You don’t need a gym packed with expensive equipment or weights to get in shape. In fact, you don’t need any equipment at all! All you need is your body and the willingness to put in the work. These five no-equipment-needed workouts are perfect for building muscle and getting results, whether you’re at home or on the road.
5 Exercises to Include in Your Workout Without Equipment
The push-up is a classic callisthenic exercise that works the chest, shoulders, triceps, and core. To do a proper push-up, start in a high plank position with your hands directly beneath your shoulders and your feet hip-width apart. Lower yourself down until your chest just grazes the floor, then press back up to the starting position.
If you’re new to push-ups, start with knee push-ups. Then, as you get even stronger, you can move on to full push-ups. Aim for three sets of 10 reps.
The squat is another classic exercise that works the entire lower body, including the quads, glutes, hamstrings, and calves. To do a proper squat:
- Start with your feet shoulder-width apart and your hands at chest level.
- Lower yourself down like you’re going to sit in a chair, keeping your weight in your heels and your knees behind your toes. Then, once your thighs are parallel to the floor, press back up to the starting position without letting your knees cave in.
- Aim for three sets of 10 reps.
The hip thrust is a popular and effective exercise for targeting the glutes. First, start sitting on the ground with your back against a bench or other raised surface to do a hip thrust. Next, place your feet flat on the ground about shoulder-width apart and press down into them to raise your hips off the ground until your thighs and torso align. Pause for a moment before lowering back down to the starting position. Aim for three sets of 10 reps (or more if you can!).
(Wondering whether it’s better to work out in the morning or at night? Take a look at this post next!)
The lunge is another powerful exercise for working the lower body, including the quads, glutes, hamstrings, and calves. To do a lunge properly:
- Begin by standing with your feet hip-width apart and take a large step forward with one leg.
- Lower your body until both of your knees are bent at about 90 degrees.
- Press back up to standing and repeat on the other side.
- Try for three sets of 10 reps (5 on each side).
The plank is a great core exercise that works all of the muscles in your abdominal area (the rectus abdominis, external obliques, internal obliques, transverse abdominis).
For planks with proper form:
- Start in a forearm plank position with your elbows directly beneath your shoulders and feet hip-width apart (if you want an extra challenge, try doing it on just one arm!). Make sure your body creates a straight line from your head to toe (no sagging hips or arched back!).
- Hold this plank for as long as you can (aiming for at least 30 seconds) before lowering down to rest briefly (15-30 seconds) and repeat 2-3 more times.
These five exercises to help you get fit without having to go to the gym or use equipment! Pop in some motivating music, wear workout clothes that make you feel good, and get moving!