13 Easy At Home Workouts That Do Not Need Any Equipment

Working out at home is easier than ever, and you do not need any equipment. Bodyweight exercises are a great way to improve your fitness without any special tools. You can do these workouts at your own pace and in your own space, no matter your fitness level. Whether you are a beginner or looking to switch things up, these moves will keep you moving and healthy. 

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Push-Ups

Push-ups are one of the most basic and effective exercises for building upper body strength. This exercise targets the chest, shoulders, and triceps while also engaging the core. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position.

Regular push-ups can be modified to suit your fitness level. For beginners, you can perform the exercise on your knees to reduce the intensity. As you become more comfortable, you can increase the number of reps or try more challenging variations, like the decline push-up, which targets the upper chest and shoulders.

Squats

Squats are a fantastic lower-body exercise that works the quads, hamstrings, and glutes. Begin by standing with your feet shoulder-width apart and lowering your body by bending at the knees, keeping your back straight. Ensure your knees do not go past your toes as you lower down, and then return to a standing position.

Squats can be done in many variations to target different areas of the legs. For added difficulty, you can increase the number of reps or hold a squat position for a few seconds at the bottom to increase muscle engagement. Bodyweight squats are perfect for strengthening your legs and improving flexibility.

Planks

Planks are an excellent exercise for strengthening the core. Begin by positioning yourself on your elbows and toes, keeping your body in a straight line from head to heels. Hold the position for as long as you can while maintaining proper form. This exercise not only strengthens the core but also works the shoulders and back.

To challenge yourself further, you can add variations to the plank. For instance, side planks focus on the obliques, while plank leg lifts can target the glutes. The longer you can hold the plank, the more effective it will be in improving overall core strength and stability.

Mountain Climbers

Mountain climbers are a dynamic, full-body workout that increases cardiovascular fitness while targeting multiple muscle groups. Start in a plank position with your hands under your shoulders and your body in a straight line. Alternate bringing your knees toward your chest in a fast-paced, running motion.

This exercise improves endurance and agility, as it engages the core, legs, and arms. To increase the intensity, you can speed up the movement or add a jump when bringing your knees forward. Mountain climbers are great for burning calories while strengthening the entire body.

Lunges

Lunges are another great lower-body workout that targets the quads, glutes, and hamstrings. Start by standing with your feet together and taking a step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off your front foot to return to the starting position, then alternate legs.

This exercise can be modified by adding a jump to switch legs, turning it into a jump lunge for added intensity. For beginners, lunges can be performed in place, or you can hold onto a sturdy object for balance. Lunges are effective for strengthening the lower body and improving coordination.

Bicycle Crunches

Bicycle crunches are an excellent exercise for targeting the abdominal muscles, especially the obliques. Begin by lying on your back with your hands behind your head and your knees bent at 90 degrees. Lift your head, neck, and shoulders off the floor and alternate bringing your elbow to the opposite knee while extending the other leg.

This move not only works the core but also helps in improving balance and flexibility. Make sure to engage your core throughout the movement and avoid pulling on your neck. To increase the intensity, you can perform the exercise more rapidly or slow it down to focus on each twist.

Jumping Jacks

Jumping jacks are a great cardio exercise that works the entire body. Start by standing with your feet together and your arms by your sides. Jump your feet out wide while raising your arms overhead, then return to the starting position. This simple exercise increases your heart rate and works the legs, arms, and core.

For a more intense workout, you can add variations like high knees or squat jumps between jumping jacks. Jumping jacks are effective for warming up, improving cardiovascular health, and burning calories. Incorporating them into your routine can help improve endurance and flexibility.

Glute Bridges

Glute bridges are a powerful exercise that primarily targets the glutes and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down slowly.

This exercise is excellent for strengthening the posterior chain and improving posture. To make it more challenging, you can add a single-leg variation or hold a bridge position for a few seconds at the top. Glute bridges are an effective way to strengthen the glutes and lower body while engaging the core.

Side Leg Raises

Side leg raises are a great exercise for targeting the outer thighs and hips. Lie on your side with your legs stacked and your head resting on your arm. Slowly lift your top leg towards the ceiling, keeping it straight, and lower it back down.

This move can be performed slowly to focus on muscle engagement, or faster for a more intense workout. You can add ankle weights or hold the raised position to increase the difficulty. Side leg raises are great for strengthening the hips, thighs, and glutes while improving flexibility.

Burpees

Burpees are a full-body workout that challenges both strength and cardiovascular endurance. Begin in a standing position, squat down, place your hands on the ground, and jump your feet back into a plank position. Perform a push-up, then jump your feet forward and explode up into a jump, reaching for the sky.

Burpees are an intense exercise that works the chest, arms, core, and legs. They are a great way to increase your heart rate and improve both strength and stamina. You can modify the movement by removing the push-up or jump to suit your fitness level.

Triceps Dips

Triceps dips are an effective exercise for targeting the triceps and upper arms. Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers pointing forward. Slide your hips off the edge and lower your body by bending your elbows, then push back up.

To increase the challenge, you can elevate your feet or add a pause at the bottom of the movement. Triceps dips are great for strengthening the arms and improving upper body endurance. This simple exercise can be done using any sturdy surface at home.

High Knees

High knees are an excellent cardio workout that also targets the legs and core. Stand with your feet hip-width apart, then alternate bringing your knees up towards your chest as quickly as possible. Engage your core and pump your arms to increase intensity.

This exercise can be done in intervals, such as 30 seconds on with 30 seconds rest, to improve endurance. High knees help increase your heart rate while working the lower body, making it a great addition to any workout routine. You can also challenge yourself by increasing your speed as you go.

Superman Exercise

The Superman exercise targets the lower back, glutes, and shoulders. Lie face down on the floor with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the floor simultaneously, holding the position for a few seconds before lowering back down.

This exercise strengthens the posterior chain and improves spinal stability. To make it more challenging, you can hold the position for longer or add small pulses. The Superman exercise is great for improving posture and preventing lower back pain.

This article originally appeared on Avocadu.