Daily physical activity is essential for our physical and mental health. However, not everyone can afford fancy workout equipment or a gym membership, nor do they always have the time to get in a long jog. Luckily, there are numerous home exercises you can do with no equipment at all, including these 13 suggestions.
1. Bicycle Crunches
Bicycle crunches require more leg movement than typical crunches. Therefore, they are great for working your abdominal muscles. Bicycle crunches also improve flexibility, stability, and coordination.
To perform this move, lie on your back with your knees bent and your hands behind your head. Bring your opposite elbow to meet the opposite knee while extending the other leg, alternating sides in a pedaling motion.
2. Broad Jumps
Broad jumps are high-impact exercises that can be repeated to burn energy. They’re considered an advanced version of squat jumps, and performing them works your calves, glutes, hamstrings, and quads. It’s also a good exercise for strength, coordination, and power.
To perform broad jumps, stand with your arms at your side and your feet shoulder-width apart. Squat down halfway, then throw your arms forward and jump forward simultaneously. Finish by landing on your feet with your weight shifted slightly forward.
3. Burpees
Burpees are a full-body exercise that combines cardio and strength training. Burpees can provide many benefits, including strengthening your heart and lungs, improving blood flow, and lowering blood pressure.
To do burpees, start in a standing position. Then, drop into a squat position, kick your feet back into the planking position. Perform a push-up, then return to the squat position. End by jumping up explosively.
4. Flutter Kicks
Flutter kicks are a great way to work on your core, hip flexors, and lower back. You want to start off with a short number of these, though, because you will feel the burn the next day.
To perform flutter kicks, start by lying down on your back. Extend your legs into the air at a 90-degree angle from your body. Then, slowly lower your right leg by moving it toward the ground as far as possible while keeping your lower back flat on the floor. Then, move your right leg back to a 90-degree angle and repeat this with your left leg. Continue this way for as many reps as you choose.
5. High Knees
High kicks are cardio exercises that work your leg muscles while increasing your heart rate. These kicks work your hamstrings, lower body, and core muscles.
To perform high kicks, stand in place and lift your knees as high as possible, alternating legs as if running in place. You can also pump your arms as you do these kicks if you want an additional challenge.
6. Jumping Jacks
Most people know how to do jumping jacks but often forget how great they are for a simple exercise at home without using any equipment. However, doing just 20 jumping jacks is a great way to elevate your heart rate and work the entire body. Moreover, jumping jacks offer many long-term health benefits, including improved metabolism and a lowered heart rate and blood pressure.
7. Lunges
Lunges are an excellent lower body exercise that targets your glutes, quadriceps, and hamstrings. However, to enjoy the full benefit of performing lunges, you must do them correctly.
To do lunges, stand with one leg forward and the other behind you. Then, bend both knees and lower your body until your front thigh is parallel to the floor. Return to the starting position and switch legs.
8. Mountain Climbers
Mountain climbers are a great exercise to do at home without equipment because they engage multiple muscle groups, including your core, shoulders, and legs. They’re especially good for runners because they’re low impact but great for working on strength-building and running form.
To do mountain climbers, start in a plank position, then alternate bringing your knees toward your chest in a running motion while keeping your upper body stable.
9. Planks
Planks are another common exercise people do without equipment. They are great for strengthening your core, glutes, and hamstrings.
To perform planks, start in a push-up position, with your weight resting on your forearms. Then, engage your core muscles and hold the position. Keep your body in a straight line from head to toe while you do this.
10. Plank Jacks
As the name suggests, plank jacks combine the plank position with a jumping jack motion to engage your core and increase your heart rate. It’s simple to do, just engage in a plank position and jump your legs wide apart, then jump them back together.
11. Push-Ups
Push-ups are another classic exercise you can do at home without any equipment. Push-ups specifically target your chest, shoulders, and triceps. They are a great way to burn calories and help improve balance and posture. You can do them virtually anywhere, including your bedroom, living room, or backyard.
12. Split Squats
Split squats are great because they work your hamstrings, quads, and glutes. Because they focus on one leg at a time, it requires more muscle activation and focus.
To do split squats, take a giant step forward and position yourself staggered. Bend your knees and lower your body until your knee forms a 90-degree angle, but keep your weight distributed evenly between both feet. Push up and repeat with the same leg 10 to 12 times, then switch legs and do the same thing.
13. Squats
Squats are great for working your lower body, glutes, hamstrings, and quads. They’re straightforward to do, and many people already know how to do them, like jumping jacks or lunges. They can be added to any workout routine without equipment or used as a warm-up.
Get Active!
If you’ve been trying to get more physical activity into your day, these home exercises are a great way to do so without buying tons of equipment or going somewhere else to workout. However, if you prefer to hit the gym, follow essential gym manners during your workout. And, while you’re at it, consider other healthy lifestyle changes that may benefit your physical and mental health.
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