Does the thought of the gym shake you to your very core? Same. People in flashy gym wear, people running like <The Flash> on treadmills, people with bulging muscles hoisting weights above their heads… there are so many reasons the gym can be intimidating. Then there’s the struggle to fit a workout sesh into your schedule and the monthly fees to pay, and before you know it, you’ve written off the gym as a no-no. If this sounds all too familiar, don’t stress. You can still get a hefty workout without even stepping foot in the gym. Here are our top three no-equipment moves to stay fit this January.

girl doing no-equipment exercises for bedroom

Plank Leg Lift

A twist on the classic plank, this move doubles up as an ab and booty workout. Start in a normal plank position with your weight resting on the palms of your hands and your toes. If you’re a beginner, you can modify this move by resting your weight on your forearms instead of your hands. Brace your ab muscles and lift one leg up behind you, no further than shoulder height. As you do this, keep your abs, butt and quad muscles engaged, to prevent your hips swivelling. Return the leg to the floor and repeat with the other leg, continuing to alternate between each leg.


This one’s for your ab and oblique muscles. Lie on your back with your feet and shoulders lifted slightly off the floor. Place your hands behind your head, then slowly bring your right knee up to meet your left elbow. Repeat with your left knee and right elbow, continuing to alternate sides.

Squat jumps

It’s time to squat it like it’s hot (seriously, though, you’ll be steaming at the end of this move). Squat jumps are a fab hybrid of strength and cardio, working your booty while getting your heart pumpin’. Start off with your feet shoulder-width apart, then, keeping your back straight, bend your knees over, but not past, your toes. Hold the squat for a second, then engage your core and jump in the air.