Exercises that require no equipment

Certainly! Here’s a list of exercises that require no equipment and can be done virtually anywhere:


Push-Ups: This classic exercise works your chest, shoulders, and triceps. Start in a plank position, lower your body by bending your elbows, and then push back up.

Bodyweight Squats: Stand with your feet shoulder-width apart and squat down as if you’re sitting in a chair. Keep your back straight and chest up.

Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Alternate between legs.

Planks: Get into a push-up position but with your weight on your forearms. Keep your body in a straight line from head to heels and hold this position.

Mountain Climbers: Start in a push-up position and alternate bringing your knees toward your chest in a running motion.

Burpees: Begin in a standing position, drop into a squat, kick your feet back into a push-up position, then jump your feet back to the squat position and jump up explosively.

High Knees: Stand in place and jog in place, bringing your knees as high as possible with each step.

Jumping Jacks: Stand with your feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead. Return to the starting position and repeat.

Bicycle Crunches: Lie on your back, bring your knees up, and mimic a cycling motion with your legs while touching your elbow to the opposite knee.

Leg Raises: Lie on your back, keep your legs straight, and lift them off the ground to a 90-degree angle. Lower them back down without touching the ground.

Wall Sits: Find a wall, slide your back down it, and hold a seated position with your thighs parallel to the ground.

Tricep Dips: Sit on the edge of a chair, place your hands on the seat beside your hips, and lift your body off the chair. Lower your body by bending your elbows and then push back up.

Jumping Lunges: Perform a lunge, but instead of returning to the starting position, jump and switch your legs in mid-air.

Supermans: Lie face down on the floor with your arms extended overhead. Lift your arms, chest, and legs off the ground, squeezing your lower back and glutes.

Side Leg Raises: Lie on your side, lift your top leg as high as you can without moving your upper body, and then lower it back down.

These exercises require no equipment and can be combined into a full-body workout. Remember to warm up before starting, maintain proper form, and listen to your body to prevent injury.

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