Did you know that you are one of the best workout machines out there? It’s true. Some of the most effective workouts only require your own body (and maybe some willpower!) Getting a solid workout doesn’t mean you have to invest in expensive fitness equipment and gym membership. Here are a few equipment-free exercise which can help you get in shape wherever you are!


1. Jump Squats

Stand with your feet hip-width apart, toes facing forward. Sit back into a squat position and then drive your entire body up through your heels. Land on the balls of your feet and bend into a full squat. Focus on making sure your knees don’t waver or wobble during your landing. Does it hurt to jump? Take out the jump part and do stationary squats instead.Jump Squats


2. Leg Lifts

Lie on the floor on your back and press your lower back to the floor. Place your hands on your butt or beside your hips. From there, lift your legs straight up to a 90-degree angle and lower them back down. Make sure you don’t let your feet touch the floor (that’s cheating!) Repeat.Leg Lifts


3. Plank

Place your hands directly under your shoulders (a little wider than shoulder-width apart) like you would if you were doing a push-up. Ground your toes and squeeze your glutes to stabilize the body. Your legs should be moving during this step so that you don’t lock or hyperextend your knees. Make sure your head is in line with your back. Hold this position for 20 seconds. Gradually extend the length of time you hold the position as you get more comfortable with it.Plank


4. Tricep Dip

Hoist yourself on a secure bench. Make sure your hands are shoulder width apart with your fingers facing forward and elbows pointing backwards with a slight bend in your elbows. Extend your legs out in front of you with a slight bend in your knee and slowly lower your body until your shoulder joints are below your elbows. Push yourself back up until your elbows are nearly straight without locking them out.Tricep Dip


5. Superman

Lie face down on your stomach while extending your arms out in front of you and your legs behind you. In one movement lift your arms and legs up towards the ceiling so that your body makes a U shape. Without locking out your limbs, keep your core as still as possible and hold it for 2-5 seconds. Lower and back down to complete one rep.Superman


 6. Crab Walk

Remember this fun one from elementary school gym class? Sit on the floor with your legs extended out in front of you. Place each of your hands by your side with your fingers pointed toward your feet. Lift your body in the air while arching your back up as far as you can while making sure your glutes are tight. While in this position begin to step forward, one hand after the other. While you’re doing this, make sure you don’t let your butt fall down.

Crab Walk


7. Burpees

Stand with your fit hip-width apart with your arms down by your side. Lower yourself in a squat position with your hands flat on the floor in front of you. Kick your legs backwards so you are in a press up position and lower your chest to the floor. Push your chest back up to the press up position and thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head.Burpees