Did you know that you can actually get a great workout in a short amount of time!

Rather than not doing any exercise, it is better to take just 30 minutes daily for effective exercise and to help you feel fantastic! And you don’t need equipment for to start seeing great benefits.

Bodyweight practices are straightforward, powerful ways to improve flexibility, balance and strength without gym or equipment. Try to stick to a workout schedule and be active, it can be super valuable and helpful for your health goals.




Not only will squats shape your quads, hamstrings, and glutes, they’ll also help your balance and mobility, and increase your strength. When it comes to how many squats you should do in a day, it really depends on your individual goals. Practicing a few days, a week is a great place to start. In case you were wondering, squats will definitely help lift and round out your butt.


Works your core, hip flexors, quads and glutes. Hollow rocks look easy. That is until you sit down, try one and realize you’ve got the core strength of a jellyfish. To perform the exercise, just grab some open space and a mat for your backside if you want some extra support.

The beauty of this exercise is in its simple execution. While more is going on below the surface than it may appear, performing the exercise is a simple two-step process.


Jumping lunges are a fantastic lower body exercise that increases the intensity and difficulty of the basic lunge by adding a jump. Not only is this an excellent cardiovascular exercise, but it also helps develop and improve lower body strength and power, as well as challenge dynamic stability and coordination.

You can add the jump lunge exercise to your high-intensity interval training routine, or use it to boost your heart rate during calisthenics or basic floor work. Because this exercise requires no equipment, you can do it any time and at any place.


Despite the funny name, the burpees have a reputation for a reason and it’s one of the most effective and crazy-challenging exercises out there. A burpee is essentially a two-part exercise: a pushup followed by a leap in the air. Most people can do about 20 burpees in a minute.

Burpees are a calisthenics exercise. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.


Side Gorilla improve hip mobility while engaging the arms, legs and shoulders. Essentially, all the muscle groups you engage to lift and move heavy objects off the ground, safely. Fortunately for you, this functional exercise uses more than one muscle group and more than one joint at a time, which is perfect conditioning for all-over, everyday strength.

It can also spice up your standard routine, challenging your mind and body in new ways and spurring muscle growth.


A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere. It’s an excellent abdominal and core exercise. To ensure you keep your core strong and stable, add the plank to your ab workout program. Holding your body stiff as a board develops strength primarily in the muscles that connect your upper body and lower body.

You can choose from any of the creative variations on the plank exercise: Standard plank, Forearm plank, Knee plank, Side plank or Single-leg plank, Plank with medicine ball, The Dolphin plank and many more. And if you want to make this exercise more exiting and dynamic, with little more effort, you’ll definitely love the Resistance band plank and Caterpillar plank.

At Kanthaka, we have the best trainers for the best prices offering In-Person and Virtual fitness sessions.

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