Looking for quick, easy ways to get in shape? There are simple exercises to help tone your body without having to go to the gym. Want to know the best part? They can be done anywhere, anytime! These exercises only take a few minutes to complete, require no outside equipment, and are easy to master. No matter if you’re at work, at home, or on the go, these easy-to-follow calisthenic exercises are sure to make you break a sweat.
Calf raises
Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs. There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise. This video further details how to do a stationary calf raise:
Chair dips
Where there’s a chair, there’s a way! Chair dips are great for strengthening your triceps and can be done just about anywhere. Like other exercises, there are varying techniques that can either increase or decrease resistance. This video shows the different variations on this tried-and-true classic:
http://www.youtube.com/watch?v=3nhqz1DgzN8
Lunges
Because you’re using your own body weight, lunges both strengthen your lower body and increase overall flexibility. Lunges can be done anywhere: You can lunge when you walk to the kitchen; you can lunge to the driveway as you get the paper in the morning, and you can even lunge when you walk from your desk to the water cooler at work. Here’s another video that shows the ins and outs of lunging:
Squats
The most important thing to keep in mind when doing squats is having proper form. Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat. Try using a chair as a reference point as to how far down you should go:
Planks
Looking for effective exercises to tighten your core? Planks are great at strengthening both your abs and your back–all you need is a flat surface. Remember to time how long you can hold it, and then try to add a few more seconds every time thereafter. Here’s a guide on how to perform a basic plank:
After you’ve mastered the basics, try adding side planks to your routine.
Arm circles
Worried about flabby arms? Arm circles are great at toning while simultaneously strengthening your arms. They can be done with varying intensity, all of which will help you feel “the burn.” Here’s a beginner’s guide to help get you started:
If you’re at work, try to grab a book or a binder for some extra weight.
Burpees
The most high-intensity exercise on this list, burpees are often referred to as the cornerstone to any workout because they are guaranteed to produce results. This aerobic exercise helps strengthen your entire body by utilizing almost every muscle group. There are many different ways to perform a burpee, but the easiest one is quite possibly the best. As with every other exercise, proper form is a must.
The above exercises are proven classics that require very little room and no equipment. While it may not take you long to master each exercise, the incredible array of different methods to employ is endless. Once you feel comfortable with the basics, begin applying the advanced techniques and embrace the burn. Keep track of the amount of time or reps you do for each one and continually strive to increase it.
In addition to the exercises above, why not make exercising a part of your everyday routine? For example, take the stairs at work instead of the elevator, and instead of wasting the gas going to the grocery store why not walk or ride your bike instead. Getting in shape doesn’t require the use of a Gold’s Gym membership, all it takes is a little gumption, a bit of creativity, and a lot of willpower.
