27 No-Equipment Exercises You Can Do At Home

We’ve all heard people say they can’t work out because they don’t have time to go to the gym or they don’t have any equipment. Well, no more excuses! You can get a full-body workout doing bodyweight exercises–no equipment required. “Squats, push-ups, and other moves that use only your own weight for resistance can be done anywhere and provide a great workout in a small amount of space,” says Michelle Mason, ACE-certified personal trainer at Uplift Studios in New York City.

In addition to being convenient, bodyweight exercises build muscle, boost your metabolism, and burn calories. For a full body workout, combine upper and lower body exercises into a circuit, for example, squats, lunges, push-ups, glute bridges, and then planks. Do one movement after another with little rest in between to keep your heart rate up, suggests Mason. (Search: What is my target heart rate?) For best results, do 20 reps or 30 to 60 seconds each.

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