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