The American College Of Sports Medicine (ACSM) has listed bodyweight training as one of the top five fitness trends for 2015.

While it doesn’t look as complicated or intense as say, HIIT or CrossFit, it is just as effective. What’s more, bodyweight exercises require no equipment, can be done anywhere, and have the added benefits of improved coordination and balance which reduces risk of injury.

Here are some workouts you could try:



With yoga gaining immense popularity in the last decade, it has become the bodyweight exercise of choice for many. From the chair pose and the sun salutation (surya namaskar) pose, to the chaturanga dandasana and the half monkey pose, many asanas require you to use your own weight as resistance, and are similar to the squats, planks, and Romanian deadlifts in gym workouts.

PS: Aerial yoga is also a fun way to engage in bodyweight training.



Rare are the positions that work as a full-body exercise, so when you ID one, make sure to incorporate it into your fitness regime. A full-plank workout exercises a host of muscles—shoulders, biceps, chest, abs, lower back, glutes, thighs and calf muscles. It also helps you burn calories, improve core strength, tone your abs, increase flexibility and reduce muscles stress. This is bodyweight training in its truest form. Here’s how you can perfect those plank exercises.



Pulling your body upwards is no mean feat. From working your back, shoulders and arms, to your pelvis and abdomen, this upper body workout is great not just for muscle tone, but for weight loss too. Like most other bodyweight exercises, it can be done anywhere. So once you’ve got the steps right, how about you swing from the monkey bars at the park?



Spiderbands are simply a contraption of suspension cables that leverage body weight towards the ceiling—wherever they are rigged—as you hold on to them with your hands and feet. The cables are often used in combination with a soft matted floor. This kind of bodyweight training has been especially prescribed for women who want better results from their fitness routines.

In the end, all these exercises are a great way to engage in a full-body workout, because nothing beats training against the weight of your own body. Any wonder that it continues to trend on in the new year?