There are several advantages to working your muscles off of gym machines. Body weight workouts allow you to get the advantages of cardiovascular and strength training in the same session and they are extremely efficient, allowing for significant gains in a short period of time. Everything from burpees to jumping jacks to box jumps will quickly boost your metabolism, build cardio endurance and muscle strength and stamina.
Body weight exercises also build core strength and improve posture as many exercises require you to be standing and maintaining good posture during their execution. They can also improve flexibility if you are working through a full range of motion and balance if you are working on one leg or shifting your body weight as when doing lunges or rocking planks.
And one of the best advantages is that body weight exercises are convenient. You can do them at home, at the park, on the beach, in your hotel room- anywhere you have a decent amount of level space. So don’t be afraid to get off the leg press and try a plyometric body weight squat. These functional exercises are an important part of a balanced and effective workout.