POPSUGAR Celebrity

25 No-Equipment Moves That Transform Your Body

Jan 8 2017 - 10:05am

Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn, but a recent study found that strength training burns roughly twice as many calories per minute [1] as previously thought — score! If there's a specific part of your body you want to try working with a new move, then click below to jump to the right place.

Upper Body [3]
Core [4]
Lower Body [5]
Plyometrics [6]

Upper Body: Push-Up

Upper Body: Diamond Push-Ups

Upper Body: Superman

Upper Body and Core: Plank Up and Down

Upper Body and Core: Lateral Plank Walk

This move will challenge your core and define your deltoids, shaping your shoulders.

Upper Body and Core: Push-Up and Rotate

Upper and Lower Body: Reverse Plank Bridge

Core: Bicycle Crunches

Core: Seated Russian Twist

Core: Reverse Crunch

Core: V-Sits

Core: Mountain Climbers

Core: Side Plank

Core: Full Sit-Ups

Lower Body: Good Morning

Lower Body: Basic Squat

Lower Body: Wall Sit

Lower Body: Sumo Squat

Lower Body: Side Lunge

Lower Body: Lunge

Lower Body: Single-Leg Balance Touch

Plyometrics: Jump Squat

Plyometrics: Jumping Lunges

Plyometrics: High-Knee Skips

Plyometrics: Burpee

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