Equipment-Free Fitness

Fitting exercise into your daily routine doesn’t have to be complicated or overly time-consuming. There’s a broad range of basic workouts that you can execute at home, at the office or wherever you may be that require no equipment, yet deliver a good workout. The following exercises can be incorporated into an easy and convenient routine. For a 20-minute circuit drill, repeat the entire workouts below several times.

Warm-Up and Cool Down
Warming up before a workout prevents injuries, increases your heart rate and circulation and loosens the joints to increase blood flow to the muscles. Cool downs help avoid dizziness or fainting. They also gradually lower your heart rate and body temperature and can aid in reducing muscle soreness. Pre- and post-workouts may involve stretching or slow walking.

15 Jumping Jacks
Place your feet together and arms by your side. Spread feet shoulder-width apart while jumping. At the same time, raise arms until your hands meet above your head. Quickly bring feet back together and arms to side.
Low impact option: Tap toes to each side and return to the center without jumping.

10 Push-Ups
Position your hands directly under your shoulders and place your feet hip-width apart. Be sure to keep your elbows close to your body as you lower and keep your neck in line with your shoulders.
Low impact option: Place your knees on a mat for support.

10 Squat Jumps
Position your feet shoulder-width apart. Squat until your thighs are parallel with the floor. Hold arms out in front of you and push them back as you jump. Exhale as you jump and land as soft as you can.
Low impact option: Skip the jumping step and simply lower into a squat.

30-Second Plank
Assume a push-up position and bend elbows at a 90-degree angle, so both forearms rest on the floor. Your body should form a straight line from your head to your feet. Tighten your glutes and your core. To increase difficulty, hold the plank for 1 minute.
Low impact option: Place your knees on a mat for support.

10 Jumping Lunges
Lunge as low as possible without letting your back knee touch the floor while keeping your front knee at a 90-degree angle. Switch foot positioning after each jump and be sure your torso remains upright.
Low impact option: Skip the jumping step and alternate lunges on the left and right side.

Consult with your physician before starting any exercise routine.