10 No Equipment Exercises You can Do Anywhere Anytime

Author : Dinesh Babu B

no equipment workouts

Struggling to keep up with your exercise routine?

Find yourself falling back on your workout because you don't have access to the essential equipment?

Not to worry any longer.!

Here is a list of 10 exercises you can do without any equipment and which will still work out your entire body. These exercises are also all you need to stay fit

Standing Crunches

Traditional crunches are now outdated. This new form involves standing with both arms behind your head and your feet placed slightly apart.

Now lift one leg up to your torso and bring the opposite elbow down towards the knee.

Tuck in your core and crunch as you bring the knee and elbow together.

Now repeat this with the other leg and hand.

Jumping Lunges

Get into the position of a traditional lunge. Now, push down the leg that is behind so you jump slightly in the lunge position.

Return back to the ground and repeat. Do 10 repetitions with each leg.



Stand up straight on an exercise mat and then bend forward from your waist.

Place your palms flat on the ground and then move forward using your palms only, raising your heels slightly off the floor

Extend your body forward using only your palms till you come into plank position.

Now return the same way, till you are standing up straight again.

Tuck Jumps

Stand up with your knees slightly bent and jump up as high as you can.

As you jump, bring your knees close to your chest and extend your arms outward.

Land with your knees slightly bent again and quickly jump back in the air. Follow this rapidly or 10 counts

Plank Taps

This is the modification of the plank that helps tone the upper body.

Get into plank position on your palms. Now, lift your right palm and bring it left side of your chest.

Hold for five seconds and return to the starting position.

Now do the same with the left hand and bring it right side of your chest. Repeat 10 times.


Squats are extremely effective to give you a firm and shapely rear.

Stand with your feet apart and slowly crouch down while keeping your back absolutely straight.

Go as low as you can while keeping your heels flat against the ground.

Hold this position for 10-20 seconds and bring yourself back up. Repeat about 10 times


This is one of the most effective exercises to strengthen your back and your core.

Begin the planks by raising yourself on your forearms.

As you get more practice, do the same by pushing your body up and having only your palms against the floor.

Wall Sit

This involves engaging your thigh and leg muscles.

Lean against a wall with your back straight and feet slightly forward and apart.

Slide down the wall till your thighs are parallel to the floor and it looks like you are sitting on a chair.

Spiderman Plank

Get into plank position and raise one leg off the floor.

Pull forward towards your elbow and return back to position one.

Do 10 repetitions with each leg before moving on to the other leg. This helps to strengthen the core and glutes.

Single Leg Dead Lift

Stand straight with your feet together.

Lift the right leg slightly backward and bend your upper body forwards.

Bend your left knee slightly and raise your right leg to be parallel to the floor if required. You can extend your arms outward for balance.

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