At Home Exercises No Equipment

Exercise doesn't always mean pumping iron or running on a treadmill at the gym. You can do plenty of exercises without any equipment and still get a great workout. Below we have listed ten such no-equipment exercises that should keep your heart rate up, save your money and still give the fitness benefits you're looking for. Now all you need is a little bit of space and determination.

1- Push-Ups

Start in a high plank position with your hands directly under your shoulders and your feet slightly apart. Your body should form a straight line from head to heels. Bend your elbows and slowly lower yourself towards the ground. Keep your core engaged and push yourself back up to the starting position. For some extra difficulty, try doing clap push-ups.

2- Crunches

Roll out your large cardio mat and lie flat on your back with your feet flat on the ground and legs bent to 90 degrees. Place your hands on your thighs or behind your head. Use your abs to curl your upper body off the ground, then slowly lower yourself back down.

You can also do Bicycle Crunches by engaging your lower abs by bringing one knee towards your chest while keeping the other leg straight in the air. Alternately touch your right elbow to your left knee, then your left elbow to your right knee.

3- Squats

Stand with feet hip-width apart and toes pointing slightly outward. Extend your arms straight out in front of you for balance. Bend your knees and lower your body down as if you were going to sit in a chair. Push yourself back up to the starting position to fully extend your legs. Do squats against a wall for more stability.

4- Cardio Burpees

On a non-slip cardio mat, start in a high plank position with your hands directly under your shoulders and feet slightly apart. Next, jump your feet towards your hands and come into a low squat position. Immediately jump up in the air and clap your hands overhead. Land back in the low squat position and jump up again. Repeat as many times as you can in 30 seconds.

woman doing lunge

5- Lunge

Start by standing with your feet together and arms at your side. Take a large step forward, bend both knees and drop into a low lunge. Keep your front knee behind your toes, and make sure your back knee is hovering just above the floor. Drive through your front heel to push up and bring your feet together in the starting position. Repeat on the other side to complete one rep.

6- Cardio Triceps Dip

Start seated on a big exercise mat with your legs extended in front of you, hip-width apart. Place your hands on the floor directly behind you with your fingers facing forward. Bend your elbows to lower the hips towards the floor until your hips slightly touch the ground, then push yourself back up to starting position. For more difficulty, bring your feet closer to your body.