Bodyweight exercises that you can do even if you live with your parents

Bodyweight exercises that you can do even if you live with your parents

The holidays often mean travel, and whether you're heading back to your hometown or jetting off on vacation, it can derail your usual fitness routine. While you may want to take a break from your usual workouts every now and then, it can feel good to exercise regularly even when you're away from home. (Especially when you need a break from all that family time.)

Peloton Instructor Callie Gullickson shares her ultimate hack for staying active on the go

If you're looking for an easy, no-equipment workout that you can do almost anywhere, look no further than Australian fitness trainer Emily Skye, creator of the training app Emily Skye FIT.

While she understands the importance of rest, calling it "a key ingredient to building a healthier, happier life," Skye also works to stay motivated year-round and has some advice for others looking to do the same. “Every day you have to get up and decide that this is what you want,” she says. “You have to exercise because you want to feel fitter, happier or stronger – whatever your goal is, you have to remind yourself of it every time.”

Ahead, check out five lower-body exercises you can do from home (or wherever you are) when you're feeling motivated to move. You don't even need any equipment to reap the benefits of these basic moves, which include bodyweight squats, lunges, calf raises, and deadlifts.

“You don’t have to go to the gym to get fit,” Skye tells Shape. "You don't even have to go outside. Wherever you are, all you need is some floor space and your body. Nothing else!"

Lower body workout without equipment at home by Emily Skye

How it works:After warming up, perform the circuit three to four times, resting at least 20 seconds between each exercise. “Remember to perform each movement with proper form, through the full range of motion [available to you], and with a smooth flow,” explains Skye. “This will help you get the most out of every exercise.” When you're finished, stretch slightly to cool down.

What you will need:a mat and a chair

Squat-to-chair seat

APlace a chair just far enough behind the body so that the butt sits in the front of the seat when squatting.

b.Stand in front of the chair with your feet hip-width apart, supporting your core as your fists come together in front of your chest.

CBend your knees and lower your butt to squat until you're sitting on the chair.

EPause lightly on the seat without resting your body weight, then push through your heels to return to standing.

Do 8 to 12 reps.

Shallow static lunge

AStand with your feet hip-width apart and your fists closed in front of your chest.

b.Step backwards with your left foot and stand on the ball of your left foot with your heel raised. Keep your right foot firmly on the floor.

CDo a lunge by dropping your left knee to the floor and bending your right knee. Only go down as far as is comfortable.

Do 8 to 12 reps and then switch sides.

Standing calf raises

AStand with your feet hip-width apart. If necessary, hold the back of a chair slightly to one side to aid balance.

b.Raise both calves by lifting them onto your toes.

CLower your heels slowly and in a controlled manner.

Do 12 to 15 reps.

Bodyweight deadlift

AStand with feet hip-width apart, core engaged, and arms extended with fists in front of each thigh.

b.Bend at the hips and lower your fists toward the tops of your feet.

CPush through all four corners of your feet to return to the standing position and repeat.

Do 8 to 12 reps.

Sumo squat

ATake a wide stance with your toes pointing slightly outward.

b.Engage core, bring fists together at chest, and lower butt into a squat with knees over ankles.

CSqueeze glutes to come back to standing, then repeat.

Do 8 to 12 reps.