9 effective exercises you can do without any equipment

Push-ups: A classic for a reason, push-ups work your chest, shoulders, and triceps. Modify knee push-ups if needed, or elevate your hands on a sturdy surface for incline push-ups. Aim for 3 sets of 8-12 reps

Dips: Use a sturdy chair or bench for dips to target your chest, triceps, and shoulders. Again, modify with knee dips or do assisted dips on the edge of a surface. Aim for 3 sets of as many reps as you can manage with good form

Rows: Grab a heavy book or towel in each hand and perform rows, pulling your elbows back towards your torso. This targets your back and biceps. Aim for 3 sets of 10-15 reps

Plank: A fantastic exercise for your core and entire body, hold a plank for as long as you can with good form. Aim to improve your hold time each workout

Squats: The king of lower body exercises, squats work your quads, hamstrings, and glutes. Start with bodyweight squats, then progress to adding weight like books or water jugs. Aim for 3 sets of 10-15 reps.

Lunges: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push back up and repeat on the other leg. This works your quads, hamstrings, and glutes. Aim for 3 sets of 10-12 reps per leg

Glute bridges: Lie on your back with knees bent, feet flat on the floor. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and slowly lower back down. Aim for 3 sets of 15-20 reps

Wall sits: Stand against a wall and lean back as if you're sitting in a chair. Hold this position for as long as you can, engaging your quads and core. Aim to improve your hold time each workout

Mountain climbers: Start in a high plank position and bring one knee towards your chest, then alternate with the other leg in a running motion. This is a great full-body exercise for cardio and muscle engagement. Aim for 3 sets of 30-second intervals