10 No-Equipment Exercises for a Quick Full-Body Workout

Bodyweight Squats: Stand with feet shoulder-width apart, lower your body as if you were sitting back into a chair, keeping your chest up and knees behind toes.

Push-Ups: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground.

Lunges: Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.

Plank: Begin in a push-up position, but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core muscles.

Mountain Climbers: Start in a plank position, then alternate bringing each knee towards your chest in a running motion while keeping your core engaged.

Burpees: Begin standing, then squat down and place your hands on the ground. Jump your feet back into a plank position.

Tricep Dips: Sit on the edge of a chair or bench with hands gripping the edge. Slide your bottom off the chair and lower your body.

Superman: Lie face down with arms extended overhead and legs straight. Lift your arms, chest, and legs off the ground simultaneously.

Russian Twists: Sit on the ground with knees bent and feet lifted off the floor. Lean back slightly, engage your core, and rotate your torso to touch the ground on each side.

Jumping Jacks: Start standing with feet together and arms by your sides. Jump your feet out to the sides while raising your arms overhead.

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