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10 Equipment-Free Exercises You Can Do Anywhere

July 05, 2014 5 min read

An excuse that many of us use to get out of a workout is that we don't have any equipment with us. This article will either be immensely helpful, or ridiculously irritating for you, because it's going to rid you of that excuse. So, no matter where you are, you can do these exercises: 1. Star toe touch sit ups 
Image credit: http://www.bodyrock.tv/
Image credit: http://www.bodyrock.tv/
These sit ups (sometimes known as the opposite arm leg reach movement) are great because they target all of your abdominal muscles, and you feel it instantly. To do: Lie flat on your back with your arms above your head and your legs out straight...but don't get too comfortable. Then, lift your right arm and your left leg simultaneously to touch each other above your body (sitting up slightly to do so), and using your other arm to support you on the floor, if needed, then return to the laying position. Repeat with the alternate leg/arm. Your hips should remain flat on the floor throughout this exercise, as the focus is on using your abdominal muscles to pull your top half up to enable your arm to touch your leg. 2. Single arm kick through plank
Image credit: Martin Rooney featured at http://www.livestrong.com/
Image credit: Martin Rooney featured at http://www.livestrong.com/
For an onlooker this appears to be quite fun, but it seriously hurts! It targets your whole body (as you will find once you try it). To do: Start in the plank position (up on your hands, not on your elbows). Then lift your right hand off the floor and lift it above your head as you pivot turning your body to face the right hand side. At the same time, lift your left leg (the leg closest to the floor after turning) out in front of you, then return to the plank and repeat on the other side. So you then lift your left hand off the floor and lift it above your head as you pivot your body to face the left hand side. At the same time, lift your right leg (again the closest leg to the floor after turning) out in front of you, then return to the plank position. 3. Squat and side kick
Image credit: http://ahappylass.com/
Image credit: http://ahappylass.com/
Well-known for working your legs and butt muscles, this exercise is actually great for fat burning throughout your body. To do: Stand with your feet hip width apart and lower into a squat. Then, as you stand, transfer your body weight onto your right leg, and lift your left leg out to the side, ensuring that you have control of the lifting and lowering (not just throwing it up and plonking it down). Once the foot returns to the floor, repeat the process on the other side. 4. Side plank dips
Image credit: http://skinnylately.com/
Image credit: http://skinnylately.com/
These aren't easy, but they will work wonders on your abs and muffin top! If you are a beginner, or if you find you're struggling, drop onto your elbow. To do: Get into the side plank position; which involves holding the plank resting on your right hand and the edge of your right foot. Then, holding your form, lower your hip to the floor and lift it back up. Repeat 8-10 times, for 3 sets. Then switch over to the other side and repeat. 5. Squats
Image credit: http://www.womenshealthmag.com/
Image credit: http://www.womenshealthmag.com/
Squats had to be in this list, as they are the ultimate "do anywhere" exercise. They work your full body hard, and can literally be done anywhere. Yes, they are better with some weight, but that's not a necessity. To do: Stand with your feet hip width apart, and gently lower your body until your butt is as low as you can get it, without resting it on the floor. Be careful not to let your knees go over your toes. Then, using your leg and butt muscles, return to the standing position, and repeat. 6. Kickbacks
Image credit: http://www.tone-fitness.com/
Image credit: http://www.tone-fitness.com/
These are great for toning your legs and butt, and, when combined with squats, they get you well on your way to the perfect booty. Be careful not to rush the movement though, as it will detract from the benefits; you need to do this fairly slowly in order to feel the pain (and know that it's working). To do: Begin on "all fours" (on your hands and knees), and release your right leg out behind you, lifting it off the floor to be in line with your butt and back. Then, looking forward, pulse that leg up towards the ceiling (slowly enough to feel it working and for it not to be swinging, but fast enough that it doesn't take all day to do one set)! Repeat 10-12 times, for 3 reps. Then replace that knee to the floor, and repeat with the left leg. 7. Spiderman plank crunches
Image credit: http://stayfitchronicles.com/
Image credit: http://stayfitchronicles.com/
These work your abs because of the balance involved, pushing your core to support you. You will also feel the burn in your arms, and even your legs. It's a great exercise! To do: Get into the plank position (on your hands), then, lift your right knee up to meet your right elbow at the side of your body (not underneath like a mountain climber), and perform a press up simultaneously. Then replace the foot to the starting position. Then repeat with the left leg. 8. V-ups
Image credit: http://www.womenshealthmag.com/
Image credit: http://www.womenshealthmag.com/
These are really simple, yet they work brilliantly. You will feel the pain after just a few of these! But that's great, because it shows that they work. To do: Lay on your back with your legs flat on the floor and arms above your head flat on the floor also. Sit up while lifting your arms and legs off the floor simultaneously, and touch your fingers to your toes in the air. Then gently lower down to the starting position, and repeat. This movement needs to be controlled, rather than just laying down in a hurry. 9. Bicycle
Image credit: http://www.agingyouthful.com/
Image credit: http://www.agingyouthful.com/
I don't mean that you can ride a bike without possessing a bike...I've not gone crazy. What I'm talking about is the abs exercise; this one is great because you feel it working instantly. To do: Lay on your back, but before you get too comfortable, lift your right leg off the floor up towards your chest with the knee bent, and lift your left leg slightly off the floor, keeping it straight. At the same time, place your hands behind your head and twist your body towards the right knee, aiming to touch your left elbow to your right knee, and twist the other way, bringing your left knee up, and touching your right elbow towards your left knee. Then repeat. 10. High knees
Image credit: http://fitnessgurutraining.wordpress.com/
Image credit: http://fitnessgurutraining.wordpress.com/
In true Daily Hiit style, these exercises can all be incorporated into one workout, if you split them up with some high knees in between each new exercise. High knees are great for getting your heart racing. To do: High knees are very similar to running, except you don't move...while stationary, in a running motion, alternately lift your knees as high as you can get them in front of you, at a running pace. For more articles like this, please follow my blog.   Featured image credit: http://www.britmilfit.com/   Sources: http://healthyliving.msn.com/fitness/25-exercises-you-can-do-anywhere http://fitandgluten-free.com/2014/03/18/top-10-exercises-to-get-washboard-abs-goodbye-muffin-top/ http://fitandgluten-free.com/2014/03/18/top-5-exercises-to-get-a-bangin-booty-and-wobble-free-legs/

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