5 Easy Exercises That Require No Equipment


Believe me, I know it can be a challenge to fit in a workout.  Sometimes within our busy day, we just don’t have time to make it to the gym. That’s why I want to share with you these 12 easy exercises that require no equipment.

women working out and lunging

Bicycle Crunch

I have purposely avoided including push-ups and sit-ups from this list because everyone knows how to do those, right?  Yet, have you heard of the Bicycle Crunch?  It’s one of my new favorite exercises that creates enormous work in your midsection by moving the upper body and lower body simultaneously.  A great core workout and it feels so good.

Here’s a link to perform the move properly: https://www.youtube.com/watch?v=1we3bh9uhqY


One of the most effective full-body exercises around.  It’s a mix of pushups and squatting and if you’re new to this exercise it might be best to just see how many you can do.  You’ll be surprised how proud you’ll feel after doing a few reps.

Here’s a link to perform the move properly: https://www.youtube.com/watch?v=dZgVxmf6jkA

woman in exercise clothes doing a wall sit

Wall Sit

Who needs a chair when there’s a wall?  Slowly slide your back to the wall until your thighs are parallel to the floor.  Make sure knees are directly above ankles and keep your back straight. Can you do this for 60 seconds?  Your legs may burn (or turn to jelly), but this is a great strength-building exercise.


I love this exercise, but you may need a mat for this.  Lay on your stomach and keep your hands and legs straight.  Lift both your hands and legs in the air and keep them up for a good 60 seconds.  This is a great exercise for body strength and flexibility.

Here’s a link to perform the move properly: https://www.youtube.com/watch?v=VUT1RHyMEuc


Unlike standard squats, lunges involve a major shift of weight since you’re stepping forward or backward.  Don’t think this move only targets your legs, though.  No matter how you add variations, lunges are great for glutes, calves, and hamstrings.  In addition, it’s great for improving your balance and coordination.

I’d love to hear about your favorite exercise that requires no equipment.  Please email me your thoughts at hello@heartandsocial.com

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