You don't have to always go to the gym to get a great workout. You don't even have to lift a weight to get an intense workout. A bodyweight workout, uses your own body weight along with natural gravity to give you results

Listed below are several excellent exercises you can do at the gym or home that use your body weight and gravity to tone muscles.

Jumping Jacks

Push-ups

High Knee Lifts Run in place with high knee lifts in front of you.

Mountain climbers Up in a push-up position, bring one knee in, then the other, like running up a mountain.

Body weight row Up in a push-up position or plank, pull one are up in a row, then the other.

Squats Feet shoulder width apart and arms straight in front of you.

Walking lunges

Sit-ups

Circuit - Do each exercise for 45 secs, as many reps as possible. The exercises can be done in addition to a regular workout or as a substitution to a weight training day.