Being out of shape is bad for your body, mind and it’s also energy draining as you’re constantly fatigued.

So it’s super important to keep yourself in decent shape.

Use these exercises to keep yourself in shape. They’re suitable for everyone and require no equipment.

Go for at least 20 reps of each exercise.

If you can’t do 20 then do how much you can. If 20 is too easy then do more. It should always feel challenging.

Exercises are

  • jumping jacks
  • high knees running in place
  • squats
  • one knee push ups
  • jump lunge
  • burpee

Make sure you perform each exercise correctly. Bellow are instructions

Jumping jacks

Stand tall with arms at your sides. Bend your knees just slightly. Jump up while at the same time spreading your legs wide and bringing your arms over your head. Jump back at starting position. That’s one rep.

High knees running in place

Stand tall and run in place as fast as you can while bringing your knees as high as you can. Swing your arms back and forth just as you would when you run.


Stand tall with feet shoulder width apart or slightly wider. Feet slightly pointing outwards. Sit down your lower body just as you were to sit down on a chair. Keep heels on the ground. Keep your back straight in a neutral position. Keep your abs tight. Stand back up in a controlled slow manner. That’s one squat.

One knee push ups

Lay down on your stomach with your hands just a bit bellow your shoulders and also just a bit wider than your shoulders. Keep one leg off the floor and in a straight line. Other leg is bent in the knee and kept on the floor the whole time. Keep your whole body in a straight plank position. With your hands push yourself up off the ground and than lower yourself back down. That’s one rep.

Lunge jumps

It’s a lunge with an added jump. From a standing position, step forward with one leg. Lower your hips until both knees are bent at a 0 degree angle. Explosively push against your heels to jump up and land down into a lunge. Stand back up and repeat the same on the other side.


Stand with feet shoulder width apart. Keep arms at your sides. Push hips back, bend the knees and lower your body into a squat. Place hands directly in front of you. Shift your weight on your hands. Now, jump your feet back so that you land on the balls of your feet. You should be in a plank position. Jump your feet back in so that now you are back in the squat position. Now, explosively jump up into the air and reach with your hands up as well. Jump back down into starting position.