If you’re looking to get fit but don’t have access to a gym or traditional workout equipment, don’t worry! There are plenty of alternative exercises that you can do at home or outside.

In this article, we will explore six exercises that can help you build strength, endurance, and flexibility.

The basics: warming up and stretching

Before you start any exercise routine, it’s important to warm up your muscles and stretch to prevent injury. Here are some basic warm-up exercises:.

Jogging in place

Start by jogging in place for a few minutes. This will help to get your blood pumping and your muscles warmed up.

Jumping jacks

Next, do some jumping jacks. These will help to work your entire body, from your arms to your legs.

High knees

Finally, do some high knees. Lift each knee up to your chest and alternate legs. This will help to further warm up your legs and core.

Once you’re warmed up, it’s time to stretch. Here are some stretching exercises that can help prevent injury:.

Hamstring stretch

Lie on your back with your legs extended. Lift one leg up and hold onto it with both hands, pulling the leg towards your chest. Hold for 10-15 seconds and repeat on the other leg.

Quad stretch

Stand with your feet hip-width apart. Lift one leg up and hold your foot behind you with your hand. Hold for 10-15 seconds and repeat on the other leg.

Upper back stretch

Sit on the floor with your legs crossed and your arms crossed in front of you. Reach your hands forward, rounding your back. Hold for 10-15 seconds.

Exercise 1: Bodyweight squats

Bodyweight squats are a great way to build strength in your legs, glutes, and core. Here’s how to do them:.

Stand with your feet shoulder-width apart.
Lower down into a squat, pushing your hips back and bending your knees. Your knees should not go past your toes.
Pause at the bottom of the squat, then push up through your heels to stand back up.
That’s one rep. Aim to do 10-15 reps.

Pushups: Exercise 2

Pushups are a classic exercise that work your chest, triceps, and shoulders. Here’s how to do them:.

Start in a plank position, with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
Lower down towards the ground, keeping your elbows close to your body.
Pause when your chest touches the ground, then push back up to the starting position.
That’s one rep. Aim to do 10-15 reps.

Lunges: Exercise 3

Lunges are a great way to build strength and balance in your legs. Here’s how to do them:.

Start standing with your feet hip-width apart.
Step forward with one leg and lower down into a lunge, keeping your front knee directly above your ankle.
Push back up to the starting position.
Repeat on the other leg.
That’s one rep. Aim to do 10-15 reps.

Plank: Exercise 4

Planks are a great way to work your core muscles. Here’s how to do them:.

Start in a plank position, with your forearms on the ground and your elbows directly under your shoulders.
Keep your body in a straight line from your head to your heels.
Hold for 30-60 seconds.

Burpees: Exercise 5

Burpees are a full-body exercise that will get your heart rate up. Here’s how to do them:.

Start in a standing position.
Lower down into a squat, placing your hands on the ground in front of you.
Jump your feet back into a plank position.
Do a pushup, then jump your feet forward into a squat.
Jump up, reaching your arms overhead.
That’s one rep. Aim to do 10-15 reps.

Yoga: Exercise 6

Yoga is a great way to build strength, flexibility, and balance. Here are some basic yoga poses to try:.

Downward dog

Start on your hands and knees. Push your hips up and back, straightening your arms and legs to form an upside-down “V” shape.

Warrior II

Start with your feet hip-width apart. Step one foot back, bending your front knee and turning your back foot out to the side. Reach your arms out to the sides, parallel to the ground.

Tree pose

Stand with your feet hip-width apart. Shift your weight onto one foot and lift the other foot up, placing the sole of your foot against your inner thigh. Bring your hands to your heart.

With these alternative exercises, you can get fit and healthy without having to go to a gym. Remember to warm up, stretch, and start slowly if you’re new to exercise.

With regular practice, you’ll soon see the benefits in your strength, endurance, and overall health.