15 No-Equipment Exercises You Can Do At Home
We've all heard people say they can't work out because they don't have time to go to the gym or they don't have any equipment. Well, no more excuses! You can get a full-body workout doing body weight exercises—no equipment required. In addition to being convenient, bodyweight exercises build muscle, boost your metabolism, and burn calories. For a full body workout, combine upper and lower body exercises into a circuit, for example, squats, lunges, push-ups, glute bridges, and then planks. Do one movement after another with little rest in between to keep your heart rate up, suggests Mason. For best results, do 20 reps or 30 to 60 seconds each.
Upper Body: Push-Up
Push-ups are my favorite exercise to work the arms, Not only do they work the upper body, but they're also a great core exercise.
Upper Body: Pike Walk/Pushup Combo
This push-up variation is a good cardio move that works your shoulders, chest, and back.
Lower Body: Prisoner Squat
Prisoner squats are good for beginners—the hand position above your head forces a tall chest and teaches you good thoracic extension
Lower Body: Body weight Lunge
Lunges are great for the lower body—like glutes and calves—and they can help correct imbalances," Typically, we all have one stronger side and lunges can help fix that because one leg is doing the work at one time
Lower Body: Lying Gluteal Bridge
This exercise works the glutes, core, and lower back
Lower Body: Bodyweight Jump Squat
Jump squats are a plyometric exercise that get your heart rate up
Lower Body: Walking Spiderman
The walking Spiderman lower body move increases overall flexibility and helps develop hip flexion, which allows you to work your glutes more efficiently
Lower Body: Low Side-to-Side Lunge
The side-to-side motion of this lunge fires up the quads, targeting the inner and outer thighs and hips. The side lunge also targets the hips, helping to slowly improve flexibility and range of motion.
Core: Plank
Planks are key in developing core strength—they work the abs, lower back, and engage the quadriceps and glutes
Core: Mountain Climber
I love doing mountain climbers to work the core. It works the abs and it gets your heart rate up which helps you burn more calories. Core: Side Plank
Side planks work the obliques. It also strengthens the entire body, including your lower back, core, and also builds shoulder strength. Core: V-up
V-ups use your entire body to work the core, concentrating on abs and obliques, and are one of the go-to moves in the. Core: Wide-Stance Plank with Diagonal Arm Lift
The diagonal arm movement in a wide-stance plank with diagonal arm lift targets abs, obliques, and the lower back. Core: Reverse Crunch
Hit the lower part of abs with this crunch variation. Total Body: Burpee
Burpees help build lean muscle and strengthen your heart. When it comes to Burpee 101, knowing the ins and outs of the often hated move will help you get your heart rate up and body moving.