Exercise with no equipment: Simple bodyweight workout to try at home


If you normally work out in the gym, you may be lacking the motivation to exercise at all at the moment. Indoor gyms are still out of bounds, and your only option is a home workout or an outdoor activity. Bodyweight exercises are a great way to stay fit at home with no equipment. Fitness trainer Mark Lauren tells Express.co.uk how to do a full-body home workout with just five bodyweight exercises.

Mark Lauren, author of ‘You Are Your Own Gym’ said: “These five bodyweight exercises provide a full body home workout to challenge your strength, flexibility, endurance, and coordination.”

If you enjoy this workout and want to try other bodyweight exercises, have a look at Mark’s online platform Mark Lauren on Demand.

You get 30 days free, and 100 hours of continuously evolving exercise programs and unique daily workouts.

Read on for an exclusive workout plan from Mark.

Perform each exercise for 45 seconds, and then rest for 15 seconds while getting ready for the next station.

The entire workout takes only six minutes.

READ MORE- Workout: At home exercise routine to burn calories

Bulgarian Split Squats (right leg)

Then, you’re back to Bulgarian split squats.

Mark said: “We’re going to work the right leg this time.

“Stand in front of a sturdy chair and step forward with the right leg.

“Place your left leg on the chair behind you.

“Pick your arm position and get to work for 45 seconds.”

Use the next 15 seconds to catch your breath ahead of the next exercise.

Crab Walk

All you need to execute this exercise is a little space on the floor.

Mark said: “This drill develops the entire back of your body, which is especially important if you aren’t doing pulling exercises.

“Sit on the floor with your feet pulled in towards your hips and you hands at your sides.

“Lift your hips off the ground and “crab walk” forward and/or backward for 45 seconds.

“This was a favourite of mine when I was a trainer in the military.”

Take a 15-second breather and get ready for the final exercise.


If you have found yourself sitting down too much during lockdown, this one is perfect for you.

Mark said: “This exercise improves posture while strengthening the entire chain of muscles on the back of your body.

“Lay on your stomach with your hands extended past your head.

“At the same time, lift your left arm and right leg off the ground.

“Lower them, and then repeat on the other sides.

“If you want a serious burn, start with your arms and legs elevated and do this exercise quickly.”


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