Looking to stay fit without a gym membership? Whether you’re tight on time, space, or budget, you can still care for your body  right at home. This guide offers simple, effective exercises that require little to no equipment and can fit into any daily routine. Strengthen your body, boost your energy and support your overall health — one move at a time. Perform these exercises three times a week, with a rest day in between. Walking is  encouraged daily for at least 20 minutes.

Push-ups (15 reps)

Push-ups build strength in your chest, shoulders, and arms. Beginners can modify the move by doing bent knee push-ups until they build more upper-body strength.

Sit-ups (15 reps)

Classic and effective, sit-ups target  your abdominal muscles and improve core strength. If needed, place your feet under a couch or ask someone to hold them for stability.

Chair Squats (15 reps)

This simple move helps keep your lower body strong by working your thighs and glutes. Stand in front of a sturdy chair, lower yourself into seated position and then stand back up.

High Planks

Start by holding a high plank for 30 seconds and work your way up to a minute. This position strengthens your core and stabilizes your entire body. Beginners can modify by doing a bent knee high plank.

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