5 Easy And Equipment-Free Exercises You Can Do Every Day To Stay Fit

You can build strength and stamina by doing these exercises for a few minutes daily

Mohini Mehrotra Updated: May 10, 2020 12:47:17 IST
5 Easy And Equipment-Free Exercises You Can Do Every Day To Stay Fit Photo: Shutterstock

Enough has been said about the innumerable benefits of exercising regularly. We all know that it helps in weight management, strengthens our heart, bones and muscles, reduces the risk of many diseases and keeps us mentally active. 

Here are 5 exercises that will help you stay fit and shape up. You can do them easily at your home.

High Knees

This metabolism-boosting cardio exercise engages the core, strengthens your leg muscles, gets your heart rate up and improves momentum, coordination and flexibility. Perform it at a fast pace to reap maximum benefits.

How to: Stand with your feet hip-width apart. Lift your right knee up (like in a march) to hip height or as high as it can go, keeping your left leg straight and you right arm forward. Switch quickly so that the left knee is up before the right foot lands. Do this at a steady speed for 30 seconds. Rest for 30-40 seconds, and then repeat.

Jumping Jacks

A fun, full-body exercise, jumping jacks is a great cardio workout for burning excess calories. It also makes your lungs stronger.

How to: Stand with your legs straight and arms at your sides. Jump up and spread your legs shoulder-width apart, with your arms out and above your head, almost touching each other. Jump again, lowering your arms and bringing your legs together. Do two sets of 30 repetitions. For a more intense workout, try three sets of 50 repetitions.


Besides strengthening and toning your legs and butt, squats also target your core muscles, improve balance and flexibility, and help burn calories, fast.

How to: Start by standing with your feet shoulder-width apart and your toes facing front.Drive your hips back, bending at the knees, like you would when sitting in a squat position, while keeping your toes on the ground. Keep your chest up and shoulder erect. Strive to bend your knees to a 90-degree angle. Straighten your legs to return to a standing position. Repeat. Do three sets of 15 squats to begin with. Increase the frequency as per your comfort level.

squat_042320115745.pngPhoto: Shutterstock


One of the most popular core exercises that helps build stability and strengthens your entire body, the plank has become quite the rage with people taking up challenges and trying to break records. Planks work on a number of muscles, making them a go-to exercise for strength training and endurance.

How to: Place your hands on the mat shoulder-width apart like you’re about to do a push-up. Keep your toes firmly on the ground and squeeze the glutes to stabilize your body. Your head should be in line with your back. Hold this position for at least 20 seconds. You can increase the time as you get more comfortable, without compromising on the posture or your breath. Take a break of at least 30 seconds between planks. Do two sets to start with.


The regular, simple push-up works almost every muscle in your body, helping you build stamina and strength.

How to: While staying in the plank position, squeeze your core to keep your body straight as you bend your arms, lowering your body towards the floor. Next, straighten your arms to complete that first repetition. Begin with two sets of 15 repetitions and increase the number as you build strength.

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