The best no-equipment exercises for summer
Summer isn’t over yet! Take advantage of it by doing some workouts outside, whether that’s in a park, your backyard, or the beach. Here are the five best exercises you can do anywhere, that’ll help you stay in shape all summer long.
1. Burpees
- Stand with your feet shoulder-width apart
- Squat as you keep your knees behind your toes
- Put your hands on the ground
- Kick your feet back
- Move into a push-up position, arms straight
- Lower your chest to the ground by bending your elbows
- Straighten your arms as you jump into a squatting position
- Leap as high as you can as you reach your arms upward
- Land gently with your knees slightly bent
- Repeat the sequence as many times as you can for one minute
- Note: If you have knee issues, just removing the “jumping” from this move—walk your feet out into the push-up position, walk them back up into a squat and raise yourself onto your tip toes for a low-impact option!
2. Mountain climber
- Assume a push-up position: arms straight and hands directly under your shoulders
- Walk your feet forward, staggering them so your right knee is bent under your chest and your left foot is behind you with your knee slightly bent
- Push powerfully into your legs
- Switch position by bringing your left knee in and extending your right leg
- Alternate legs
- Repeat for one minute
3. Toe-touch kick
- Stand with your feet shoulder-width apart and your hands overhead
- Lace your fingers
- Do a high forward kick with your right leg
- Bring your hands down to meet your toes
- Repeat this sequence with your left leg
- Alternate this way for one minute
4. Shadowboxing
- Stand with your feet shoulder-width apart
- Step your right leg about one foot-length back, so you are in a staggered position with left foot forward, right foot back (reverse this if you are left-handed)
- Make fists as you bend your elbows
- Bring your fists before your face in a boxer’s pose
- Keep your elbows close to your body
- Punch straight out in front of you with your left fist, then your right
- Bend your knees and lower your stance to hit low
- Hook punch by curving to the side
- Mix your punches and keep moving
- Move your head and shoulders back and forth as if you were dodging punches
- Keep your knees bent
- Shift your weight as you bounce on the bottoms of your feet
- Continue for one minute
5. Elevated feet crunches
- Lie on your back
- Extend your arms overhead
- Flex your feet
- Rest your heels on a wall or your calves on a bench
- Situate your legs 45 degrees to the ground
- Tuck your chin to your chest
- Engage your abs
- Bring your arms forward as you try to touch your toes
- Return slowly to your starting position
- Do 12 reps
References
- “Bikini Body Workouts,” Fitness, August 23, 2014.
- “Get a Bikini Body That Rocks in 3 Weeks: Training Plan,” Women’s Health, May 4, 2012.
- “Keep Your Bikini Body Workout,” Shape, January 1, 2017.
- “The 28-Day Bikini Workout Plan,” Muscle & Fitness, April 26, 2016.
