12th October 2017.What's your favourite type of exercise? Unless you're a hardcore runner or swimmer, chances are your answer isn't going to be "cardio." Even so, it's an important and critical part of developing your physical fitness; it's also often something you can work on without the need for any special equipment. Cardio alone isn't going to bring you to a higher level of healthiness. It contributes in a big way, of course, but look at any serious fitness regimen, and you'll notice a common trait: they all balance cardio training with some kind of weight training, too. Unfortunately, for many, weight training seems like something out of reach to them. You might feel this way too, especially if you cannot afford a gym membership or simply do not have the time to invest in going to a weight room. Even purchasing home weights can be troublesome and expensive. What if you didn't need barbells and dumbbells to improve your muscles and start complementing your cardio workouts? You can do just that with bodyweight training. Although exercises in this category have been around since time immemorial, they're growing in popularity now and could soon become the next "big thing" for home fitness. So, what exactly do we mean when we're talking about bodyweight training? The concept is surprisingly simple.

Bodyweight basics: what is this kind of training?

If you aren't using weight equipment to train, then what do you use in this style of exercise? The answer is right in the name: the weight of your very own body. Your body weight can provide an excellent resistive force, just like the weight attached to an exercise machine. Think about it: do you think you could lift your body weight in terms of actual hand weights? Probably not. Many people can accomplish at least one pull-up or push-up, and with effort, they can do even more. These most basic exercises are a part of bodyweight training. Perhaps you've been trying out some of these exercises, and you weren't even aware you were taking part in a new fad! It's true that pull-ups require somekind of bar to use, which could count as equipment ? but a visit to your local park can usually solve that problem. Bodyweight training also comes with a far smaller risk of injury alongside its low-cost barrier. It's far harder to "overdo it" when your body weight is the upper limit of what you're dealing with during exercise. Of course, there's also no chance of dropping heavy weights onto your toes in the middle of a workout! For many, that alone might be worth trying out something new. These two reasons aren't the only reasons why so many people are embracing training with only their bodies, though.

Why is it so popular, and who can do this training?

The fact that it is so easy to start training, all you need to do is learn a few quick exercises to begin ? is probably the biggest factor in its popularity. However, it's also got plenty of health benefits. You can work out many muscle groups, from your upper body all the way down to your legs, without ever needing to use a single piece of specialised equipment. In a world where "going to the gym" is seen as a requirement, alongside special exercise knowledge, this is a significant benefit for many. The fact that it can be so effective in combination with everything else, however, is what makes it attractive. As for who can train this way, the answer should be obvious: everyone! From the young to the old, almost everyone can get in on the action. While some exercises may still pose a risk to those with weak bones or mobility problems, others can accommodate a wide variety of individuals. Our previous example, the pull-up, is a good example of one that almost anyone can perform. This easy accessibility is a large part of the growing awareness surrounding this form of exercise.

The best places to try bodyweight training

So where should you be doing all this training? At home, of course! You can also take your exercise outside. As we mentioned, parks and playgrounds can be an excellent place to find outdoor exercise equipment anyone can use ? even if it's just a stationary bar. Why not go for a short run to warm up, then start doing your bodyweight training in the park? It's an excellent way to combine all your fitness needs into one easy and quick training regimen. As for training at home, you could purchase an inexpensive pull-up bar to add to a door frame. Otherwise, you'll just need a flat surface to work on; you can perform many of these exercises standing up or laying down on the floor. If you only have very hard floors, consider a yoga mat! You can make it perform double duty by performing helpful stretches on it as well.

Some basic bodyweight exercises you can try today

Focusing on your lower body and your core is surprisingly easy when relying on your own weight when you practice squats and lunges. Many people do squats in the gym while holding weights, but you can do them on your own to receive just as much of a vigorous workout for muscles like your quads and hamstrings. Core muscles in your abdomen must also work hard to both keep you upright and to straighten back into a standing position. Maintain the proper form with a straight back and vertical movements to get the most out of this exercise. Forward lunges work out many of the same muscle groups as well; mix it up between the two for some variety. Bicycle crunches are also an excellent option for working out your core exclusively. Lay on a flat surface on your back with your hands behind your head. With your knees up towards your chest, begin to rhythmically extend one leg before pulling it back to your chest. As this happens, your other leg should move forward; imagine that you are pushing giant bicycle pedals with your feet. It doesn't take long to start feeling the burn. Don't worry, that means you're doing it right! Want to mix cardio and strength together? Do jumping jacks. Sure, you might look a little silly, but you're working out a huge range of muscle groups with every jump. Not only that, this exercise helps to strengthen both your joints and promote bone density. At the same time, you'll receive a vigorous cardio workout that keeps your blood pumping throughout the session. Want to take it to the next level? Do tuck jumps, where you bring your legs all the way in as you reach the peak of each jump. For building upper body strength, nothing will beat the push-ups and pull-ups we mentioned earlier. These are some of the most challenging exercises, it's true, but you can use them as a barometer to measure your progress. When you first start out, it may be difficult to complete even five or ten of each. The more you work out, the higher that number will climb. Your self-esteem might even climb, too. Of course, there are many other bodyweight exercises you can try as well. These are just a few examples. If you have joint pain or trouble moving in some way, you can always find another way to accommodate your needs. The important thing to remember is that you always have the necessary tools to perform these exercises, and you can make them a part of your life to improve your overall wellness.

Tired of cardio? Try something new!

Getting started with bodyweight training using the exercises described above is both easy and fun. With no need to make an upfront investment, it's not hard to incorporate into your current training efforts, either. You can expect to see some gains, and it will certainly help with building your stamina. Over the long term, though, consider picking up some second-hand weights or some inexpensive hand weights. As you become more proficient with bodyweight training, it can be helpful to begin incorporating more rigorous efforts into your daily life. However, for beginners or those looking to try something new, the benefits of these exercises are self-evident. Plus, there's no shortage of different ways to approach using your own weight in training ? there are hundreds of exercises to try!