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The 6 best home exercises you can do without equipment

Posted on August 11 2020

Exercises you can do without equipment

With many gyms around the country still closed or enforcing strict social distancing measures, more of us are choosing to workout at home instead. The good news is you can get into shape without any weights or expensive gear. We’ve listed 6 of our favourite home exercises you can do without equipment.


The best exercises you can do without equipment:



Push-ups are a ‘compound’ exercise - in other words, they work several muscle groups at the same time. Activating so many different muscles at once causes your heart to work harder as it has to deliver oxygen to your muscles quickly, which makes push-ups great for burning calories. Doing push-ups works out your arms, chest, back, abdomen and legs. They’re ideal for improving your overall stability and posture.

How to do it

Your hands should be shoulder-width apart, directly below your shoulders. With your toes touching the floor and your body straight, slowly bend your elbows to a 45 degree angle and lower your chest towards the ground, then push yourself back up to the starting position and repeat. If you find this difficult you can place your knees on the floor instead of your feet.



A classic bodyweight exercise that can be done safely with no equipment. Planking works out your core muscles, which will improve your overall strength & fitness and protect you against injuries. It’s simple and super effective.

How to do it

The most common version of this exercise is the forearm plank. Lie face-down with your elbows directly below your shoulders, your forearms resting on the ground and your hands pointing forward. Your toes should be touching the ground and the rest of your body should be straight. Hold this position for 30 seconds and make an effort to engage your abdominal muscles. You can increase the amount of time as your strength improves.

Once you’ve mastered the forearm plank you can try out other variations such as the straight-arm plank or the side plank.



Another classic exercise that works several large muscle groups at once - and more muscles means more calories burned! Doing squats works out just about every muscle in your lower and mid-body, and will tone & tighten your legs, glutes and abs.

How to do it

Stand up straight with your legs shoulder-width apart. Keeping your back upright, bend your legs and lower yourself towards the ground until your knees make a 90 degree angle. Straighten your legs and return to the standing position. You can do squats with just your own bodyweight, or if you have any dumbbells lying around you can use them to increase resistance.

As your fitness improves you can also try more challenging variations such as single-leg and jump squats.


Triceps dips

This is a great exercise for toning the back of your upper-arms. If you want stronger arms without using weights, tricep dips are a perfect exercise.

How to do it

Sit on a chair with your arms by your side and grip the seat with your hands. Shift your body forward so that your hands are now behind you and your bottom is no longer on the seat. Bend your arms and lower your body towards the ground, then straighten your arms to lift yourself back up. Repeat this movement.



The great thing about running is that anyone can do it anywhere. No special equipment or expensive gym membership are needed - just a decent pair of running shoes and a good sports bra. Running or walking burns fat, improves cardiovascular fitness and adds muscle to your legs. It can also raise your metabolism- meaning you will burn more calories at rest.

Begin by alternating between walking and running in 10 minute intervals. As your fitness improves you can increase the time you spend running and decrease the time walking. 


Glute bridges

As the name suggests this exercise is designed primarily to target your glutes, but it’s also great for your hamstrings and hip flexors. Glute bridges improve overall mobility and counteract a lot of the damage done by sitting for long periods of time.

How to do it

Lie down on your back with your arms by your side, your knees bent and your feet flat on the floor. Engage your abs and glutes and push down with your feet, lifting your hips off the ground. Your body should make a straight line from your shoulders to your knees. Lower your hips down to the ground and repeat.


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