Keep the sofa intact and the lamp from shattering with these space-efficient, furniture-friendly moves.
Here are seven workouts that will render all of your excuses useless. None of them require any equipment, and most require very little time. Keep these handy and you’ll never have to take an unplanned rest day again.
1. Sit Ups.
Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.
BUILD A BIGGER BOOTY
Start in a push-up stance. Raise your right leg off the floor and bring your knee up to your right elbow. Return it to the floor, but don’t rush. Garcia says that taking your time during this exercise is key to getting maximum payoff. Repeat on the left side. Do 10 reps on each side.
3. Leg Raises:
From the same seated position, lift and lower your legs off the ground. Ideally you should do both legs at once, though beginners may have to start with one leg at a time. Do 25 reps.
FAT BURNING BODY WEIGHT PROGRAM
4. Hamstring Curl
Works: Hamstrings, glutes, abs and lower back
Lie on your back, arms extended and feet resting on a Swiss ball. Raise your hips so that they, your back and your legs form a straight line. Then, with your feet on the ball, bend your knees to roll it toward you, then away. (If you don’t have a Swiss ball, use an office chair, or a chair with wheels, instead).
5. Jump-Ups
: Start in a push-up position and jump your knees toward your hands. Try and get as close as possible. With your feet planted, jump straight up. “This move builds range of motion which is crucial for any sport where you have to get up quickly, like surfing or MMA.” Do10 reps.
6. Lunges
This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.
7. McGill crunch
Works: Front and lateral abdominals
Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abs to lift your head and shoulders; the curve in your lower back shouldn’t change. Hold for 10 secs, then lower.
AGORA FITNESS 
