seniors walking

4 Exercises That Don't Require Equipment

November 24, 2023

Adding a regular exercise routine to your life can seem intimidating at first. On top of wondering where to start, maybe you don’t want to have to join a gym. Perhaps lifting heavy weights or learning how to use fancy equipment isn’t something you’re gung ho about. Don’t fret! There are plenty of calorie-burning exercises that don’t require equipment, allowing you to get in shape from the comfort of your own home. These are 4 exercises that don’t require equipment to give a try:

1. Push-Ups


Ah, old reliable! There’s a reason push-ups have long been a staple in the world of fitness. They work! This simple exercise is one of the most functional, working out a number of different muscles all at once. To complete a push-up, keep your full body in a straight line while facing the floor, keeping your hands and feet in contact with the ground. Using your arms, lower yourself to the floor, stopping before your nose touches the ground, then push back up to the position you started at.

2. Walking

Walking is another one of those simple exercises that don’t require equipment yet provides a handful of incredible health benefits. It can improve or maintain your overall health by increasing cardiovascular fitness, strengthening bones and muscles, reducing body fat and improving your mood and energy! Grab a neighbor and perhaps man’s best friend for a walk as part of an activity that’s both social and beneficial for overall health. Walking is a great exercise for those who are elderly, overweight or new to working out.

3. Sit-Ups

sit ups

Simple yet effective, sit-ups are a classic core exercise often utilized in a number of exercise programs and routines. Sit-ups work the abdominal muscles, the obliques and the hip flexors. They can improve core strength and flexibility, help build better balance and stability, improve posture and reduce the risk of back pain and injury. To do sit-ups, lie face-up on the floor (preferably on a soft surface), bend your knees so they’re flat on the floor and cross your arms over your chest. Engage your core and use your ab muscles to lift your back off the ground, moving toward your knees with your hips remaining pressed to the floor. Slowly return to the starting position and repeat.

4. Lunges

Lunges are a great way to shape and strengthen nearly all the muscles in your lower body. This exercise works the quads, glutes, hamstrings, calves and hips in a functional way when completed properly. To do lunges, you’ll want to stand with your feet about hip-width apart then step forward with a long stride so that one leg is ahead of your torso and the other leg is behind. Bend your knees to about 90 degrees as you lower yourself with your core engaged. Push back up to the starting position with your weight remaining on the heel of your front foot and repeat the process while alternating legs.

Exercises that don’t require equipment are a great way to begin your fitness journey without overdoing it! If you’re ready to take control of your health and lose weight, learn more about the weight loss program at Waters Wellness!