Have you ever skipped a workout because you don’t have the equipment necessary to complete it? Many workouts require you to use dumbbells, resistance bands or other equipment that you may not have available. Whether you are looking to boost your cardio health, strengthen your core, butt or legs – there are some great no-equipment workouts you can easily do anywhere.
- Push Ups – Push-ups target your chest, triceps and the front of your shoulders, plus they also work your core. To do push-ups you start off on the floor in a high plank position with your hands shoulder-width apart and wrists stacked under your shoulders. As you keep your core engaged, inhale and bend your arms to lower your chest to the floor. Exhale as you push back up to your starting position.
- Glute Bridge – This move really helps to combat tight hamstrings and hip-flexors. Lie on your back to begin with your hands by your side, knees bent and feet flat, hip distance apart. Squeeze your glutes and abs and push through your heels to lift your hips a few inches from the floor. Pause at the top, squeeze your glutes and slowly lower your hips to starting position!
- Runner’s Crunch – Regular crunches only target the upper part of your abs, while a runner’s crunch works your entire core. To begin you lie on your back with your hands behind your head. As you sit all the way up bring your right knee to your left elbow and keep your left leg extended and floating above the floor. Lower back down and repeat on the other side.
- Burpees – Whether you love them or hate them, burpees are the ultimate no equipment, full body workout. Begin by standing with feet shoulder-width apart and arms by your sides, then squat to the floor, place your hands down and kick back into a high plank. Bend your elbows into a push-up, jump your feet towards your hands into a squat position and jump straight into the air!
- Mountain Climbers – This exercise is sure to boost your cardio game. Begin in a high plank position and bring your right knee in towards your chest. Quickly switch by bringing your left foot towards your chest as if you are running in place – that’s one rep. Switch back and forth and end in high plank.
- Lunges – A classic move that works your glutes, hamstrings, quads and inner thighs – begin by standing with feet shoulder-width apart. Step your left foot forward until your leg reaches a 90-degree angle, your back knee should also bend and be parallel to the ground – make sure your front knee doesn’t go past your toes. Lift your front leg and return to a standing position – repeat and switch sides.
- Squats – Proper squat position includes keeping feet shoulder-width apart and slightly turned out. Begin by bending your knees and pushing your hips back, make sure your knees track above your big toe – this ensures that your knees won’t collapse inward. Pause at the bottom then drive through your heels as you stand back up.
- Air Swimming – Air swimming is excellent at targeting the backside of your body, and over time can improve your posture. To accomplish this move you have to lie down on your stomach with your arms extended overhead next to your ears. Lift your chest, arms and legs off the floor and make sure to squeeze your glute muscles. Flutter your arms and legs up and down while keeping them off the floor, the way you would if you were swimming in water.
- Triceps Dips – This move focuses on the back of your arms, and you can easily do it anywhere! To set up you sit on the floor with your knees bent and your feet flat on the floor. Place your hands behind you with fingers facing toward your body, lift your hips and shift your weight into your hands – then bend your arms so your butt hovers just above the ground. Make sure to keep your elbows tight and avoid flaring them out at an angle. Straighten your arms to return to the starting position and then keep going.
- Jumping Jacks – Jumping jacks are an efficient total-body workout that can really get your heart rate up – this exercise targets your glutes, quads, hip flexors, abs and shoulders. Begin by standing straight, as you jump spread your feet wide and bring your arms above your head. When you jump again you will lower your arms and bring your legs together back to your starting position – repeat and increase in speed.
Moving your body and getting regular exercise are vital to your overall health and well-being. For more diet, fitness and lifestyle inspiration make sure to follow our blog, and contact us if you’re interested in learning about our clinic and our services.