5 Exercises Without Equipment To Transform Your Body -Fast Results
- Squats: This classic exercise works your lower body, including your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart, toes pointed slightly outward. Lower yourself down as if you’re going to sit in a chair, keeping your back straight and core engaged. Push back up to starting position. You can make squats more challenging by doing single-leg squats (one leg at a time) or jumping squats.
- Push-ups: Push-ups are a great exercise for your upper body, working your chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart. Lower your chest down towards the ground, keeping your elbows close to your body. Push back up to starting position. If push-ups are too difficult on your knees, start with knee push-ups.
- Lunges: Lunges are another great lower body exercise that targets your quads, hamstrings, and glutes. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push back up to starting position and repeat with the other leg. You can make lunges more challenging by adding weights (like water bottles) or doing jumping lunges.
- Plank: This isometric exercise works your core muscles, including your abs, obliques, and lower back. Get into a push-up position with your forearms on the ground. Keep your back straight, core engaged, and form a straight line from your head to your heels. Hold for as long as you can with good form.
- Jumping Jacks: Jumping jacks are a great way to get your heart rate up and work your entire body. Stand with your feet together and arms at your sides. Jump your feet out to shoulder-width apart while raising your arms overhead. Jump back to starting position and repeat.
These are just a few exercises you can do without equipment. You can create a full-body workout routine by doing multiple sets and repetitions of each exercise. You can also modify these exercises to make them easier or harder depending on your fitness level.