Home Exercises Without Equipment

Not all of us can afford expensive equipment or equally expensive gym memberships. Additionally, there are other times we don't have access to the exercise equipment or gyms we're used to, such as during a business trip. Therefore it's important to be able to keep yourself fit and strong with exercises that don't require any equipment.

Pushups

The classic pushup is still a great muscle builder for your chest. Assume the classic pushup position with your palms shoulder width apart and lower your body slowly until your chest touches the floor. Raise yourself up to a full extension and repeat. Complete three to five sets, and consider doing as many reps as possible per set or reaching a total goal, such as 100 pushups in combined reps.

Pushup Planks

Assume the same pushup position but instead of resting on your palms keep both of your forearms flat on the floor. Raise yourself up, keeping your body straight while resting on your forearms, and hold the position for at least 30 seconds while squeezing your abdominal muscles. Rest for 30 seconds and complete three total sets. This exercise targets your abs and other core muscles, as well as your lower back.

Bodyweight Squats

Standing straight up with your feet shoulder width apart, extend your arms so they are straight in front of your body. Bend your knees and squat down as low as possible while keeping your back straight and then push yourself back to the starting position. Complete several sets of 15 repetitions or perform as many reps as possible in 60 seconds without stopping. These will work your quadriceps, hamstrings and glutes.

Leg Raises

Lie on your back on the floor with your feet together. Raise your legs until they are straight up in the air, and then slowly lower them until they are six inches above the floor. Repeat 20 times per set and do three sets. This will target your abs and other core muscles.

Dips

Sit on the edge of a chair, bed or table, placing both palms on the edge of the furniture and keeping your arms straight. Keep your legs on the floor out in front of you far enough so that only your heels rest on the floor. Raise yourself up by pushing with your arms and then lower yourself as far as possible. Do as many repetitions as possible for three sets. This exercise focuses on the triceps.