The best time-saving body-weight workout

November 9, 8:56 AMPhoenix Home Fitness ExaminerGinger Kuzo

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Scissor-legs hand position/Photo by Pete Kuzo

A major issue for many would-be fitness enthusiasts is how to work out and still have time for life. Enter the body-weight workout. While equipment can be helpful at times, working out equipment-free means you can take your fitness anywhere.

• Push-ups- On toes preferred, for as many as you can do, then on knees, for a total count of twenty. Females, try to work up to twenty full push-ups on toes. If you can do this, you are strong and fit in your upper body. See a demonstration here.
• Bicycles- Lie on your back with fingertips behind ears (don't interlace fingers), elbows out. Bend one knee in as you bring the opposite elbow over to touch it. Repeat with the other knee and elbow, alternating for a count of twenty. Try to keep your extended leg up off the floor each time, as this helps target the lower abs.
• Scissor-Legs- Lie on your back and place your crossed fingertips, thumbs touching, under your tailbone (see illustration above). Raise and hold your upper body, balancing on tailbone and elbows. With your feet off the floor, extend your legs in front of you. Open and close your legs, alternating crossing feet one over the other in the middle, for a count of twenty.
• Mountain-climbers- Get into a plank position on hands and toes, bring your right knee up under your chest for the starting position. Alternate to bring your left knee under your chest, right leg extended, jumping to alternate if possible, for a count of 40. The movement looks like you are climbing if done properly, hence the name. Video demonstration below.
• Chair dips- Sit on the edge of a firm, sturdy chair with hands on either sides of your body, holding onto the edge of the chair. Walk feet out so that legs are straight out in front of you. Lift your buttocks off the chair as you move into starting position with legs at 90 degrees, feet flat. Dip below chair as far down as possible, and push back up to straighten your arms. That's one rep--do 10-15.
• Stair calf-raises-Holding the railing for support, stand with just toes on a stair and lower heels below the stair edge, then raise up to tiptoe for one rep. Do 10-20 reps as you are able.

This body-weight workout helps build strength in your upper body and  your core, works on your balance, and gets your heart rate pumping.

As with any other workout, be sure to warm up briefly by marching in place, lifting your knees high and pulling them in to your chest or by doing jumping jacks.Cool down with some gentle stretching and you're done! Doing a body-weight workout is a great time-saver for those mornings when you really don't think you can fit in fitness.