7 No Equipment Exercises - Quick Total-Body Workout

7 No Equipment Exercises - Quick Total-Body Workout

There are plenty of good excuses for not exercising.

One that we hear over and over again (and even use ourselves)? Not having access to a gym.

We've been there! It can be tough.

A gym has it all: the equipment, the TVs, the instructors. But those gym memberships can be expensive. We're talking a-month-worth-of-groceries expensive.

In which case, we will always opt for the groceries.

So, what to do when you find yourself choosing between your groceries and your gym? Go for the groceries and pick up an easy, no-equipment-needed workout routine. 

Below, we've got 7 no-equipment exercises to get you started. This way, you can get your workout in wherever you are.

7 Easy and Effective Workouts You Can Do Anywhere

1. The Push-Up

There's a reason it's a classic. It may be basic, but it is a baller of a workout.

Push-ups target the chest, shoulders, and core, including the triceps, biceps, and pectorals.

The best part? You can do them anywhere! On the sidewalk, in the grass, in your kitchen — wherever you can find a flat surface that matches your height, there's room for a push-up circuit.

2. The Ice Skater

People may confuse you for an Olympic speed skater with this one!

Your beginning stance should be elbows bent, with your feet shoulder-width apart. Begin by hopping onto your right foot with a slight bend in your knees.

In the same motion, bring your left leg behind your right leg. Then, hop back to your left foot, bringing your right leg behind your left.

Keep gliding on your skates, going side to side, for 30 seconds as fast as you can. Take a 15 second breather, then get back into your speed skater momentum.

3. The Wall Sit

One of the most easy-to-do-anywhere exercises, but don't let that title fool you. This one will burn.

All you need is a wall. Begin with your feet shoulder-width apart, with your back against the wall.

Slowly slide down the wall until your legs are bent at a right angle. Make sure your knees are directly above the ankles.

Hold this chair position for 30 seconds to start, and gradually up the ante.

4. The Jog in Place

Another one you can do absolutely whenever, wherever. In fact, you don't even need a wall for this one!

Throw on your favorite show and plant yourself right in front of the TV. Then, simply jog in place for 30 seconds. As you become a seasoned professional, get those knees higher and your pace faster.

5. The Bicycle

For those months that Soulcycle is just too expensive.

Lie on your back, hands behind your ears and shoulder blades off the ground. With your legs in the air and knees pulled toward your chest, straighten legs to a 45-degree angle; bring one knee to your chest, while the other extends all the way out.

Rotate your legs, pulling one leg up to the chest and extending the other. To really feel the burn, bring your opposite elbow to the opposite knee, shifting opposite elbow to opposite knee.

6. The Jumping Jack

Perhaps one of the first workouts you ever learned, the jumping jack is tried and true when it comes to the at-home, do-anywhere workout. 

Turn your body into a giant X by planting your feet out 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. You've just completed a jumping jack.

Repeat this entire sequence for one minute without stopping. Break as needed, then continue on for a total of 5 repetitions. Once 5 of these 1-minute intervals becomes easy, keep pushing for more. 

7. The Forward Lunge

Standing tall and straight with hands around your waist, take a large step forward with your right leg. Put your weight into your front, right heel.

Lower your upper body down, so that your torso goes directly in between your front and back heel. Keep weight in your front heel and press backward to come back up.

Repeat as needed on one side, or, rotate from side to side with each new lunge.


Enjoy these 7 workouts wherever you are.

The more repetitions you do and the faster your speed, the more intense your workout becomes. So rev up your intensity or go for a simple, low-key (no-sweat) workout—you decide!

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Mary Elizabeth Adams
May 02, 2018

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