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Thursday, December 28, 2023

7 no-equipment workouts at home

Of course, we all want to go to the gym and sweat it out. We all want to practice weights and use all the fancy gym equipment. But there are times when we’re probably just too lazy to get up and go to the gym. Also, unexpected situations like the pandemic have forced us to focus on fitness and work out from home. 

In such a scenario, it is a blessing to have an internet connection. Because the world is so tech-savvy today, we have access to some of the best workout routines there are. We can choose the kind of exercises we want to do and whether we want to use any equipment or not. There are ample options for every kind of workout. 

Working out from home can be quite a good thing because you don’t have to travel to the gym and you can choose to work out whenever you want to! Here are a few exercises that you can do at home without any equipment.

7 exercises you can do without any equipment

Let’s take a look at all those exercises that will be highly beneficial for you to be fit and tone your body and all of this, without any equipment!

1. Squats

Squats are extremely helpful in strengthening your core and the muscles of your lower body. The best part about squats is that you can do them anywhere, anytime. 

How to do Squats?

  • Firstly, stand tall with your feet a little wider than shoulder-width apart.
  • Imagine yourself sitting on a chair and sit back and down. With your chest up, push your butt back in a sitting position. Shift all the weight to your heels.
  • You need to keep lowering your hips until your thighs are parallel to the ground.
  • The squad that you do must be felt in your thighs and glutes.
  • You need to pause once your knees are over your toes.
  • Finally, push back to the original position while exhaling. 

2. Push-ups

Push-ups look difficult, but you can do it with great ease once you get the hang of it. Push-Ups strengthen your core while targeting your chest, triceps, and your deltoid muscles. 

How to do Push-Ups?

  • Take the high plank position. Your hands need to be flat on the floor shoulder-width apart and wrists under your shoulders.
  • Take a deep breath in, bend your arms and lower your chest to the floor while keeping your body straight, engaging your core. If you are not able to do an original push-up, you can do a modified push-up. A modified push-up is the same as a regular push-up. The only difference is that you can lower your knees to the ground in a modified push-up. 
  • Take a deep breath, and then push yourself back up to the starting position.

3. Monster Sumo Walks

This one is for you if you want to reduce your lower body, especially your inner thighs. Monster Sumo Walks work on your glutes, quads, hamstrings, hips, and calves.

How to do Monster Sumo Walks?

  • Keeping your feet wide apart, do a squat with your thighs being parallel to the ground. 
  • Raise one foot at a time and move forward. Go forward four steps and then come backwards four steps following the same posture. 
  • Repeat the same thing lowering your butt and keeping your thighs wide.

4. Burpees

Want to challenge yourself and test your stamina? Try doing burpees and see where you stand!

How to do a Burpee?

  • With your arms by your side, stand in a way that your feet are shoulder-width apart. Your weight needs to be in your heels.
  • Your hips should be pushed back, your knees should be bent, and your body should be lowered into a squat.
  • Your hands should be directly in front of the floor and inside your feet as well. You need to now shift the entire weight onto your hands.
  • Jump in such a way that your feet softly land on your toes to form a plank position.
  • From head to heels, your body should make a straight line. Take care not to let your back slump or your buttocks protrude into the air, as these might prevent you from engaging your core efficiently.
  • Optional: As you lower yourself, maintain your core engaged and perform a push-up or a dip all the way to the floor. Return to the plank position by performing a push-up to raise your body off the floor.
  • Do a small backflip such that your feet fall just outside of your palms when you land.
  • Excitedly jump into the air while raising your arms above your head.
  • Your following rep will be a squat back to the starting position. 

5. Mountain Climber Twist

Mountain Climber Twist is a good way to work your abs, glutes, obliques, hips, and legs. It also strengthens your chest and shoulders and speeds up your metabolism.

How to do a Mountain Climber Twist?

  • Get on to the plank position with your hands shoulder-width apart.
  • Raise your left knee forward towards your right elbow and then do the same with your right knee.
  • Continue this 15 times to form one set. Do 3 such sets.

6. Plank

A plank is quite an interesting no-equipment exercise. It helps in the betterment of your posture, improves metabolism, reduces backaches, strengthens your core, improves body flexibility, and helps in the reduction of body fat. 

How to do a Plank?

  • Begin in the plank position with your forearms and toes on the floor.
  • Keep your torso straight and rigid. Your body needs to be in a straight line right from your ears until your toes. Ensure that there is no bending or sagging.
  • Now, relax your head look at the floor.
  • Hold on to this position for 15 seconds, to begin with. With time, increase it to 30 seconds and more.

7. Lunges

Lunges aid in weight loss and also make your body more balanced and stable. 

How to do Lunges?

  • Stand tall and take a step forward in a way that your leg forms a 90 degree angle. Ensure that your rear knee stays parallel to the ground and your front knee doesn’t cross your toes.
  • Now, lift the lunging leg so that you can go back to the starting position.
  • Repeat this process for atleast 10-12 times or alternate between both the legs for a total of 15 times. You can do 3 sets, one set of 15 reps.


Working out from home can be a challenge because there may be no routine or compulsion. Also, laziness is in our blood! However, maintaining a healthy life is of great importance, and hence, you need to start. You need to make a beginning and be consistent. What is even better about these exercises is that they take care of your entire body, and you don’t even need a piece of equipment to do them. Always remember to do warm-up exercises before beginning any workout. Similarly, once you are done with your core workout, make it a point to end your workout with cooling exercises.

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