The number one barrier to exercise adherence is looking for reasons not to exercise.
No gym membership, too busy traveling for work or my personal favorite - no workout equipment.
Well no problem, I have the answer and it is bodyweight training.
Other than the fact that it removes the number one barrier to exercise, bodyweight training also has some hidden bonuses.
Bodyweight Training Bonus #1 - Bodyweight training helps you with core training because you cannot do a push up, pull up or a squat without using your core.
Bodyweight Training Bonus #2 - Bodyweight training is also what some people call 'functional training'.
You don't sit down on machines to complete your recreational activities do you? Bodyweight training is the same, you do not have a backrest to stabilize your torso while you do chest press instead you are using your core, hips and legs to keep your torso in a straight line as you exercise your chest and arms.
Bodyweight Training Workout I am always looking for ways to give you quick yet effective workouts, so this one will only take you 20 minutes to complete.
What? You say you would like to add some biceps curls? Go ahead - if it will make you feel better about yourself.
Just do this workout first:

• Push Ups - from your knees or toes whichever allows you to bend your elbows to 90 degrees at the bottom.
  Perfect technique is more important than volume.
  
• 30 Bodyweight Squats - squat until your thighs are parallel to the floor or as close to that as you can without rounding your lower back or causing knee discomfort.
  
• 10 Leg Lifts each from a Push Up Position - hold your torso stable in a push up position.
  Without allowing your hips to rotate, alternate lifting one foot and then the other approximately four inches off the floor.
  This is similar to the plank exercise, but it adds a little more load to your arms and torso.
  Go at a slow pace.
  
• 15 Isometric Rows - finding a good bodyweight 'pulling' exercise that uses no equipment is tricky, but I told you this would be bodyweight only so here is your pulling exercise.
  Stand with your back to the wall, your feet can be 12-16 inches out from the wall.
  Bring your arms straight out in front of you at shoulder level.
  From this position bring your elbows back so your upper arms are touching the wall and your forearms are parallel to the floor.
  This is the starting position.
  Next you will pull your upper arm and elbows into the wall using the muscles in the back of your shoulder and your mid back.
  Do not shrug your shoulders.
  Pull into the wall for 3 seconds and then relax, but keep your arms up the entire time.
  

Repeat this circuit four times as a stand alone quick bodyweight workout or as a supplement to your current routine.
It does not matter if you are traveling for work, hate going to the gym, have no exercise equipment at home or any other excuse you can come up with, this is a perfect excuse-free workout.
Bodyweight training strengthens your upper body, core and lower body in an integrated fashion.
Ah the body - what a beautiful machine.