chest, and serratus anterior.
How to: Start in a plank and drive one knee to your chest, then switch quickly like you're running in place.
© Getty4. Glute Bridges
Everyone wants a better booty. You can tone your glutes, hamstrings, and core while protecting your lower back from heavy weights with glute bridges.
How to: Lie on your back, knees bent, and feet flat. Lift your hips up and squeeze your glutes while you're at the top, then lower.
© TravelCouples5. Plank
Whether you're doing them on your hands our elbows, holding a plank may look easy, but with the proper form, holding it works your entire core, shoulders, and even your legs. Try to hold it for 30 seconds and build from there up to a minute.
How to: Get in push-up position and keep your hips up, back flat, and and core tight.
6. Lunges
Lunges are another classic for your legs and glutes. You can do them forward, backward, or walking, or if you're feeling adventurous, try doing jump lunges for that extra burn.
How to: Step one foot forward, bend both knees to 90 degrees, push back to start. Alternate sides.
© mihailomilovanovic7. Burpees
They're not the easiest to fall in love with, but they work. Burpees are a killer full-body workout. They spike your heart rate, burn calories, and take strength and stamina. Your chest, shoulders, abs, and quads will thank you later.
How to: From standing, squat down and get into a plank, do a push-up, hop back into a squat, then jump up off the floor and repeat.
