12 No-Equipment Exercises For Full Body Workout At Home
It is possible to do no equipment workouts at home and stay fit. There is little need to invest in expensive gym machines or buy memberships in health clubs when you have the opportunity and option to work on your body at home.
Here’re 12 exercises for the whole body, upper, and lower body and the good thing is that they don’t need health equipment
Entire Body
- Burpees
Target: Full Body
How To:
• Stand straight with your feet joined and hands by your sides
• Assume a squat position with your hands on the ground in front of your feet
• Assume a push-up position by jumping back with the force of your hands
• Perform a single push-up and jump forward to assume the previous position
• Get up to the first position and relax
• Repeat burpees for as long as you can
• Try to do burpees as fast as possible
- Mountain Climbers
Target: Lower back, quads, abs, hamstrings, hip flexors, deltoids, glutes
How To:
• Come down on your fours and assume a plank position
• Flex your right knee and bring it close to your chest
• Put the right leg back in its original place
• Do it with the left knee
• Try to speed up the process by hopping
• Do 3 sets of 25 reps
- Bear Crawl
Target: Whole-body especially the core, shoulders, arms, and glutes
How To:
• Come down on your fours with your knees touching the ground and feet flat on the floor
• Keep your head high and back straight to start
• Lift your knees so the weight of your body shifts on your hands
• Keep your spine and hips in a straight line
• Now crawl by moving first your right hand and left leg and then your left and right leg
• Avoid putting your knees on the floor and keep your hip straight
• Crawl a longer distance in your home
• Do it for 2 minutes, forward and backward
- Inch Worm
Target: Whole Body
• Stand straight with your feet hip-width apart and shoulders rolled back
• Bend forward until your hands touch the floor
• Put your palms flat on the floor and maintain the balance
• Start walking your hands forward until you reach a plank position
• Keep your legs straight while walking your hands
• Walk your hands backward and assume the starting position
• Again keep your legs straight
• Do it for 2 minutes
Legs/Lower Body Exercises
- Calf Raises
Target: Calves
How To:
• Stand straight with your feet hip-width apart, abs engaged, shoulders rolled out, and chest expanded
• Raise your heels while keeping your back straight and hold the position for a couple of seconds
• Come back slowly and repeat the exercise
• Open your feet wider and try doing it faster
• Do 3 sets of 20 reps
- Squats
Target: Outer thighs, quads, glutes, hamstrings
How To:
• Stand straight with your feet hip-width apart
• Draw your hands forward making a perpendicular to the ground
• Flex your stomach and keep your entire body tight
• Assume a sitting position by lowering your butt
• Keep your body straight and firm without making your knees overshoot your toes
• Come back to the original position
• Do 3 sets of 20 reps
- Jump Squats
Target: Quads, hamstrings, calves, and glutes
How To:
• Stand straight with your feet shoulder-width apart, abs engaged, shoulders relaxed, and chest expanded
• Place your hands on your ears
• Push your hips out, flex your knees a little, and assume a sitting position
• Your knees shouldn’t overshoot your toes
• Get back and jump
• Come down again for the second rep
• Do 3 sets of 15 reps
- Jump Lunges
Target: Glutes, quads, hamstrings
How To:
• Stand straight with your feet shoulder-width apart, shoulders rolled back, abs engaged, and chest out
• Take a step forward with your right leg
• Flex your knees and lower your body
• Assume like jumping by pushing your right leg backward and left leg forward
• Do 3 sets of 10 reps
Upper Body (Chest, Shoulders, Upper Back And Arms)
- Push-Ups
Target: Biceps, deltoids, lats, traps
How To:
• Come down in a plank position with your hands steadily turned out and your elbows right below your shoulders
• It is the starting position
• Flex your elbows a little and lower your chest but avoid touching the floor
• Push your chest back to the starting position
• Do 3 sets of 8 reps
- Decline Push-Ups
Target: Biceps, traps, deltoids, lats
How To:
• Get into a plank position with a raised platform like stairs and stool towards your feet
• Reach your feet to the raised platform
• Keep your elbows straight and your hands slightly turned out
• Flex your elbows and lower your chest as close to the floor as possible but avoid touching the floor
• Come back to the starting position
• Do 3 sets of 8 reps
- Plank Up And Down
Target: Biceps, deltoids, lats, traps
How To:
• Assume an arm plank position with your legs, back, and neck in a straight line
• Keep your shoulders straight and firm to start
• Flex your right elbow and rest it on the floor by making a fist
• Flex your left elbow and get down just like you did with the right elbow
• It is the elbow plank position
• Extend your right hand and get up
• Get back on your left hand and come to the arm plank position
• It completes one rep
• Start with your left arm for the second rep
• Do 2 sets of 10 reps
- Tricep Dips
Target: Deltoids, triceps, lats
How To:
• Sit with a raised platform like a sofa or stool at your back
• Place your hands firmly on the raised platform
• Straighten your legs to come to the starting position
• Lift your buttocks slightly off the floor using your hands
• Go until your hands are straightened
• Come down slowly to the starting position
• Do 3 sets of 8 reps
Don’t forget to do a proper warm-up before starting the exercises. These exercises are beneficial for people of all ages including elderly people struggling with decreased mobility.
Disclaimer: The above information is only for educational purposes and readers are advised to take proper training for the exercises. Also, the exercises should be performed under the supervision of an experienced trainer.
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