Workouts Without Equipment is an exercise that performs without any types of equipment.
You Can Do at Home. Most no-equipment arm exercises are some version of planks or push-ups.
Which means they also require you to engage your core, so you’ll work those muscles at the same time.
Workouts Without Equipment: Sit-Ups And Crunches
Sit-Ups And Crunches is an abdominal endurance training exercise to strengthen and tone the abdominal muscles.
Crunches and sit-ups can be monotonous, and they probably remind you of elementary-school gym class. But they don’t have to be so boring.
Workouts Without Equipment: Squats
These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass.
In fact, the squats also activate your glutes and back muscles. Remember to upgrade them as soon as they start to feel comfortable.
Workouts Without Equipment: 30 Push-ups Variations
30 Push-ups are the common calisthenics exercise beginning from the prone position or the front leaning rest position known in the military.
The push-up is one of the most basic but effective moves for strength and conditioning in fact.
Workouts Without Equipment: Lunge
Lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.
In fact, can help you develop lower-body strength and endurance.
It is use by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asanaregimen.
Burpee or Squat Thrust
Burpee or Squat Thrust is a full body exercise used in strength training and as an aerobic exercise in fact.
Especially, the basic movement is performed in four steps and known as a “four-count burpee”.
Specifically, they combine strength training and aerobic conditioning as few other body-weight exercises ever could.
Jogging
Jogging is a form of trotting or running at a slow or leisurely pace.
The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods of time.
In fact, running at a gentle pace, its definition, as compared with running, is not standard.
Mountain Climber
Mountain Climber is a killer exercise that gets your heart rate up fast.
Mountain Climbers are also a very accessible exercise, you can perform them anywhere because they require only your bodyweight.
In fact, Mountain climbers are great for building cardio endurance, core strength, and agility.
18 Lunge Variations
Lunge exercise can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.
In fact, it is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asana regimen.
Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups in fact.
Workouts Without Equipment: Yoga
Yoga is a physical, mental, and spiritual practice that originated in ancient India. It became popular in the West in the 20th century.
The word, yoga, comes from the Sanskrit yuj, which means “to yoke” and “samadhi” or “concentration.”
In fact, the practice aims to join the mind, body, and spirit. The ultimate goal of it is to achieve liberation.
Jumping Jacks
Jumping jacks are an efficient total-body workout that you can do almost anywhere in fact.
This exercise is part of what’s plyometrics or jump training.
Plyometrics is a combination of aerobic exercise and resistance work.
Sitting exercises
These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home.
Don’t worry if you’ve not done much for a while – these seated exercises are gentle and easy to follow.
For these exercises, choose a solid, stable chair that doesn’t have wheels in fact.
Knee Tucks
Seated Knee Tucks are a killer way to strengthen your legs, flatten your belly and get some fast, intense cardio benefits.
While knee tucks fire up the entire leg and the glutes, they especially work the core.
Knee tucks require total body power to lift your bodyweight off the ground in fact.
Workouts Without Equipment: Strength exercises
Strength exercises like these can be done at home to improve your health and mobility in fact.
Do not worry if you have not done much for a while – these strength exercises are gentle and easy to follow.
For the chair-based exercises, choose a solid, stable chair that does not have wheels.
Workouts Without Equipment: Flexibility Exercises
These flexibility exercises can be done at home to help improve your health and mobility in fact.
Don’t worry if you haven’t done much for a while – the exercises are gentle and easy to follow.
Wear loose, comfortable clothing and keep some water handy. Build up slowly and aim to gradually increase the repetitions of each exercise over time.
Workouts Without Equipment: Planks Exercise
Planks are one of the most popular bodyweight exercises.
Planks can help increase your flexibility. While it may not feel like it, planks are a great way to stretch out the lower half of your body.
Workouts Without Equipment: Balance Exercise
These simple balance exercises can be done at home to help improve your health and mobility.
Don’t worry if you haven’t done much exercise for a while – these balance exercises are gentle and easy to follow.
Consider doing the exercises near a wall or a stable chair just in case you lose your balance.
Workouts Without Equipment: Aerobic Excercise
Aerobic exercise is a physical exercise of low to high intensity that depends primarily on the exercise energy-generating process.
Whether you’re a beginner just starting to step or a long-term fan who’s been stepping with Jane Fonda since the 1980s.
Incorporating a step aerobics workout into your regimen is an effective way of burning calories and fat.
Workouts Without Equipment: Leg Raise
Leg Raise target your lower abs and hip muscles with one of the simplest strength moves out there — the leg raise.
You don’t need anything to do leg raises, other than a comfortable place to lie down, but they’re effective in building muscle on the front of your body.
Workouts Without Equipment: Knee Pull-In
Knee Pull-In is lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck, and shoulders up).
Hold and then slowly return to starting position.
Workouts Without Equipment: Thoracic Bridge
Thoracic Bridge exercise, this exercise will help you a lot, mostly to those who’s spent a lot of time in a hunched over position.
Whether it’s sitting at a desk, in a car, or on the couch, the default position for many people is shoulders forward, hips flexed, back slightly bent, and hunched over.
Workouts Without Equipment: Bicycle Crunch
Bicycle crunch is a great way to target the rectus abdominis and the obliques in one easy exercise.
The bicycle crunch is an excellent exercise for building abdominal strength and toning your thighs. It’s an easy move to complete, and when you feel that burn you’ll know you’re doing it right!
Workouts Without Equipment: Cross Crunches
Cross Crunches is a fantastic beginner ab exercise that works more than your abdominal muscles.
In fact, it also targets your external obliques and internal obliques, helping you feel more “pulled in” at the waist.
While the crossover crunch is considered a beginner core move.
Workouts Without Equipment: Glute Bridge Exercise
Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings.
This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord.
If you learn how to do a glute bridge, this move will give your glutes more definition, which in turn leaves you with a much more toned and firm backside.
Workouts Without Equipment: High Knees
High Knees works your calves, quads, hamstrings, shins, and your abdominal muscles.
When more than one muscle is being worked at the same time, you will burn more calories than if you were just doing an isolation exercise such as hamstring curls, or crunches.
Are you looking to add a bit more shape to your legs? How about strengthening your midsection? If you answered yes, we have the perfect exercise for you.
Workouts Without Equipment: Sprint
Sprint training is an exercise regimen that burns fat, builds muscle, and boosts BMR (Basal Metabolic Rate).
Because studies have shown that short bursts of running are more efficient than long walks or jogs.
Sprint training is becoming the recommended method of choice for cardiovascular exercise.
