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4 Equipment-Free Workouts You Can Do at Home - go!
Sports & Fitness

4 Equipment-Free Workouts You Can Do at Home

No gym membership or additional shopping necessary

Who says you need to commit to the gym in order to accomplish your fitness goals? If there’s one thing we’ve learned from all the time spent at home, it’s that fancy gym equipment and a gym membership aren’t prerequisites to getting in shape.

There’s a lot you can do with a designated workout spot at home and a schedule you can consistently stick to. All that’s left is a rundown of equipment-free workouts for you to try. Below, just four to get you started:


Planking is a classic core exercise. It’s easy to do but definitely challenging. For a simple move, it tests your abdominal strength and endurance, and can also benchmark where you are in your fitness journey. Don’t worry if your limbs jiggle as you hold the pose—this only means the workout is doing its job.

  • Assume a push-up position. Create a straight line with your body from your head to your feet.

  • Engage your core and make sure your lower back and buttocks aren’t sticking out in the air.

  • Hold this posture for 30 seconds, rest and repeat. Over time, increase the duration of your hold.

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Bodyweight Squats

Bodyweight squats help you tone your quads, glute & hamstrings and develop your core. This is another foundational workout that you should include in your home routine that consists of just two moves but gives you pretty amazing payoffs.

  • Stand tall and place your feet slightly wider than shoulder-width apart. Put out your arms out in front of you at shoulder level.

  • Engage your core, bend your knees and push your hips back halfway down. Pause then stand back up. Keep your torso upright the whole time. This makes one repetition.

  • Start doing at least 10 to 15 repetitions and increase the frequency once you feel your stamina and strength improving.

RELATED: 7 Home Workouts to Do While on Self-Quarantine

Hip Raises

Hip raises are a great way to add dynamic movement to your workouts. This move helps strengthen the lower back and tones the legs and glutes. It’s not as challenging as crunches, but remember: the key is to make sure you have the proper form.

  • Lie on your back with your knees bent. Make sure the tips of your fingers can graze your heels. Keep your knees hip-width apart.

  • Point your tailbone down and make sure there’s no space between your spine’s natural curve and the floor. Engage your core before you lift your hips as high as you can without your knees splaying out to the sides.

  • Pause at the top for three seconds as you squeeze your glutes and then lower your back to the starting position with muscles relaxed. Do at least 10 to 15 reps.

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Runner’s Crunches

A strong core means you can do most exercises with ease. Runner’s crunches are a great ab workout, which also targets your obliques, lower back and hip flexors—all the while gearing you up to get six-pack abs.

  • Lie on your back. Place your hands by your nape and keep your elbows open wide to the sides.

  • When you sit up, bring your left knee to your chest and your right elbow to meet. It may not touch on the first try, and that’s okay. Keep your right leg engaged and extended, hovering a couple of inches off the floor.

  • Lower your torso and left leg down without letting your legs touch the floor. Repeat on the other side. Do ten reps.

RELATED: Beat the Bloat During Quarantine With These 6 Things

Make your health matter by prioritizing better lifestyle choices and committing to an active lifestyle. Need a motivating workout soundtrack to go with that? Craft the perfect playlists with music streaming apps like Spotify. With Globe Prepaid, you can make sure you have nonstop workout music to pump you up. And those trendy fitness apparel? You can check out the latest at the Globe Shop.

Art Matthew Fetalver

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