5 Exercises You Can Do Without Equipment


Finding time to visit the gym for exercise is difficult, but it is seemingly even more challenging to spend hard-earned money on gym equipment that is quickly becoming more costly by the day!

What if I reveal some of the top exercises many trainers swear to increase fitness without equipment? Well, in less than 5 minutes or less, you will know them. And the best part of these exercises is you can do them everywhere.

1. Rotational jacks

Rotational jacks, a variation of the jumping jack, are a fantastic way to start an exercise. They'll warm up your muscles and raise your heart rate.


  • Start with a wide stance and flexible knees. Spread your arms straight by your sides so they become parallel with the floor.
  • Hinge at the hips and rotate your torso so your right-hand hits the ground while keeping your arms erect and your neck and head still.
  • Jump your two feet and then return to your initial posture.
  • Jump your feet backward as soon as possible, hinge forward once more, and twist to the left while your hand touches the ground.
  • From the beginning and with your feet together, jump up and then go back to the right side again.
  • Do this in three sets of 12 to 15 reps.

2. Step-ups

Your lower calf will burn with step-ups. Also, they are excellent for developing stability and balance.


  • Start by stepping with your two feet or standing in front of a bench that is knee height.
  • With the aid of your right foot, walk on the bench, your left knee should be up down to your heel too
  • Drop your left leg as you take a step backward off the bench.
  • Start by performing 10-15 repetitions with your right leg, then switch to your left leg and perform the same number of repetitions.
  • Finish three sets.

3. Squat jumps

Exercises called plyometrics demand that your muscles produce much power in a short amount of time. Squat leaps are a good example. They have a high impact, so practice with care if your joints are delicate.


  • Your two hands should be together in your front as you lower yourself into a squat position with bent arms.
  • Launch yourself into a jump, then push through and land back on your toes (the balls of your toes specifically)
  • Squat down and repeat when you've made it to the ground once more.
  • Finish three sets of 10-12 repetitions.

4. Standing side hops

A well-rounded exercise routine should include lateral (side-to-side) motions. For example, the hips and ankles benefit greatly from standing side hops.


  • Begin by standing with your two feet together, and your arms at your sides bent at a 90-degree angle. Your knees ought to be flexible.
  • Jump to the right while maintaining your feet together, Landing on your feet (the balls).
  • Leap back to the left as soon as you touch the ground.
  • For three sets, perform 20 reps.

5. Push Ups

Start with a plank posture with your abs tight and your shoulders above your wrists, lower your chest to the ground while bending your elbows out to the sides, and then push yourself back into the plank position.

Do this ten times.


As you've seen, these are potent exercises you can do without equipment. Except, of course, your pair of sneakers for balance. Also, you can do any of the activities, even at home, during lunch breaks, or for any short time. This means you can stay fit no matter how busy your schedule is.