No need to spend hours in the gym or lifting weights to get a toned and fit physique – there are plenty of bodyweight exercises that can help you achieve results just as effectively. In fact, sometimes using your own body weight can be even more challenging and effective than using weights alone.

Here are some great exercises that will tone your whole body without the need for any equipment:

• Squats

Squats are a great way to tone your legs and glutes, and they can be done practically anywhere. For an extra challenge, try doing squats with one leg lifted off the ground, or hold a weight in front of you as you squat.

• Push-ups

Push-ups are a classic bodyweight exercise that works your arms, chest, and core. To make them more challenging, try doing them with your feet elevated on a chair or sofa, or with one arm lifted off the ground.

• Planks

Planks are a great exercise for toning your abs and core muscles. To make them more difficult, try lifting one leg off the ground or placing your hands on an unstable surface like a chair or ball.

• Burpees

Burpees are a full-body exercise that will get your heart rate up and help you tone your muscles. To make them more challenging, try adding a jump at the end or doing them with one leg lifted off the ground.

• Rational jacks

This body-weight move works your legs, arms, and core all at once. To make it more challenging, try lifting one leg off the ground or holding a weight in front of you as you jump.

• Mountain climbers

Mountain climbers are great cardio and full-body toning exercise.

• Side lunges

Side lunges target your inner and outer thighs, and they can be done anywhere. For an extra challenge, hold weights in each hand as you lunge to the side.

• Triceps dips

Triceps dips are a great way to tone your arms. To make them more difficult, try doing them with your feet elevated on a chair or sofa.

• Jumping jacks

Jumping jacks are a great cardio workout and they also tone your legs.

• Knee tucks

Knee tucks are a great exercise for toning your abs and core muscles.

• Standing side hope

This move works your legs, arms, and core all at once.

• Sit-ups

Sit-ups are a classic bodyweight exercise that works your abs and core.

There are tons of other great bodyweight exercises out there that can help you tone your muscles and burn fat. Just remember to focus on quality over quantity – it’s better to do a few reps of an exercise properly than to do many reps improperly. And always listen to your body – if an exercise is causing you pain, stop doing it.