Tired of the same old exercises? Are curls, raises, rows, and squats no longer doing it for you? Fret not, fearless exerciser—because this fun, no-equipment workout will make you fall back in love with movement! These seven creative exercises require only a little imagination and zero equipment. You can do them outdoors, in your living room, or even on an empty soccer field. As a bonus, kids love joining in—it feels more like play than exercise! So if you’re a busy parent looking to squeeze in movement while keeping your little ones entertained, this is a total win-win-win (the extra “win” is for the built-in accountability partner who’ll beg to do it again and again!). Try these moves in the order listed up to three non-consecutive days per week for a full-body, family-friendly workout that’s equal parts fitness and fun.
Rake & Shake
Works inner and outer thighs, glutes, quads, and hamstringsStand tall with feet hip-width apart, hands clasped in front as if holding a rake. Lunge to the left, bending your left knee while keeping your right leg straight. Rotate your torso toward your right leg and reach your hands toward your right hip. “Rake” the leaves back to the center and return to the start. Repeat on the right side to complete one rep. Continue for 15 reps, then shake your legs one at a time as if you’re shaking off leaves.
Football Feet
Works core, cardio, speed, and agilityStand with knees slightly bent and hands at chest height. Take three quick high-knee steps to the left (left-right-left), landing with your right foot in the air. Repeat to the right (right-left-right), then run three steps backward as if to catch a football, and three steps forward to “catch” it. Repeat side to side and back to front for 10 sets.
Roll a Pumpkin, Pick an Apple
Works the lower body, core, and cardiovascular systemStand with feet wider than hips, toes turned out, and squat down as if picking a pumpkin. Stay low and walk forward in your squat for 10 steps, pretending to roll your pumpkin. Stand up tall and reach to the right as if plucking an apple from a tree (add a hop for challenge). Squat again and roll backward for 10 steps, then reach to the left. Repeat for 10 total reps.
Slippery Hiker
Works legs, glutes, core, shoulders, and cardiovascular systemStand tall with feet hip-width apart. Step your right foot forward into a lunge, knee over ankle. Hinge forward, placing your hands on the ground beside your foot. Walk or slide your front leg back into a plank, keeping your body in one line. Pause, then walk your left leg forward to a low lunge. Stand up, step your left leg back, and repeat, starting with the opposite leg. Perform 5–8 total reps.
Witches’ Brew
Works legs, glutes, abs, and obliquesKneel with glutes on heels, hands clasped as if holding a wooden spoon. Press hips forward to come upright, “stirring” your cauldron in a big circle to the right. Lower halfway, then rise and stir to the left. Continue alternating directions for 5–8 reps.
Frankenstein Abs
Works abs and hipsLie on your back with legs straight up and arms extended toward the ceiling. Lower your right arm and left leg toward the floor without touching, hold for two counts, then return to the start. Switch sides and repeat for 10 reps per side. Keep limbs straight and move slowly, like Frankenstein!
Black Cat
Works core, balance, and spine mobilityBegin on all fours with hands under shoulders and knees under hips. Lift your knees an inch or two off the ground and hold for 10 counts. Lower your knees, round your back like a cat, and hold for 4 counts. Arch your back, look up, and return to neutral. Repeat 1–3 more times.
