Some people think you need a fancy gym membership to get a great total body workout. That is far from the truth and in this article we present a simple workout that does not require any special equipment or weights. Having a pullup bar would be a bonus though! Also, it is a relatively quick workout you can do while traveling or simply crunched for time.

First, the standard disclaimer. Be sure to consult your physicial before embarking on a new workout program. Although you are not using weights, you still need to get in a decent warmup. We recommend something very light - a mile long jog, stationary cycling, elliptical or stairmaster. If you are in relatively decent shape, you can do your standard cardiovascular workout instead. Whatever you choose, just get your muscles loosened up.

After your cardio warmups are done, you can start the real exercises. If you are unsure about how to perform any, do an internet search to find descriptions and videos - there are plenty for each. Here you go:

1. Pushup - vary your hand width for different sets. For more of a challenge, elevate your feet above your body and do an "incline" press.

2. Squat - you can put your hands behind your head, straight ahead, or holding your hips for balance.

3. Chair Dip - Sit on a chair or hard sofa with your hands next to thighs. Push upwards and bring the hips forward, legs straight so you are supporting your body weight. Bend the elbows and lower your body down until elbows are at 90 degrees. Push up for one rep.

4. Lunge - the ideal variations are forward and side-step lunges.

5. Pull Up - palms facing forward is more ideal, shoulder width apart. If you want more bicep work, palms should face your body.

6. Ab Crunches - great abdominals exercise also helps core strength.

7. Standing Calf Raises - ideally do one leg at a time on a stair step or flat elevated surface.

The two best options for constructing a workout with these exercises are a traditional workout or a circuit workout. In a traditional workout, just work your way through each exercise, ideally alternating between the upper and lower body exercises. Do 2-3 sets of 10-15 reps each. For a circuit, you do one set of each exercise then proceed to the next exercise. Going through the entire list of exercises is one complete circuit - try to complete 2-3 full circuits.

In our opinion, circuits are more appropriate for these types of total body workouts because they give you more flexibility. You can do speed circuits by avoiding any breaks between sets. You could also add brief cardio routines in between circuits - e.g. jogging in place, stairmaster, etc. for a few minutes. Be creative.

As you can see, this type of workout is beneficial for lots of different people and situations. I tend to do this workout either when I'm on the road or need a break from the normal weight lifting routines. It is also great for beginners who want to build some strength and stamina before hitting the gym.