Six exercises you can do at home that don’t require any equipment

Door Erica | november 7th, 2018

If you find yourself dreading the gym, or worse, paying for a membership you don’t use, worry not – you’re probably in the majority. The reality is that life is busy, and sometimes the last thing you want to do is drag yourself to the gym after a hectic day. But that doesn’t mean you need to spend a bomb on home workout equipment… in fact you don’t need equipment at all. Check out these fat-burning, muscle-toning exercises you can do in the comfort of your own home, using nothing more than a little motivation.

Wall sit

Find a bare wall and stand with your back against it. Then, slowly bend your knees and lower your bottom into a sitting position, until your legs form a right angle. Make sure you tighten your thigh and core muscles to take the pressure off your joints, holding the position for at least 30 seconds before resting. Repeat the exercise with 15 second intervals. A wall sit is great for working the legs, with a particular focus on thigh muscles.

Superman

On the floor, lie on your stomach with your arms and legs outstretched. Keeping your core tight, lift your arms and legs as high off the ground as possible, forming a backwards curve with your body. Remember to keep your arms and legs strong and engaged – no drooping! Hold for 10 seconds and repeat with 20 second intervals. The Superman move is great for working the chest, back and core, but also engages the glute muscles, too.

Squatting stair climb

This one does require a staircase – but that’s technically not equipment! At the bottom of your staircase, get yourself into a sumo squat – legs one metre apart, bottom out, knees bent, and thighs and core engaged. Then, holding the squat position, begin to climb the stairs. This will feel (and probably look) quite strange, and will take some getting used to. Be sure to use your arms for leverage, and pause when necessary. Aim to reach the top of the stairs before repeating after a 60 second break. This one works wonders for the glute and thigh muscles, and is particularly great for creating a toned behind!

Cable kicks

This one’s so easy, you almost won’t feel the burn…until the next day. Stand approximately 2 feet away from a bare wall and, with your arms outstretched at shoulder level, place your hands flat against it. Then, slowly kick back with your right leg, making sure not to bend your knee. When bringing your leg back down, stop and repeat the kick before your foot returns to the ground. Aim for 20 reps each leg, ensuring you engage your thigh and glute muscles in the process. Like the squatting stair climb, cable kicks are great for building a peachy behind.
Arm rotations

Contrary to popular belief, you can work your arms without the use of weights! Clear yourself some space and stand with your feet flat on the ground and arms outstretched. Using slow, steady motions, rotate your arms in small circles, gradually working up to bigger circles. Switch directions after 60 seconds, and continue to vary the circle sizes. Arm rotations are a fantastic way to tone bicep and tricep muscles, particularly if you don’t like using weights.

Mountain climber

Again, you’ll need some floor space for this one. Starting on your hands and knees, bring your left foot forward directly under your chest while stretching your right leg out behind you. Keeping your hands on the ground and your core tight, jump and switch legs so that your left leg is extended behind your body and your right knee is forward. Continue to jump and switch, aiming to move as fluidly as possible. Mountain climbers are a great full-body workout, particularly for upper arms and thighs.