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How to work out at home with no equipment!

These four exercises will improve strength and functional performance, and raise your heart rate

Vahdaneh Vahid

Published: Updated:

This no-equipment bodyweight circuit is great for those who want to get a quick workout in at home. These four exercises will improve strength and functional performance, and raise your heart rate. Always stretch and apply self-myofascial release (soft-tissue work) before the workout to avoid injury or prolonged muscle pain.

High knee trunk rotations

- Stand with your feet hip-distance apart, and place your hands behind your head
- Alternate by lifting one foot off the ground and rotating your trunk toward the knee
- Keep the weight distributed straight through the heel of the grounded foot
- Keep your navel drawn in and your upper back upright
- It is important to rotate the body, not flex your abs down
- You should feel this inside the abdominals and your core

Lateral lunges

- Stand with your feet hip-distance apart
- Keep your arms bent, and pinch your shoulder blades together
- Step out to the right and shift your body weight over your right leg, squatting to a 90-degree angle at the right knee
- Try to sit down with your butt, keeping your back as upright as possible
- Push off and bring your right leg back to center to complete one rep (finish all reps on this side, and repeat on left side to complete one set)
- Keep your weight on your heels, and make sure your knees do not go over the plane of your toes
- You should feel this in your glutes, and a mild stretch inside the groin

Alternating single leg lateral jumps

- Begin in a staggered stance position, keeping most of the weight distribution on the front leg
- Take a powerful step across to the side
- Pause for a second to regain your balance, then repeat the step with the opposite leg
- Try to absorb the landing through the heel, transferring your weight to the ball of the foot as you step
- Focus on allowing the force of your body movement to lead you sideways, not up and down
- You should feel a significant burn in your glutes

Plank touches

- Begin in a push-up position
- Keep your feet a little wider than hip-distance apart, and your wrists directly under your shoulders
- Slightly tuck your pelvis under, draw your navel in, and keep your upper back extended
- Alternate your arms by tapping your chest
- Keep your hips as still as possible, and your back flat
- You should feel this in your core and shoulders

Depending on your fitness level, you can perform between eight and 15 repetitions of each exercise, and complete two to four rounds of the circuit, with 30 seconds rest between each round

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