It's OK to admit it: We've all used the excuse of traveling and/or not having accessible equipment to skip a workout.

And while it's not the end of the world if you skip a training session on a rare occasion, being unable to find a weight room shouldn't ever be a reason because your bodyweight can be the only resistance you need to build some muscle -- even for advanced lifters.

Bodyweight exercises sometimes can have the rap of being too easy to perform, but not everyone can do a basic pushup or squat properly. And the great thing about them is that bodyweight exercises are easily modified.

"There are four ways to modify bodyweight exercises to make them harder or easier depending on your (training) level," strength coach Nick Tumminello says. "Number one is to change the range of motion. If you want to make it harder, increase the range, if you want to make it easier, you shorten the range."

So, for example, if you are having trouble with the depth of your squats, you can start to squat deeper as you progress to make them more difficult.

"Change the lever arm ... by shortening the lever arm it makes it easier. How would you shorten the lever arm (for pushups)? You would put your hands up on the side of your couch or side of your bed or something like that," Tumminello says.

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Is that six pack of yours hiding beneath a layer of belly fat? Curious as to one of the best ways to get rid of that layer? You might have heard of it: High Intensity Interval Training.

HIIT is a type of cardio that is really gets your heart rate up and your blood pumping. It is one of the most effective ways to see that last layer of fat vanish from your body so you can reveal your tight, toned muscles.


Interval training is a form of exercise where you do a short period of high intensity exercise followed by a short period of low intensity exercise. You can repeat the intervals for as long as you want. An example of interval training would be alternating between walking and running on the treadmill or outside at the track.


How do you define high intensity and low intensity? Well, it varies from person to person. It all depends on your fitness level: Walking at a fast paced level could be high intensity but for someone else it could be sprinting 100 meters. A great way to measure the intensity of your cardio workout is the talk test. When working at a low intensity, you should be able to carry a conversation. You should not be winded nor out of breath. When working at a high intensity, you should not be able to carry a conversation. During high intensity intervals, you should avoid talking and focus on your breathing.

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