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No-Equipment Exercises: Relaxed Ways to Workout Without Lifting Weights

Working out doesn’t always have to entail getting your weights out, if you have any. You can get a great workout by using only your body, meaning that at work or at home, there is no excuse not to keep moving.

In addition, most, if not all these exercises are super easy to do. They can be used in combination with your weight training to add a change of pace or as warm-up, and is a great way to test your strength when you can’t make it to the gym.

1. Blurpees

Is that a typo? Nope—you’ve heard of a burpee and this is similar except you’re adding a lateral movement.

You will squat down and extend your legs out behind you to get into pushup position. Jump your legs back up, but then have them land outside of your hands—you will be pulling with your lats in order for your legs to get ready to jump, and then come up. When done right, you will feel it in your back the day after.

2. Pushups

So many people hate pushups, but the good news is that there is an easier way to do them. Instead of keeping your legs straight out, do them on your knees if needed.

Another alternative is that you can do them while standing against a wall. You will be working out your chest area as well as building up strength in your arms.

push-ups

Image via Pixabay

3. Leg Lifts

Having your legs straight out, raise them in front of you and do as many reps and sets as you’d like. This exercise is ideal for building the muscle and strength in your legs. This is easy to do anywhere you are—at home or in the office.

4. Crunches

This is the best exercise for building and strengthening muscles in the abdomen. If you are just starting out, you probably won’t be able to bring your head up all the way and that is okay.

Just as long as you are going up and you are feeling your muscles stretching, you will be reaping the benefits. And as time goes on, it will get easier for you.

crunches-2

Image via Wikimedia Commons

5. Squats

Work out your legs and back by getting into squats. When getting started, an easy way is to just sit and then stand up from a regular chair.

It isn’t necessary for everyone to start off here—only if they are difficult. You will be getting the benefits of squats when you are doing squats with a few repetitions.

squats

Image via Pixabay

6. Dance

Do it alone, or do it with a partner—getting up and dancing is amazing for your heart. It is one of the easiest ways to exercise and admittedly one of the most fun.

Turn on your favorite music and boogie down in your home, or take up a formal class. No matter how you do it, you will be getting the blood flowing and actually lift your spirits.

7. Jog in Place

If you are limited on space, jogging is not totally impossible. You will be raising your heart rate while watching your favorite television shows or listening to music.

All that you will need is a good pair of shoes so that you are not putting too much stress on your legs.

8. Step Exercises

If you have access to steps in or near your home, take full advantage. Be careful in using them!

Whether you decide to go up and down a few flights at a time, or use just a few steps to go up and down like in a step class, any type of repetitions will work to tone the muscles in your legs.

step

Image via FreeStockPhotos.biz

9. Jumping Jacks

Feel like a kid again with fun jumping jacks. Use them as a warm up or main exercise! Jumping jacks are a great way to get your cardio for the day.

10. Walking

If cabin fever is getting you down and the weather is nice, go outside and take a walk to enjoy the scenery. If you live in an area that is easily accessible by walking, think about opting to walk to work rather than drive, or walk a portion and take a bus the rest of the way.

Walking tones our legs and provides you with a way to get low impact aerobic exercise. If you can only walk around your home, ramp it up by carrying a load of laundry—you will be getting exercise and working on chores at the same time.

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