No Equipment Necessary

Getting in shape can be tough, and it can also be expensive, when you need to pay for gym fees. However, this is not necessary. You can get in to great shape in your garage, in a local park or simply in your own bedroom. There are dozens of great exercises that can be done without any equipment whatsoever. They will make you both fit and strong, while burning fat. With that said, let’s look at some of the most efficient ones.

Push-ups Variations

Everyone knows about the basic push-ups, and you may think they are too simple, but think again. Push-ups can be done in a range of ways, and all them require far more strength and stamina than you would imagine. For example, look at wide grip push-ups, narrow grip push-ups, diamond push-ups, handstand push-ups, Atlas push-ups, fingertip push-ups, table-maker push-ups and bridge push-ups. All of these rely on only body weight, require no equipment and will work different portions of your biceps, triceps and abdominal muscles.

You could create an entire workout just with push-ups and it would build strength, stamina and flexibility. It would also improve your balance and coordination, and burn a great deal of body fat.

Body-weight Squats

Never neglect your legs when working out. Squats are one of the best exercises for overall cardiovascular fitness, as well as building the muscles of the lower body. Ensure that your back is straight and you squat in a controlled manner (don’t lock your legs as it could injure your knees).

The Plank

After the upper and lower body, it’s time to work on your core (abdominals and lower back). The plank is one of the best exercises for this area of the body, and it will really test your control and muscular endurance. You will begin in the pushup position with your back straight and your core contracted. From here, move your arms so that you are resting on your forearms. Hold the position for a certain length of time, which can be increased as you progress (begin with 45 seconds). When you get comfortable, get up from your forearms and hold the plank position from your hands or fists.

Burpees

This is a fantastic exercise for the entire body. After just ten burpees you will feel like you’ve just ran a mile, as your heart will be pounding and you will be breathing heavily. This exercise is one of the very best for burning fat and getting fit. It is not easy and should be worked up to. Burpees consist of starting from a standing position, jumping down to a push up position while kicking your legs out behind you, then pulling the legs back to the chest and jumping to the sky. This should be done in one fluid motion as much as possible.

You can create a circuit workout from the exercises described above and have one of the best workouts ever without a single barbell or machine.