Staying fit with equipment is not always realistic in our typically fast-paced world. A useful technique to get fit quickly without equipment is with bodyweight exercises. Bodyweight exercises use the weight of your body rather than exercise machines or hand weights to give resistance to build muscles quickly.
Stuck inside? Try these exercises for a quick and effective full-body workout that needs no equipment.
Chest and Arms
Pushup
The pushup effectively works the pectorals, triceps, and deltoids muscle groups.
How to perform: Begin with your hands shoulder-width apart. Place your feet together and straighten your legs and arms. Tighten your core and lower your chest to the ground, and then push back up by straightening your arms. Maintain a neutral spine and a tight core throughout the entire movement.
Perform: 2 sets of 12-15 repetitions
Triceps Dip
Triceps dips also work the deltoids, triceps, and pectorals, muscle groups.
How to perform: Sit on the edge of a chair with your hands gripping the side and straighten your elbows. Slide forward, so your hips clear the edge of the chair. Slowly lower yourself until your elbows are at a 90-degree angle. Straighten your elbows and repeat.
Perform: 2 sets of 12-15 repetitions
Doorway Curl
Doorway biceps curls are an excellent exercise to work the biceps muscle group.
How to perform: Stand inside a doorway, straddling the door jamb. Bring your toes to touch the bottom of the door jamb. Grab the door jamb with both hands a little higher than chest height, thumbs facing up. Lean back so that your arm is extended. Pull yourself towards the door frame, concentrating on contracting your biceps muscle.
Perform: 2 sets of 12-15 repetitions
Lower Back
Superman
The Superman targets the erector spinae muscles.
How to perform: Lie face down with your legs and arms extended, palms facing the ground. Tighten your core muscles. Slowly raise your arms and legs off of the floor together to form an arch in your lower back. Keep the chest and knees lifted from the floor. Hold for 5 seconds and then return to the starting position.
Perform: 2 sets of 12-15 repetitions
Bridge
The bridge targets the muscles of the lumbar (lower back) region.
How to perform: Lie on your back and rest your head on the floor. Bend your knees, so your heels are directly under your knees. Keep your arms at your sides with your palms facing down. Tuck your pelvis under to ensure a flat lower back. Pull your shoulder blades in and down. Lift your hips up towards the ceiling. Hold this position for 10 seconds while squeezing your glutes. Then lower your hips and repeat.
Perform: 2 sets of 12-15 repetitions
Legs and Hips
Clockwise Lunges
Clock lunges work the gluteus maximus, quadriceps, hip abductors and hamstrings.
How to perform: Start with your feet together. Step out with your right foot in a forward lunge. Slowly bend your knees to 90 degrees. Stand back up and bring your feet together. Next, lunge out to the right and stand up. Lunge backward to 6 o’clock and stand up. Finally, lunge to the left and stand up. A complete clock rotation is one repetition.
Perform: 2 set of 12-15 repetitions on each leg
Wall Sit
Wall sits (AKA wall squats) build strength and stamina in your glutes, calves, and quadriceps.
How to perform: Stand with your back flat against a wall. Bring your feet shoulder-width apart and about 2 feet away from the wall. Slowly slide your back down the wall, bending your knees until they are at about a 90- degree angle. Keep your knees directly above your ankles. Your hands can be at your waist, or extended parallel to the ground (more challenging). Hold this position for a minimum of 1 minute. Slowly slide back up the wall and stand up.
Perform: 1 set of 5 repetitions.
Squat Jump
Squat jumps build strength and stamina in your glutes, calves, and quadriceps while increasing your heart rate.
How to perform: Stand with your feet shoulder-width apart. Bend your knees into a squat position with your thighs parallel to the floor. Jump up as strongly as you can, extending your knees straight and then landing back into the starting squat position. Repeat.
Perform: 2 sets of 12-15 repetitions
Core
Plank
The plank is a great exercise to strengthen the muscles of the abdominals, back, and shoulders.
How to perform: Plant your hands directly under shoulders, a little wider than shoulder-width (top of a pushup position). Ground toes into the floor and squeeze glutes to steady your body. Keep your neck and spine neutral by focusing at a spot on the floor about 12 inches in front of your hands. Keep your head will be in line with your back. Hold the position for at least 30 seconds.
Perform: 2 sets of 4 repetitions
Flutter Kick
Flutter kicks are a useful exercise to challenge the rectus abdominis and psoas muscles.
How to perform: Lie on your back with your head raised and your hands under your buttocks. Extend both of your legs and lift your heels about 6 inches off the ground. Rapidly perform small alternating kicks with the legs. Perform the exercise for 60 seconds.
Perform: 2 sets
Full Body
Mountain Climbers
The mountain climber challenges the cardiovascular system as well as the major muscle groups of the upper and lower body.
How to perform: Begin on your hands and knees. Bring the right foot under your chest while straightening the left leg out behind you. Keep your core tightened and your hands firmly on the ground. Quickly bring your left foot under your chest and extend the right leg out behind you. Return to the starting position and repeat with the opposite leg. Completing both sides is one repetition.
Perform: 2 sets of 30 repetitions
Burpees
Burpees are a great exercise that works the muscles of your entire body as well as your cardiovascular system.
How to perform: Begin by standing with your feet shoulder-width apart, your arms at your sides. Bend your knees and lower into a squat. Place your hands on the floor, kick your legs back behind you into a high plank, and drop into a pushup. Then, jump your legs back in towards your chest so that your feet land just outside of your hands, and jump up to stand.
Perform: 2 sets of 12-15 repetitions
