5 No-Equipment Exercises for a Quick Total-Body Workout

5 No-Equipment Exercises for a Quick Total-Body Workout

Remember gyms? For most of us, they’ve become a distant memory thanks to over a year of COVID-19 quarantining. Not having access to the equipment a gym offers can feel frustrating when you’re eager to exercise. So while we wait for the world to open back up, there are plenty of no-equipment exercises you can do at home to stay the course on your health journey.

Check out these five exercises to get you started. The more repetitions you do and the faster you do them, the more intense your workout will be. So rev up your intensity or go for a simple, low-key workout—you decide!

1. Jog in Place

Jogging in place demonstrationWant to go on a run, but would rather stay inside? Find a soft surface, put on some running shoes, and kick those knees up. Slowly increase your time spent “jogging” to develop a stronger core and upper body.

2. Jumping Jack

Jumping jack demonstration

Turn your body into a giant X by planting your feet wide and stretching your arms out above your head. Then, in one motion, jump your feet together and lower your arms down to your thighs. Repeat this entire sequence fast and furiously for a full-body workout.

3. Wall Push-Up

Wall push-up demonstration

Wall push-ups are a great way to work toward a traditional push-up on the ground. Start by standing two feet away from the wall and stretching your arms in front of you. Place your palms on the wall and make sure your arms are parallel with your shoulders. Bend your elbows to bring your body close to the wall, until your nose almost touches it. Push back to the starting position and repeat.

4. Plank

Plank demonstration

Ready to rev up your core muscles? On an exercise mat or soft surface, place your hands directly under your shoulders. Kick out one foot then the other to elevate your body. Squeeze your glutes to stabilize the “plank” position. Try to hold for at least 20 seconds. Gradually increase time to really feel the burn!

5. Squat

Squat demonstration

Wrap up your exercise with this lower body workout. Start by setting your feet shoulder-width apart and placing arms at your side. While keeping your neck and back straight, slowly bend your knees as if you’re going to sit in a chair. Pause when your thighs are parallel to the floor, then push back up with your heels. Repeat.

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Daniel Engelke
May 06, 2021

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