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Exercises That Require No Equipment

Updated: Feb 28

Do you feel like you don’t have enough time to exercise?

Or, do you want to be more adventurous with your exercises?

Physical activity can be done in the house or outside. Just remember to get up, get out, and do something.

In this article we will discuss the following:

  • Why physical activity is important?

  • What are exercises that require no equipment?

Why Physical Activity is Important?

Physical activity does not require going to the gym. Nature is the greatest gym known to man and your home can be convenient. Getting regular exercise is critical for maintaining proper bodily function. Active individuals tend to live longer and reduce their risks of developing chronic diseases. According to the CDC[1].

  • 53.3% of adults aged 18 and over met Physical Activity Guidelines[2] aerobic physical activity

  • 23.2% of adults aged 18 and over met Physical Activity Guidelines[2] for both aerobic and muscle-strengthening activity

What are Exercises That Require No Equipment?

Physical activity does not have to restrict your time. Participating in physical activity in nature or in your home can be quick and easy with the right mindset. Weights and other people in a gym setting can motivate individuals. True. However, so can hearing the birds chirp and exercising to your favorite YouTube video. Physical activity is important no matter where it is. Listed below will be 10 easy exercises that can be completed in nature and at home.

What is the easiest form of exercise? (answer at end of article)

  • Jogging

  • Walking

  • Push-Ups

  • Hiking

1) Push-Ups

These are great for upper body strength. They work the triceps, pectoral muscles, shoulders, and back. Practice proper technique and add reps as you get more comfortable.

2) Planks

Start by lying face down with your forearms on the ground. Hands can be closed together or clinched fists. These are great for core strength and tightening abs.

3) Squats

Make sure your feet are shoulder width apart and your feet are straight or slightly turned out.

1. Squat straight down and bend your knees until your thighs are parallel to the ground.

2. Shift your weight back up through your heels.

3. Stand back up straight.

4) Step-Ups

Find an elevated step like stairs or a curb and begin. Start with:

1. Placing one foot on the elevated surface.

2. Pulling through with your opposite leg until you are straight up.

3. Repeating 10-15 times then rotate.

5) Lunges

Start with your feet shoulder width apart.

1. Step forward with one foot

2. Keep your back foot in place but lean on the ball of your foot.

- This should put you in a 90-degree angle.

3. Push through front leg along with the ball of your feet.

- This should put you back parallel.

4. Alternate legs.

6) Walking

Walking can help boost mental health and helps reduce risks of developing chronic diseases. Walking in nature adds scenery, music, and a sense of clarity. Nature is all around us. Go out and explore.

7) Hiking

Hiking is a bit more vigorous than walking with the same benefits. Hiking can be done in your neighborhood but is much more fun outdoors amongst the trees and animals. Explore nature, it is here for all of us.

8) Biking

Riding a bike can help improve muscle growth and endurance. Riding a bike through nature makes you one with your surrounding and adds scenery and freedom.

9) Jogging

Push your limits and increase that walk into a good job. Jogging in nature or in your neighborhoods helps improve health and sense of awareness.

10) Stretching

Stretching can be done in your home or outside. Outside you can feel the sun against your skin and the vibrance of nature. Loosen your body before exercise or just as a routine.

Did you enjoy this article? If so, like and leave us a comment and share with someone!

Poll Answer: Walking

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