The Best Exercise Routines You Can Do Without Any Equipment

When it comes to body fitness, there are a lot of things that you can do without any equipment. For example, did you know that there is an exercise routine called the “plank” which only requires your bodyweight? It’s true! There are many other routines like this one out there as well. In this blog post, we’ll discuss 6 different at-home workouts that require no equipment and will help get you in shape quickly and efficiently.

Instead of complicated equipment, you can build your own workout at home by adding in bodyweight exercises designed to work all the major muscles in your body.

Ultra-simple: You can do a push up and squats without any equipment – just use what you have around the house (or outside) like stairs for example!

The article highlights 6 at-home workouts you can do without any equipment, a useful resource for those who want to stick to their exercise routine but don’t have the time or inclination to find and purchase new exercise equipment.

The possibilities for bodyweight exercises are nearly endless. If you want to lower body exercise in your home, workout #1 may be best; if you’re looking for exercise to strengthen your shoulders and arms, try exercise #5.

The best workouts for the body that can be done without equipment come from SELF. Pick your favorite and try a bunch of different ones to find what you like most.

Table of Contents

The 6 Best Exercise Routines You Can Do Without Any Equipment

Duck Walk to Stand

DuckWalkToStand

To perform a squat, stand with your feet hip-width apart and keep your core engaged. Bend both knees and bring your thighs to about parallel level with the ground.
From a squat position, step right foot forward and left foot forward. Stand up.
Stand tall and squat deeply, then step your left foot back first. Now step your right leg backwards too. Return to the starting position by standing up straight again.
Continue to repeat this pattern of squats and walking forward, then squatting and walking backward. At the halfway point, change which foot you take your first step with; so if you’ve mostly taken your first step on your right foot but now want to try taking it on the left foot, switch.

Frogger

Start by lowering into a wide squat with feet wider than hips-width apart and hands planted on the floor in front of you.
From here, move your feet back into a high plank position and place your hands directly under the shoulder. Engage your core and keep it level, hips in line with knees.
From a high plank, step your feet forward and wide to return to a low squat. Lift both hands off the floor so that all weight is on your feet.
Place your hands back down on the floor, then jump your feet back to start the next rep.

Note: Step back to a high plank one foot at a time instead of jumping.

Push-Up (30 seconds)

Pushup

Start this workout in a high plank position, with your bodycore engaged and wrists directly under shoulders. Your neck should be relaxed to avoid any strain or pain.
Bend your elbows to bring your chest close to the floor. Stop once they are bent at a right angle.
Keeping the hips up, push back to high plank position and return to starting position.

Side Kick-Through (4 minutes)

Start on all fours, placing your hands right below your shoulders and knees at a similar height to your wrists. Press into the ground as you lift your legs 1-2 inches up off the mat.
Extend your right arm and the left leg then turn to the side. Kick off the ground, turning your body as far to the right hand side as possible.
Return to all fours
Switch sides and this time take your left arm and right leg.
Alternate for 20 seconds.

Bicycle Crunch(15 Minutes)

BicycleCrunch

Bicycle crunches are a great way for the arms to rest while creating large muscle work in the core.
In the starting position, lie on your back with both of your knees bent 90 degrees and stacked over each other. Place both arms behind your head, elbows pointed out to the side. Using only your core muscles, press up off the floor into a tabletop position.
Twist to bring right elbow to your left knee, then straighten out your right leg as you twist.
Then, twist to bring your left elbow to your right knee.
Start by alternate sides for 1 minute. Go at a slow and steady pace so that your abs can really feel the burn!

The One Hundred

Start with the Lying Down Press Up. Lie on your back with your hands at by your sides and knees bent, feet flat on the floor hip-width apart
Bring your head up and crunch while lifting your arms straight out in front of you, palms facing down.
To do 1 rep of this bodyweight workout, inhale for 5 counts and exhale for 5 counts while you pump your arms up and down.
Do five sets