11 Simple Exercises That Will Get You in Shape [No Equipment Needed]

Exercises to get in shape

When we think of losing weight and getting in shape, cardio exercises like running and jogging are often the first things that come to mind.

But what is you don’t have a treadmill or can’t run outside?

Here are 11 quick and easy exercises that will surely get you in shape.

The best thing about these exercises is that you can do them in your own living room.

You won’t need a large amount of space, nor would you need to buy any fancy workout equipment.

 

Quick Home Exercises That Will Whip You Into Shape

1. Push Ups

Push ups are not only one of the best bodyweight exercises around, by they also can be done practically anywhere. This exercises improves not only your upper body muscles but also makes you core work as well.

Body parts targeted:

  • Chest
  • Shoulders
  • Triceps

How to perform push ups:

  1. Lie face down on the floor.
  2. Place your hand about chest high in a position to push your body away from the floor.
  3. Keeping your core engaged to keep your body straight, push your upper body up until you reach full arm extension.
  4. Briefly pause at the top position.
  5. Then lower yourself again.

 

2. The Plank

For core stability and balance, the plank is a simple exercise that’s done for time. The goal is to keep your back straight and your core engaged throughout the exercise.

Body parts targeted:

  • Abdominals
  • Core

How to perform the plank exercise:

  1. Position yourself so that you’re lying facing the ground with your upper body supported by your elbows and forearms.
  2. Keep your arms straight under your shoulders.
  3. Tighten your core to keep your body in a straight position
  4. You can hold this position for as long as you can or try to work up to 30 seconds each time.

 

3. Glute Bridge

Excellent for toning your posterior muscles, the glute bridge helps with hip mobility, as well as toning the hamstrings and butt.

Body parts targeted:

  • Glutes
  • Hamstrings
  • Calves
  • Lower Back

How to perform the glute bridge:

  1. Lie on your back looking to the ceiling.
  2. Bend your knees so that your feet are flat to the floor and knees point to the ceiling.
  3. Engage your abs.
  4. Push your hips off the floor using your heels.
  5. Try to get to the point where your body is straight.
  6. Pause for a second, then return back down.

 

4. Squat

Combining balance and strength, bodyweight squats target the entire lower body. Done for repetition, you will feel the burn in your thigh muscles.

Body parts targeted:

  • Quads
  • Hamstrings
  • Glutes
  • Calves

How to perform squats:

  1. Stand with feet shoulder width apart.
  2. You can opt to cross your arms in front of your chest or extend them straight forward.
  3. Keeping your head up and chest high, lower yourself by bending your knees.
  4. Lower yourself until your thighs are slightly below parallel to the ground.
  5. Push yourself up using your feet.

 

5. Side Lunge

To help target other sections of the thigh, side lunges help improve your hip mobility as well as strengthen your legs. They provide a good workout combined with other exercises or when you do more than 15 reps per set.

Body parts targeted:

  • Quads
  • Glutes
  • Hamstrings

How to perform the side/lateral lunge:

  1. Stand with feet shoulder width apart and knees slightly bent.
  2. With your right foot, take one step to the right.
  3. Keep your toes pointed forward as you do this.
  4. As you go to the right, keep your left leg extended.
  5. Bend the right knee to lower yourself down.
  6. At the bottom of the movement, take a short pause.
  7. Then push off with the right leg to return to standing position.
  8. Once you’re done working on your right leg, switch to the left leg.

 

6. Jump Squats

Jump squats offer a combination of coordination, balance and power. They’re designed not only to build strength and tone the lower body but also make for a great cardio workout.

Body parts targeted:

  • Quads
  • Hamstrings
  • Glutes
  • Calves

How to perform jump squats:

  1. Place your arms crossed in front of you.
  2. Stand with feet at shoulder width.
  3. Start doing a squat by lowering yourself till your thighs are parallel to the floor.
  4. When you reach the bottom position, push using your feet to jump as high as you can.
  5. Upon landing, immediately squat down again and then jump.

 

7. Single Leg Deadlift

This is another great exercise that helps with hip mobility but also adds a balance factor to it. This is a bit trickier because you’re only using one leg to balance on.

Body parts targeted:

  • Hamstrings
  • Lower back
  • Glutes

How to perform single leg deadlifts:

  1. Let both arms hang down in front of you.
  2. Standing on one leg.
  3. With your knee slightly bent, bend at your hip to lower your body forward and raise your free leg to the rear.
  4. Keep both your body and your free leg straight.
  5. Continue to lower yourself till your body is parallel to the floor.
  6. Once parallel, return back up to standing position.
  7. Do the same number of repetitions for both legs.

 

8. Reverse Lunge

The opposite of the forward lunge, this single limb exercise tones both the legs and the butt. It also helps improve lower body flexibility.

Body parts targeted:

  • Quads
  • Hamstrings
  • Glutes
  • Calves

https://www.youtube.com/watch?v=LWaVpSqXDE4

How to perform the reverse lunge:

  1. Standing at an athletic position, let your arms hang on your sides or place them on your waist.
  2. Keep your chest up, and look forward.
  3. Take a step to the back, and bend the front knee to lower your body down.
  4. Descend until the back leg’s knee almost touches the ground.
  5. At the bottom, pause for a moment, then push yourself back up.
  6. Once you’ve finished doing all the repetitions with one leg, do the same number of reps with the opposite leg.

 

9. Jumping Jacks

We’ve all been made to do them during our school physical education classes, jumping jacks add require more movement and coordination compared to the other exercises above.

These are great for building up a sweat specially if you do them for time. A good start would be to go continuously for 2 to 5 minutes to burn calories.

Body parts targeted:

  • Quads
  • Calves
  • Shoulders

How to perform jumping jacks:

  1. Begin by standing with your feet together.
  2. With one motion, move both legs outward to each side by jumping,
  3. At the same time, clap your hands over your head.
  4. Bring your legs and hands back to your starting position by reversing the paths they just took.

 

10. Burpees

A combination of the squat jump and push up, burpees are a weight loss favorite because they make you work. They also target both upper and lower body muscles.

Body parts targeted:

  • Quads
  • Hamstrings
  • Glutes
  • Calves
  • Shoulders
  • Chest

https://www.youtube.com/watch?v=NtYzt57TgI4

How to perform burpees:

  1. Start with a standing position.
  2. Squat down and place both hands on the ground in front of you.
  3. Extend both legs back till you get to push up position.
  4. Do a push up.
  5. Kick your legs back forward.
  6. Squat back up
  7. Jump up and clap your hands over your head.
  8. Repeat this movement.

 

11. Mountain Climbers

This is another cardio based exercise that will get your heart pumping fast. It requires a bit more leg coordination so starting slow really helps.

Body parts targeted:

  • Quads
  • Shoulders
  • Chest
  • Hamstrings
  • Glutes

How to perform mountain climbers:

  1. Begin with a push up position.
  2. Bring one knee closer to your body by bending it and putting that foot forward.
  3. From this starting position, reverse the position of the legs.
  4. Bring the front knee to the back,
  5. And bring the back knee to a bent forward position, in one motion.
  6. This is one repetition.
  7. Keep doing this for time or a specific number of reps.