Working out at home or on the road is a great alternative to the gym. Taking the extra time out of your day to get in a great strength building workout is hard enough and adding extra travel time or the hassle of finding a gym while traveling can make it near impossible for the busy professional. Luckily, working out at home, even without weights, can help you build strength and reach your fitness goals. Your own body weight and a little floor space are all you need for these seven exercises.

Aim to do each of these exercises three to four times a week with about 15 repetitions each. You can also make this series into a circuit, completing the entire thing two or three times in a row to raise your heart rate.

 

Push-ups

Push-ups are a great weightless option to do at home. They don’t just work your arms, either. A proper push-up works arms, back, chest and core muscles.

 

Squats

Your glutes are the largest muscle in the body, so they should always be included in any strength training regimen. Focusing on keeping your knees over your toes, and bring your hands in front of your chest, then squat deeply. For an extra cardio boost, try finishing this move with a jump at the end, landing with bent knees to absorb shock. If you find this difficult try to strengthen your glutes first with a wall sit for a few weeks before moving on to the squat.

 

Plank

A plank is just what it sounds like. Supporting your body with your forearms and toes on the ground you tighten and hold your body in a plank position. There are many great variations for beginners and advanced fitness devotees. If there is only one exercise you have time to do in a day, it should be a basic plank. Your abs will thank you!

 

Lunges

Lunges are incredibly challenging as they incorporate balance and core stabilization into a strength move. Place your hands on your hips and step one leg forward, lowering your body until your back knee is as close to the ground as you can get it. Then step forward with feet together again. You can change up this move (and make use of very limited space) by stepping back into your original position again.

 

Arm Circles

This might sound like a blast from your gym class past, but arm circles build muscles that help keep your shoulders and neck stabilized. Simply put your arms out and make small, controlled circles forward, then back. Shoulder injuries are some of the most common injuries, even for athletes, so don’t forget to do this move regularly.

 

Calf Raises

Doing calf raises keeps your balance on point and can help relieve and prevent the common foot and lower leg fatigue many of us feel at the end of a long day. Simply place feet together and raise up onto your toes, hold for a few seconds, and lower your heels back down. To make this move more challenging try it on the edge of a stair step. Keeping these calf and ankle muscles strong can prevent injuries and foot issues.

 

Shoulder Bridge

Shoulder bridge can help work your core, legs, and back, all while keeping flexibility intact. Lay on the ground with your knees up, then raise your pelvis. Hold this position, and raise and lower one leg at a time, holding at a 90-degree angle for about ten seconds. Carefully lower your foot to the ground and repeat with the other leg.