If you knew that there was a training method that’s totally accessible no matter where you are, proven to benefit your sleep, metabolism, bones, immunity and mood — wouldn’t you be willing to give it a try?

Bodyweight exercises has become increasingly popular nowadays. This simple yet effective way of working out can be done as follow up exercises at home and is perfect for keeping active while traveling. All you need is yourself and some floor space. Easy as that! According to LiveStrong, bodyweight training means using your own weight for resistance, as opposed to free weights or machines.

Benefits of bodyweight training:

 

There are many benefits of bodyweight training. We’ve done some research to find out how body-weight training can help you live a healthy lifestyle!

Working out on the cheap: Experts cite the low cost of bodyweight training as key to its rise in popularity.

You can burn fat, fast: Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the afterburn effect, you know that even when your workout is over, your body can still be revved for hours to come.

Increased Flexibility: Did you know that flexibility training is one of the most important but often overlooked parts of any exercise routine? According to Huffington Post, bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture and might even reduce the chance of exercise-related injury.

Better mental and physical health: Working out results in your body releasing endorphins which biologically reduces stress and naturally lifts your mood. Bodyweight training holds a combining benefit of making you look and feel amazing! Say goodbye to feeling down and to having low energy levels!

Greatist.com pulled together a few easy bodyweight exercises you can do anywhere, at your own leisure:

 

Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until your thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly)

 

 

Squat: Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending your hips and knees until your thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

 

 

Lunges: Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

 

 

Planking: Lie face down with your forearms on the floor and hands clasped. Extend your legs behind your body and rise on the toes. Keeping your back straight, tighten the core and hold the position for 30-60 seconds.

 

 

Repeat this routine 3 times a day and see rapid results!