- Bodyweight exercises are a great option for exercising without equipment and

running. They can be done anywhere and can effectively target multiple muscle
groups.
- Push-ups: This exercise targets the chest, shoulders, and triceps. Start by lying
face down on the floor, with your hands placed slightly wider than shoulder-width
apart. Push your body up using your arms until your elbows are fully extended, then
lower yourself back down.
- Squats: Squats target the legs, particularly the quadriceps, hamstrings, and
glutes. Stand with your feet shoulder-width apart, then lower your body down as if
you were sitting back into a chair. Keep your weight on your heels and your knees
aligned with your toes.
- Lunges: Lunges work the quadriceps, hamstrings, and glutes. Stand with one foot
forward and one foot back, then bend both knees to lower your body down. Keep your
front knee aligned with your ankle and avoid letting it go past your toes.
- Plank: Planks are a great exercise for core strength. Start by lying face down on
the floor, then raise your body up onto your forearms and toes, creating a straight
line from your head to your heels. Hold this position for as long as you can.
- Mountain climbers: Mountain climbers are a full-body exercise that targets the
core, shoulders, and legs. Start in a push-up position, then bring one knee towards
your chest, alternating legs in a running motion.
- Burpees: Burpees are a high-intensity exercise that works multiple muscle groups.
Begin by standing with your feet shoulder-width apart, then squat down and place
your hands on the floor. Kick your feet back into a push-up position, then quickly
bring them back to your hands. Jump up explosively, reaching your arms overhead.
- Jumping jacks: Jumping jacks are a great cardio exercise that also works the arms
and legs. Start with your feet together and your arms by your sides, then jump up
and simultaneously spread your feet out wide while raising your arms overhead. Jump
back to the starting position and repeat.
- High knees: High knees are another cardio exercise that targets the core and
legs. Stand with your feet hip-width apart,

Crunches
3
4
:
Lie faceup with knees bent and hands behind head.
Inhale and, as you exhale, draw your belly button in toward your spine.
Press lower back into the floor and lift upper back off the floor and slightly
forward.
Lower to return to the starting position.
Plank
1
3
4
:
Lie facedown on the floor with feet together and forearms on the floor.
Draw abs in and tighten glutes.
Hold this position for 60 seconds.
Bicycle Crunch
1
3
:
Lie on your back with your hands behind your head.
Lift your knees to a 90-degree angle.
Pedal your legs as if riding a bicycle, bringing your opposite elbow to meet each
knee.
Side Plank
2
4
:
Lie on your side with your legs straight.
Prop yourself up with your forearm so your body forms a diagonal line.
Hold for 30-60 seconds, then switch sides.
Flutter Kicks
3
:
Lie faceup with legs extended, toes pointed, and hands tucked under glutes to
support lower back.
Lift both legs a few inches off the floor and alternately kick legs up and down.
Mountain Climbers
6
:
Start in a push-up position.
Bring one knee to your chest, then quickly switch legs.
Continue alternating legs as quickly as possible.