Most people think you need to go to the gym to get a fit athletic body, but that is not true. I do not know why people tell themselves such things, is it just another excuse because you actually do not seriously want to get in shape? Let me tell you something if you want a great beach ready in shape body and you want to feel good and look good then that is possible but it’s all up to you. Are you willing to put in the work and effort to get in great shape? Yes, then read on. This information is not for people who want to look like fitness model, bodybuilders or get buffed up, for that you need weights.
I am going to share with you a whole bunch of exercises you can do at home that will target your whole body and help you shed fat, gain some muscle, get some definition, get stronger and healthier.
So first up for your chest, arms as well as strength you are going to do push-ups. Yes, this is an ancient exercise but it still works and at first you will suck at them but with time and practice you will get better at doing then and get stronger.
At the beginning you will do the normal shoulder width push-ups, as you become stronger and get better at them to target growth on your chest you will do decline push-ups and later incline/stability push-ups on a medicine ball. You could have a day of push-ups or mix them with other exercise if you are into whole body exercises. You can also try placing your hands closer to get when doing the push-ups to make them more difficult.
Pull-ups are the other very effective exercise for your body, they target your back muscles but also workout your arms and give you strength over time as lifting your own bodyweight is no easy task for most people. At first you can try pull-ups shoulder width apart on a bar that is a little taller then you or on a tree brunch you can grip or you can always buy yourself and pull-up bar to attach to your door. You can try the pull-ups with your palms facing you first because those are the easy ones that tend to use some bicep, you can try the other version with your palms facing away from you as you get stronger.
Also when you can do about 20-25 reps for 3-4 sets then you can try experimenting with the widths to create different levels of difficulty, for example wide grip pull-ups and close grip pull-ups. If you get used to your own bodyweight and you want to take things up a notch carry a heavy bag on your back and do weighted pull-ups that should be really effective.
For your legs you can do lunges lots of them since you are not carrying weights or you could do jumping squats, also a lot of them so you feel the effect. Also you could carry your kid/sibling/gym partner on your shoulders behind you head as you would a weight and do squats using them as a weight. This should help you get defined legs, if you want defined calves you could go up and down using your toes to raise you, carrying a manageable weight like the example of squats.
If you are looking to burn fat you can do some interval sprinting, which is a great leg exercise and gives you explosive power. You can also run around dragging a tire attached to your waist that is a great way to develop powerful legs.
For abs there are multiple abs exercises you can do, most abs exercises are done without weights or machines anyways. Sit-ups, planks, side planks, crunches, bicycles, the jack-knife exercise, v-ups, hanging leg raises just to name a few.
You have seven days a week if you really do not have time you can do one of these exercise per day but if you do have time consider combining a few and train every other day. Doing these exercises should get you into great shape.