Happy Thursday friends! Today, I’m sharing a few of my favorite, no-equipment exercises- a mix of strength and cardio moves you can do almost anywhere. These simple, effective moves are ones I come back to time and time again when I’m on vacation, or even at home when I want to fit in a quick circuit while dinners cooks.
It can be tough finding the time to fit in a workout when life is crazy busy… even as a fitness instructor, there are days I teach both in the morning and in the afternoon/evening, which doesn’t always leave me with the option to attend a class, or get in a lengthy workout session. The truth is, we don’t really need a ton of time… all it takes is a little will-power, a small space, and 20 minutes. These no-equipment exercises can be be modified to fit your needs and they will get your heart rate up in no time!
Without further ado, a few of my favorite no-equipment, at-home exercises…
NO-EQUIPMENT EXERCISES TO DO AT HOME
Push-ups work so many muscle groups at once (chest, arms, core, back, glutes), making them an ideal exercise to do at home when you’re short on time.
How to do it: start in a plank position, with your hands under your shoulders, but slightly wider. Holding your core tight, lower yourself until your chest is hovering the floor (arms should form a 45 degree angle at your lowest point). Press back up to your starting position, being careful not to drop your hips.
Modification: Push-ups from the knees, smaller range of motion (don’t lower as far down), or you can even start with wall push-ups!
One of my favorite ways to get my heart rate up is to do running high knees. Bonus: if you’re keeping your abs engaged, you’ll also get a great core workout.
How to do it: stand with your feet hip width apart and parallel, with good posture. I like to set my palms face down just above my belly button (you could also use runner’s arms) and lift your right knee up to tap your right palm then quickly set it down, switching over to the left side.
Modification: March it out rather than running.
Squats are an awesome lower body exercise you can do anywhere!
How to do it: Stand with your feet slightly wider than your hips, toes forward. Bring your hands in front of you for balance and begin to sit back (into an imaginary chair) keeping your back flat and your head in line with your spine. Lower down far enough that your thighs are about parallel to the ground, keeping the weight in your heels. Push up through your heels to return to your starting position.
Modification: Wall squats (see –> here for description).
I have a love/hate relationship with mountain climbers, but they work, and they target several muscle groups at once, making them another perfect at-home exercise.
How to do it: start in a plank position with your hands beneath your shoulders. Quickly pull your right knee in toward your chest and begin to alternate pulls with the left knee. You can pick up the pace to really bring your heart rate up.
Modification: Pull the knees in at a slower tempo, rather than running it out.
Another great way to shape the lower body…lunges! There are so many variations, front and back lunges, jumping lunges, lunges with a twist…any type of lunge will strengthen and work your lower body.
How to do it: Start in a standing position and step forward with one leg, lowering down so both legs are in a 90 degree position. Keep your core engaged and your upper body upright. Keep the weight in your heel as you step back to your starting position. (Bonus: add in a few jumping lunges as an extra challenge!)
WORKOUT OPTION WITH THESE MOVES (this is one I love to do):
Start with a short warm-up (a five minute brisk walk or jog is awesome).
Complete each exercise for a minute with no breaks in between (you could definitely add in a short break between exercises as needed, but if you’re feeling good, the alternating strength moves mixed in with cardio should allow your heart rate to come down a bit). After you’ve completed one round of all the exercises, rest for 30 seconds and repeat 2 more times. You’ll have a sweaty, simple workout done within 20 minutes!
Keep these moves in your pocket for the holidays…if you’re like me and travel for the holidays, it’s helpful to have a few ideas ready to go. It doesn’t take much space, so lace up those shoes and get it done!
- Top: GapFit tie-back tank (there are some new, cute colors available!)
- Leggings: Zella Moto leggings from Nordstrom (on sale!)
- Shoes: Nike Lunarepic Low Flyknit 2 (a few color options currently sale).
- Sports Bra: GapFit (40 % off your purchase with code DEAL)
*Disclaimer: although I am a certified personal trainer, workouts and exercises I suggest may not be right for you. Be sure to consult a medical professional before beginning a new workout regime.