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15 Exercises You Can Do At Home With No Equipment

Daughter and father exercising.

Exercising at home with no equipment is an excellent way to stay active and improve your health and fitness. You don’t need expensive gym memberships or fancy equipment to get a great workout. Here are 15 exercises you can do at home with no equipment:

  1. Push-ups – Push-ups are a classic bodyweight exercise that work your chest, triceps, and shoulders. Start with a few sets of 10-15 reps and work your way up to more challenging variations.
  2. Squats – Squats are a great lower body exercise that work your glutes, quads, and hamstrings. Stand with your feet shoulder-width apart, bend your knees, and lower your hips towards the ground. Keep your chest up and your weight in your heels.
  3. Lunges – Lunges are another great lower body exercise that work your glutes, quads, and hamstrings. Step forward with one foot and bend your knee until your thigh is parallel to the ground. Repeat on the other side.
  4. Plank – Planks are an excellent core exercise that work your abs, lower back, and hips. Hold a straight-arm plank for 30-60 seconds, keeping your body in a straight line from head to heels.
  5. Mountain climbers – Mountain climbers are a dynamic exercise that work your core, shoulders, and legs. Start in a push-up position and bring one knee towards your chest. Switch legs quickly and repeat.
  6. Burpees – Burpees are a full-body exercise that work your legs, core, and upper body. Start in a standing position, drop into a squat, kick your feet back into a push-up position, do a push-up, jump your feet back to your hands, and jump up explosively.
  7. Jumping jacks – Jumping jacks are a great way to get your heart rate up and work your legs and shoulders. Start with your feet together and arms at your sides. Jump your feet out and raise your arms overhead. Jump back to the starting position.
  8. High knees – High knees are a cardio exercise that work your legs and core. Run in place and bring your knees up to hip height.
  9. Butt kicks – Butt kicks are another cardio exercise that work your legs and core. Run in place and kick your heels towards your butt.
  10. Tricep dips – Tricep dips work the backs of your arms. Sit on the edge of a chair or bench and place your hands behind you. Lower your hips towards the ground and push back up.
  11. Wall sits – Wall sits are a great lower body exercise that work your quads and glutes. Lean against a wall and lower your body until your thighs are parallel to the ground.
  12. Bicycle crunches – Bicycle crunches work your abs and obliques. Lie on your back and bring your knees towards your chest. Alternate bringing your left elbow to your right knee and your right elbow to your left knee.
  13. Superman – Superman is a great exercise for your lower back. Lie on your stomach and lift your arms and legs off the ground.
  14. Calf raises – Calf raises work your calf muscles. Stand with your feet shoulder-width apart and raise your heels off the ground. Lower back down.
  15. Side planks – Side planks work your obliques and core. Lie on your side and prop yourself up on your elbow. Raise your hips off the ground and hold.

In conclusion, there are many exercises you can do at home with no equipment. By incorporating a few of these exercises into your daily routine, you can improve your fitness, strength, and overall health.




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