No gym equipment at home? Do some bodyweight strength training!

Don't have a gym membership or any exercise equipment at home? Still, that's no excuse not to exercise! Besides running or cycling outdoors, you can also do strength training at home using your own body weight. We'll share a few exercises with you to get you started.

Squats

One of the most popular exercises you can do with your own body weight is, of course, the squat. This works your glutes and thighs. Place your feet hip-width apart. Bend your knees (as if you were sitting in a chair), keeping them above your ankles and your back straight. Bend until your hips are lower than your knees. Then slowly return to the upright position and repeat the exercise.

The hip bridge

Hate squats but still want to work your glutes? Then the hip bridge is a great alternative. This exercise works your glutes, quads, and hamstrings. It also strengthens your lower back and abs.

To do the hip bridge, lie with your head and back on the floor. Place your arms alongside your body and place your heels almost against your buttocks, so that your knees point upward. Then push your hips up as far as possible, contracting your glutes. The goal is for only your shoulder blades, the soles of your feet, and your head to touch the floor.

Push-ups

Get into a plank position (ideally on your toes, but if that's too difficult, you can also do it on your knees), keeping your body completely straight. Be careful not to unconsciously push your butt up further. Slowly lower yourself through your arms until your chest almost touches the floor, keeping your elbows as close to your body as possible. Then push yourself back up and repeat. This exercise primarily works your triceps.

Want to work your pecs too? Spread your arms a little further apart and do the same exercise.

Hollow body hold

Need a good exercise to target your abs? Then try the hollow body hold. Lie flat on the floor with your arms extended. Tighten your core and lift your legs, arms, and shoulder blades off the floor until you form a tight, arched shape. Hold this position for 30 seconds, then rest for 10 seconds and repeat.

Tricep dip

For this exercise, you'll need a chair. Stand with your back toward the seat of the chair and place your hands on it. Then slowly lower your arms, keeping your elbows pointing straight back. Straighten your arms again and repeat. The name of the exercise says it all: this works your triceps!

Burpees

A burpee is an exercise that combines several exercises. Start standing and then squat. From the squat position, place your hands on the floor and assume a plank position. Then do a pushup and finish with a jump up with your arms extended in the air.

Other exercises

Of course, there are dozens of other exercises you can do with your body weight, such as sit-ups, lunges, planks, pull-ups, mountain climbers, jumping jacks, etc.