There are a million excuses for not going to the gym, many of them legitimate, but none of them should keep you from getting a workout. Good old-fashioned bodyweight exercises and a minimum of home equipment will get you well on your way to meeting the American College of Sports Medicine's recommendation of doing between eight and 10 strength-training exercises twice a week.
High Knees
Guaranteed to get your heart rate up, high knees will also have you feeling the burn in your hip flexors, calves and quads in no time. Jog in place, bringing your knees up to hip level in front of you. Start slowly, marching with high knees to warm up, then work up to a full run, alternating legs as quickly as possible.
Jumping Jacks
This calisthenics standard is another useful warm-up exercise. Once you're warm, jump higher and move your arms and legs more quickly to turn jumping jacks into a cardio interval. Jumping jacks also work your shoulders, calves and glutes.
Push-Ups
Push-ups work your chest, arms, shoulders and abs, no equipment necessary. To do push-ups, position yourself on the floor, supporting your body on your toes and your hands, which should be slightly wider than shoulder-width apart. Squeeze your abs tight to keep your hips from lifting or sagging. Lower your chest slowly toward the ground, then straighten your arms and push your chest back up until you're back in the starting position.
Burpees
There are countless burpee variations, but this basic version works every major muscle group in your body.
Start in a squat position. Thrust your hips back as you plant both hands on the floor in front of you. Drive both feet out behind you into push-up position. Do a push-up. Bring your feet back up toward your hands. Shift into squat position, then explode into a squat jump, swinging your arms up overhead. Make your transitions between positions quick and as clean as possible.
Pull-Ups
Pull-ups are the best way to tone your back muscles without access to gym equipment. You will need a home pull-up bar, or access to a jungle gym where the monkey bars can substitute for pull-up bars. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart, and pull your chest up to the bar.
Squats
Squats work every major muscle in your lower body. You don't need any equipment for squats, but you can hold a dumbbell, bag of potatoes or sand, or a bucket filled with water in both hands, dangling between your legs, for an added challenge.
Stand with your feet shoulder-width apart. Thrust your hips back and down, as if you were sitting down in a chair placed well behind you. Your shoulders should travel straight up and down over your heels. Stop when your knees are bent at a 90-degree angle, then use your hips and thighs to drive your body back into an upright position.
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