Have a plan

• An important component to any exercise routine is a good plan. Repeating the same exercises day after day will have a diminishing impact as time goes by as your muscles adapt to the movement. For that reason, it is critical that a body weight based program be structured to use different exercises to work different body parts on different days. That will maximize the benefits of the workout strategy.
  
  

Prepare well

• Stretching and a proper warmup are key to a good workout. Get the blood flowing by walking in place and with some simple stretches before you launch into the exercises. Stretching is also critical after exercise to help the body recover.
  
  

The core is critical

• Everything we do in our daily activities becomes easier when we have good strength in our core. The muscles from the pelvis and into the trunk of the body are the source of most of the body's movements. Strengthening this area provides better balance and stability in all that we do. A strong core will also help support the health of the back, a part of the body that is a source of pain for many people as they get older.
  
  Crunches are one example of a body weight core exercise. Standard sit-up style crunches are OK, but incorporating more muscles by adding a twist to your crunch can really help strengthen the core.
  
  While push-ups are for the arms, a properly performed push-up, with the abs pulled in, the back flat and the butt down, does great things to work the core. Try a push-up with one of your feet off the ground--it will cause you to use the muscles of your core to maintain balance and do great things for your core strength.
  
  

Arms and legs

• In addition to working the core, a lot can be done to get a good strength workout by doing push-ups and pull-ups. These exercises will work the arms, chest and back, using your weight as the only resistance. Change your hand position on occasion--put them closer together or shoulder-width apart, and feel the different muscles that are worked.
  
  Don't neglect the legs. Squats and lunges build up the muscles of the lower body, your biggest muscles, and as those muscles are brought into the mix, they continue to burn fat all day long, even after your workout is done.