The No-Weights Workout: Bodyweight Glossary
Standing, pushing, or pulling with one limb builds balance and stabilizer muscles. Try one-handed push-ups or one-leg squats.
Slowing your movements forces tiny muscle adaptations. Do a push-up by lowering for five to 10 seconds, then raising for five to 10.
Contracting muscles as you move, as in a jumping jack, builds integrative strength between muscles and joints.
Explosive exercises, like jump squats or mountain climbers, build fast-twitch muscle for speed and power.
Developed for Olympic speed skaters, Tabatas are short bursts of intense effort, followed by brief rest. Try doing 20 seconds of an exercise like a squat, and then rest for 10. Repeat for four minutes.
Holding muscles static, as in a plank, hones balance and builds core strength.