Burpees
Burpees, this simple and great exercise will tone up the entire body. This is simple, I like to start in a pushup position with straight arms. Perform a dip, then get up by pushing the body up now you should be standing straight. Perform a jump while stretching the arms up and keeping legs straight down. After the jump, hop back into the beginning position and repeat. In between the jump and dip you can add a squat if you like.
Pull-ups
Pull-ups are just as simple and great and work on upper body strength without any weights. If you don’t have a place at home to perform then you might have to be creative or buy one. Or you can put your workout joggers and shirt on, and go to the nearby park. All you have to do is grip the bar firmly with your hands slightly wider than shoulder-width. Lock your legs so they don’t move to ruin the motion. Pull yourself up so that your chin is on level or above the bar. Hold the position for few seconds then lower yourself down slowly.
Remember to go completely up and come completely down i.e. arms completely straight. If they seem difficult you can take help from a resistant band.
Dips
Dips have a similar concept like pull-ups. The target muscles are similar to a different practice. Find a place with firm bars body with apart on each side. Grab the bars hold your body in the air with your arms straight. Slowly lower your body and go as low as you can. The ideal position is when your elbows and shoulders have a 90-degree angle. Now push yourself back up with nothing but the power from your arms returning.
If you cannot find such a place then get a chair or bench. Put your hand's shoulder-width apart while the body should be in front of the hands. Straighten up your legs. Now perform the same up and downward motion like mentioned above.
Tuck Jumps
standing with your feet slightly wider than shoulders. Get into a squat position and explode yourself up doing a jump and tuck the knees in. Keep on repeating without any gap in between the jumps.
Push-Ups
Every child knows how to do these. This is the most popular and simple bodyweight exercise. Get down on the ground with hands shoulder-width apart. Lower the body until close to the ground then get back into the initial plank position.
Mountain Climbers
Starting in plank position pull one knee up to the chest then extends back. Without any delay pull another knee to the chest and extend it back. Don’t wait to bring in the first knee back and repeat. Go as fast as you can but try not to hit yourself.
Stair Climbs
This workout is very good for lower body muscles. Go to a flight of stairs. Start climbing the stairs up and down. Start slow and increase the pace as you become comfortable. Try not to fall and go as fast as you can.
Squats
Squats are an important part of lower body workout. The condition and strengthen the lower body improving balance. Start in standing position with feet hips apart. Bend the knees lowering the lower body such that your shin and thighs make a 90-degree angle, try to hold the position for a few seconds. Get back up straight and repeat. Go as slow as you can.
Lunges
Lunges are like squats and hold similar benefits. Get into squatting stance but instead of simple squatting move one foot forward and do a squat. The back-foot knee will do down to the ground, but try not to touch the ground. Explode back up and repeat the squat with other forward this time.
These are the few simple and important bodyweight workouts for weight loss. You can also try HIIT workouts as they give better results than cardio and don’t need any gym or weights either. Start working out and stop the excuses.