5 hardest no-equipment exercises, ranked by Sam Wood

Just because you don’t have any gym equipment, it doesn’t mean you can’t do a calorie-torching workout. Don’t believe us? Here are five of the hardest no-equipment moves to try, according to fitness expert Sam Wood.

No equipment, no worries. Some of the toughest exercises can be done using your own body weight. In fact, all too often I see people adding weight and complexity to exercises well before they are ready.

Here are five exercises that I love to add to my home workouts when I really want to work up a sweat, burn some calories and push myself to the limit.

5 hardest no-equipment exercises, ranked

1. Burpees with a push-up

Yep, this killer move works your arms, back, chest, core, legs and glutes. This full body exercise is guaranteed to get your lungs pumping, heart rate skyrocketing and muscles burning. It’s the ultimate calorie burner.

If it’s a little advanced to do these on the floor, a push-up burpee on the couch can be a great modification.

2. Mountain Climbers

Mountain climbers are underrated. It combines core, upper body endurance and a high heart rate you can go fast slow, straight or diagonal. Mix it up and push yourself as hard as you can.

3. Split Lunge Jumps

These are guaranteed to burn. Split lunge jumps work your glutes, quads, hamstrings, calves and hip flexors. They also engage your core to keep you stable throughout the movement.

The explosive jumping movement is guaranteed to get your heart racing and legs burning.

4. Tuck Jumps

Tuck jumps are tiring work, putting your lower body and cardiovascular fitness to the test. Proper tuck jumps engage your quads, glutes, hammies, calves and core.

5. Spiderman Push-Ups

Level up your regular push-ups with the spiderman variation. These are seriously killer for your pecs, delts and triceps. Incorporating your legs recruits your abdominal muscles to maintain stability.

Looking for a challenge?

Turn them all into a circuit. 40 seconds of work, 20 seconds rest. 5 rounds. Go!

Sam Wood is the founder of 28 by Sam Wood. Follow him on Instagram @samjameswood.

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