There aren’t quite 347 exercises listed here yet, but there could be if you considered all the variations to each exercise, and if you added to the list yourself.
Plenty of weight lifters try to swoon the ladies with their sexy bod, but in my opinion that is one of the least important benefits of exercise. Exercise is important. It minimizes laziness, helps you feel better, and keeps you healthy. Whether you want to save some money or just stay in shape, follow this guide and adjust it to your liking. I sporadically exercise, so this will help me as much as it will for you. These exercises are beneficial for both men and women. I tried to focus on exercises that will make anyone get stronger and add muscle. Fat loss will definitely occur, but it will not be a localized reduction, which is impossible (e.g. 1000 crunches won’t get rid of belly fat, but will reduce overall body fat). There are also cardiovascular or aerobic exercises which are good for toning, and strengthening the circulatory system, as well as potential weight loss.
Do these exercises at your own risk. If you are unsure on how to do things safely, you may want to find a trainer or get some guidance from a gym or someone you know. Don’t overexert yourself and start out slow. Stretch out! Nobody likes soreness.
Cardio Exercises
Do one or more for a total of 5-15 minutes to get your blood flowing and increase your heart rate before doing the strength exercises.
-jog, in place or outside
-run up/down stairs
-jump rope, or skip
-jumping jacks
-jump on a trampoline
–breakdancing, or other dance types that use quick movements.
-stretch your arms out and rotate them, small or wide circles, clockwise & counter, like a hurricane. I hope you like my quick illustration sketches.
Strength and More
Fist against bicep press: Pretend you are curling a weight, and take your other hand and press it into your curling hand with a fist. Try to continue the curl, but apply maximum pressure with your fist as though you are trying to push through it. Press as hard as you can for about ten seconds, and repeat until it feels as though you “maxed out.”
Hand clasped chest press: hold your hands together as though you are going to arm wrestle yourself. Keep your arms parallel to the floor and make a diamond shape with your elbows slightly bent. Then push both hands against each other with full force. This is an isometric exercise like the previous one.
Push-ups: If you aren’t keen about the previous exercise, you can do pushups, one handed, hands close together, or a plyometric push-up (an explosive push so your hands go off the ground), and plyometric with an added clap while in midair.
Abdominal flex: Sit or stand, and flex your abs for about 8 seconds with as much force as you can stand. The flex works best after you inhale or just before exhaling.
Crunches: Again, if you don’t like the previous exercise or want to switch things up, you can do crunches. Don’t do old-fashioned sit-ups because they can be bad for your back. Besides standard crunches, try twisting to work your obliques. Be sure to do the next exercise if working your abdomen, because you need to keep you back strong too.
Back hyperextensions: This usually requires a big machine to do. You can do something similar on the floor at home. Lying on your stomach with arms stretched out, lift one arm and the opposite leg off the ground by a few inches. Hold for a few seconds. Don’t lift too high and overextend your back.
Twisted one-arm raise: On your stomach, arms bent with hands near your head as if you are saluting, raise one elbow up on one side with a twist and hold for a few seconds.
hip raise/pelvic lift: This might not look so good if you have bystanders watching you. Supposedly, it’s called the “belly blaster.” It strengthens the lower back. I found the image on google images. If the author wants it taken off regardless of fair use, I’ll gladly do so.
reverse pushup: Watch the video to see a demonstration.
Speed bag arm rotation: spin your fists around each other, as if you are punching a speed bag used for boxing. Pretend you are in a Rocky movie or Cinderella Man.
Arms “say no” crossover: With arms straight (no elbows bent), move your arms horizontally in opposite directions, as if you are a referee making a call. Consider this exercise an answer to the question “Do you want to be weak?” No!
Fake punches: Self-explanatory, punching thin air or soft object that you are willing to beat up. A good stress reliever if you are angry. It works well while hopping around as if you are in a boxing match.
Military drop: I don’t know if it has an official name. Start out standing up. Squat down, fall into plank (push-up) position by kicking your legs out, jump back up on your feet and into the starting position. (Update: These are also called burpies. See the animation)
Calf raise: Just get up on your toes. Try it on one foot.
Squats: Bend down with knees bent, back straight, knees stay behind toes.
Some of these exercises can be made harder by adding weights but you can use pseudo-weights: gallon bottles of water, milk, or whatever has a handle.
Extra activities (with ordinary household items you might have at home)
Go up/down stairs. Requires stairs.
Jump rope.
Requires Stationary Chair (no wheels or swiveling): Put your hand on the seat of the chair while facing away from the chair with your back vertical and facing the chair. Lower and raise yourself with your arms. It works your triceps (variations: one handed; leg up)
reverse hyperextension: Use something that is elevated and stable that you can grab at one end and have your legs dangle off at your hips, such as a counter top or secure bed. Lie on your stomach with your legs hanging over the edge and lift your legs until they are parallel. If there is not enough room, then you can always bend your knees.
Outside the home (and still without a gym fee)
Do some chores by mowing the lawn
Sprint, run (or jog in place)
Ride a bicycle
swim (a bath tub is too small)
Chin ups (use a swing set or other horizontal bar)
Yoga and Stretching
Yoga is not very effective for strength training, but it will stretch you out and calm you down. You don’t have to do any meditation or weird chants. Just do the maneuvers. I’m no yogi guru, but there are some good postures to do.
It’s also a good idea to change your routine so you don’t get bored. Your muscles need rest so you don’t overexert them. Give them a break and work on different exercises for at least 24 hours.
39 comments
liquid parallax says:
Dec 23, 2006
I found some more exercises that only use your bodyweight. It’s the same site that I found the reverse pushup video and they have 27 videos so far that are equipment free, some that are repeats of what I have shown.
Jeremy Markum’s bodyweight fitness demonstrations
Yoga Toes says:
Mar 12, 2007
ugh i was once under the best fitness teacher. She graduated with your intellect and learned on the world in your site.
katie says:
Apr 30, 2007
your font is too small
liquid parallax says:
Apr 30, 2007
@katie:
What area is too small, the article text, or the comment area? Are you on a mac or windows?
Hi-Tech Techniques for Pain- liquid parallax's Blog says:
May 29, 2007
[…] I only touch my bike every now and then, and cruise around on my longboard, but now I do other exercises and activities, and use things like a punching bag to stay active. My back bothers me when […]
taye says:
Nov 8, 2007
I love to donate but I haven’t money now because I am just turning my life around but GOD bless you, in Jesus Name.
taye says:
Nov 8, 2007
GOD bless you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Asia says:
Nov 11, 2007
I will try some of these. If you have anything else just post it.
elin says:
May 28, 2008
ff
morgan says:
Jun 21, 2008
another good exersize is to lay straight on your side, with the opposite arm supporting your ballence, and slowly lift your arm and leg up and down, roll over and repeat with the other side…..it doesent seem like much but when you do reps of 15-20 you really feel the burn in your thighs and hamstring. this makes a goodwarm up.
~morgan
sabrina says:
Jul 2, 2008
hi i am intrsesed about full boby work out with out a machine they are over prazed and take up to much run
i wont to do so work outs and less weghte and will you pleacs dwrite me back
sabrina
eric daw says:
Oct 18, 2008
I appreciate any website that tries to show that its possible to have a great workout with out equipment, I myself am trying to do the same
Rose says:
Nov 9, 2008
I am a stay at home mother and do not have the extra time or money to go to the gym. I appreciate any info on exercises that can be done at home without the use of equipment. Now I have somewhere to start. Thank-you.
TIMMY says:
Jan 14, 2009
ur gay ALL EXERCISES DONT WORK
liquid parallax says:
Jan 19, 2009
Timmy,
I would like clarification on your remark as this may be a breakthrough in rising obesity. So many people are getting fat because they exercise and we need your help [sarcasm]. Do exercises not function because someone is gay? Or are you stating that any exercise known to man fails to improve physical fitness?
And for your information, I am a marketer and crucial contributor for a fitness company. I am not a personal trainer, but I am well aware of the science and optimum methodologies for functional training safe strength maximization.
John says:
Mar 21, 2009
Everythings good, but I just wanted to let you in. The military drop…it might be called that, but its a very popular exercise on my football team and wrestling team. We call them “squat thrusts.” I always thought that was the real name but whatever.
ash says:
May 30, 2009
Just wanted to tell ya, the military drop thing, they call em 8 counts in boot camp. Do them as FAST as you can correctly to get super pumped!
ash says:
May 30, 2009
oh shoot, forgot to tell ya that they call em 8 counts cuz they make you do a push up while you are down too…
Billshut bob says:
Oct 21, 2009
I Like this, gentle exercise done at your own speed. Thanks for taking the time to put it together.
anonymous grant says:
Nov 9, 2009
Love the pictures can you teach me to draw like that? 😉 only kidding, great info thanks for your help good luck on making 347 exercises.
yourunkownfriend says:
Nov 11, 2009
the military drop is actuallly called burpee
SEB says:
Feb 24, 2010
Thanks for all this information! It is exactly what I need; a poor just-out-of-college gal, approx. 60 pounds overweight, and trying to eat healthier; without the money to join a fitness club. And thanks for telling off that idiot who said ‘ur gay.’ Gay is not a term to use as an insult.
Tuss says:
May 2, 2010
@SEB
ur gay
GJB1809 says:
Jun 21, 2010
Thanks for all the information! I’m going to kick-start my wedding weight loss thanks to you. FYI, when I was at school the military drop-things were called burpees, I’ve no idea why. They look strange when picturised but after one or two, I was always begging for mercy – they are pretty damn effective!
LaXaTiVe says:
Aug 31, 2010
welllllllllllllllllllll your ALL fat
Pigmie says:
Nov 7, 2010
where you said that yoga is not an effective strengthning exercise, i would like to correct ur comment, cuz that’s completely wrong. yoga, unlike what most people think is not some meditation type thing for rrelaxation. take a class and we’ll see how much u’ll be sweating by the end of it. it’s way more effective than most of ur exrecises.
aseel says:
Dec 31, 2010
another one is the sit and lean, you sit on the floor(straight back) and try to stretch your fingers/hand as much as you can to your toes and then keep it here for a few seconds. if you bounce back and forth you can rip a muscle
lod says:
Jun 10, 2011
i’m going to try these ones and will get you the feedback in my first three month
PJ says:
Aug 1, 2011
It’s night, so i will try tomarrow and let you know i cant know my parents are trying to sleep. and im only 14 not a 40 year old virgin living in his parents basemesnt! AHAHAHA
eliie says:
Aug 8, 2011
i dont know its not that great
Misfit says:
Sep 13, 2011
‘–“qwerty
Homer says:
Sep 13, 2011
gay
Jeremy says:
Jan 24, 2012
347 Exercises You Can Do “Without” Equipment
When did a skipping rope and a trampoline become part of your body ? Pretty sure those would be peices of equipment…..
McKenzie says:
Jan 25, 2012
The pictures made me laugh.
mojo says:
Feb 13, 2012
burpee is right
Duck The Net says:
Apr 19, 2012
Yeahh ! I have made a list of the exercises. From now I will stop being on pc whole day. Some exercises are waiting for me…!
100 Easy and Awesome Exercises You Can Do In Your Dorm « hbcufix says:
Apr 26, 2012
[…] Military drop. For this exercise you’ll start standing up, squat down and fall into the push-up position by kicking your legs out, and then jump back up into the standing position. […]
Binky says:
May 23, 2012
Squat thrust (military drop) are a really good excericise. You want to make sure you gradually make your way up in number it is very easy to hurt yourself while doing these
bodybuilding without any equipment? says:
Jun 17, 2012
[…] http://liquidparallax.com/2006/12/11/347-exercises-you-can-do-without-equipment/ […]