Think you need fancy gym equipment to get a solid workout? Think again! Some of the most effective exercises require nothing more than your own body weight—and the best part is, you can do them anywhere. Whether you're in your living room, at the park, or traveling, these five exercises will help you stay active and strong. They’re great for beginners, but with a few optional tweaks, they can challenge even seasoned pros.

1. Push-Ups

The classic push-up isn’t just an upper-body workout; it also strengthens your core. Plus, you can adapt it to suit your fitness level.

How To Do It:

  • Start in a plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
  • Lower your body until your chest nearly touches the ground.
  • Push yourself back up to the starting position, keeping your core tight and your movements controlled.

Tips for Beginners:

  • Struggle to maintain proper form? Drop to your knees and perform the same motion. This reduces the load while helping you build strength.

Advanced Variation:

  • Want more of a challenge? Try clapping push-ups or elevating your feet on a sturdy surface to increase resistance.

Benefits: Push-ups sculpt your chest, shoulders, triceps, and core—talk about a full upper-body burn in one move.

2. Squats

Squats are a powerhouse move for your legs, glutes, and core. Not only do they activate lots of muscles, but they also mimic everyday movements like sitting and standing.

How To Do It:

  • Stand with your feet shoulder-width apart, keeping your chest upright and your arms extended in front of you for balance.
  • Lower your hips as if you’re sitting back into a chair, making sure your knees don’t go past your toes.
  • Push through your heels to return to standing.

Tips for Beginners:

  • Go as low as you're comfortable without losing form. If your knees wobble or your chest drops, reduce your range of motion.

Advanced Variation:

  • Try jump squats. Lower into a squat, then explode upwards into a jump, landing softly back into the squat position.

Benefits: Squats build strength and endurance in your legs and core, improve mobility, and burn calories efficiently.

3. Plank

Few exercises are as simple yet effective as the plank. It’s a core-strengthening staple that also works your shoulders, back, and glutes.

How To Do It:

  • Lie face down, then lift your body onto your forearms and toes.
  • Keep your elbows directly under your shoulders and your body in a straight line.
  • Hold the position while bracing your core and breathing steadily.

Tips for Beginners:

  • If holding a full plank feels intimidating, drop your knees to the ground while keeping your hips aligned with your shoulders.

Advanced Variation:

  • For a greater challenge, try side planks, where you support yourself on one forearm with your hips stacked, or add dynamic movements like “plank shoulder taps.”

Benefits: Planks improve posture, stabilize your core, and strengthen several key muscles, all without any equipment.

4. Lunges

Lunges not only tone your legs and glutes but also help improve balance and coordination. They’re a functional move that pairs strength with stability.

How To Do It:

  • Stand tall and take a big step forward with one leg.
  • Lower your body until your front knee is at a 90-degree angle and your back knee hovers just above the ground.
  • Push through your front heel to return to standing, then switch legs.

Tips for Beginners:

  • If balancing is tricky, hold onto a sturdy surface (like a chair or wall) for support.

Advanced Variation:

  • Try walking lunges by stepping forward with alternating legs, or add a hop between lunges to increase difficulty.

Benefits: Lunges target your legs, glutes, and core while helping you build stability and flexibility.

5. Burpees

Burpees are the ultimate full-body move, combining cardio and strength for a killer workout. They’re challenging, but they guarantee results.

How To Do It:

  • Start standing, then squat down and place your hands on the ground.
  • Jump your feet back into a plank position.
  • Perform a push-up, then jump your feet back toward your hands.
  • Explode upwards into a jump, reaching your arms overhead.

Tips for Beginners:

  • Skip the push-up or jump to make it less intense while still reaping the benefits.

Advanced Variation:

  • Add a tuck jump at the end or use a weighted vest to max out your effort.

Benefits: Burpees torch calories, build strength, and improve your cardiovascular endurance—all in one movement.