4 Exercises to Burn Bodyweight This is Kai Wheeler from kaiwheeler.com. Today I will be demonstrating four exercises that do not require equipment. Up first, is high knee trunk rotations. With feet hip width apart and hands behind the head, alternate raising one foot off the ground, rotating the trunk toward the knee. Weight should remain distributed straight through the heel of the grounded foot. Keep the navel drawn in and the upper back extended. Rotate; do not flex. You should be feeling this in the muscles of your abdomen. Exercise two is alternating single leg, lateral hops. Begin balanced on one leg with the knees slightly bent. Hop onto the other foot, absorbing the landing through the heel. Transfer weight into the ball of the foot to hop back to the other side. Drive the opposite knee as you land. Gain balance before jumping to the other foot. Knees should remain in line with the toes. You should feel like you are using your glutes. Exercise three is forward reverse lunges. Take a forward lunge, keeping your knee above your ankle. As you decelerate, maintain your body weight on your heel, then spring off the ball of your foot accelerating into a reverse lunge. For best results, keep your feet straight and avoid shifting excessive weight onto the back foot, especially during the reverse lunge. You should be feeling this in your glutes and thighs. If you start to feel anything in your knees, make sure you are distributing your weight properly. Exercise four is plank touches. With feet a little more than hip width apart and wrists directly underneath the shoulders, begin in a push up position. Alternate tapping the chest. Try to keep your hips as still as possible and your back nice and flat. You should be feeling this in your abdomen and shoulders. Now that you have some instruction, complete three more rounds of this circuit, four total, with 30 seconds rest in between each round. Have fun.