Equipment-free workouts are accessible, affordable and, best of all, can be done from anywhere, making it easier to build and stick to a routine.
With this in mind, Fit&Well spoke to personal trainer Roxanne Russell to find out her favorite equipment-free exercises. Combine these into a routine for a full-body 30-minute workout.
Six equipment-free exercises to strengthen your body
Russell says you should aim to perform each exercise for 60 seconds, before taking a 30-second rest. However, depending on your fitness and goals, you can decrease the resting time.
Repeat the exercises for three rounds for a 30-minute full-body workout, resting for 1-2 minutes between each round.
(Image credit: Getty Images)
1. Squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lower your body by bending your knees, keeping them tracking in the same direction of your little toes
- Keep your chest upright and proud and your spine straight.
- With your weight evenly distributed across your feet, push through your heels to return to standing.
Benefits of squats
“Squats strengthen quadriceps, hamstrings, glutes, and calves. Squatting also improves mobility and stability in the lower body. As a compound movement, squats mimic daily activities like sitting and standing, making them essential for building functional strength,” says Russell.
(Image credit: Getty Images)
2. Push-up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the ground, keeping your core engaged and spine straight. Your body should be in a straight line from your head to your ankles. Keep your elbows close to your body at a 45° angle at the bottom position.
- Push through your hands to return to the starting position. If needed, you can modify it by doing push-ups on your knees.
Benefits of push-ups
According to Russell, push-ups are…
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