Top 12 No-Equipment Exercises Swear by Fitness Experts

10 min


If you’ve ever skipped your workout because you didn’t have enough time, there wasn’t enough room, or you didn’t have your usual dumbbells or resistance band, you’re not alone.

There are many exercises you can do without equipment that can be just as good for you. With a little help from gravity, your own body is a great way to work your muscles.

Here are the exercises that top trainers swear by, both for their clients and for themselves, that don’t require any equipment. There’s a go-to exercise for everyone, whether you’re looking for a cardio boost or want to work your legs, butts, core, arms, or all of the above. There’s no need for whistles or kettlebells.

Kevin McAlpine, the head trainer at Burn 60: Push-up

McAlpine’s go-to exercise when he’s on the go is a classic for a reason: Push-ups are one of the best exercises you can do with your own body. “This move will mostly work your chest, triceps, and anterior deltoid muscles,” says McAlpine. “These are the shoulders’ front muscles.” It also gives your core a good workout.. Plus, doing push-ups and seeing yourself get better over time makes you feel like a badass.

  • Begin in a high plank position, with your hands shoulder-width apart and your wrists stacked under your shoulders.
  • Keeping your body in a straight line and your core engaged, inhale as you bend your arms to lower your chest to the ground. If you can’t keep your back flat or bend your arms all the way so that your chest is almost touching the floor, you can do a modified push-up by putting your knees on the floor.
  • As you push back up to the starting position, let out a breath.

Reps: McAlpine says to do as many reps as you can while keeping good form, and to do this for 3–5 sets in total (rest for 1 minute in between each).


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