10 No-Equipment Back Exercises You Need to Try

Atomic Burpee

We know, we know. Burpees are the move you love to hate, but don't give 'em a rest yet. This advanced version kicks the heat up a notch with a sit-up, forcing you to engage your total body for a one-and-done fat blast.

Targets back, shoulders, chest, abs, butt, and legs

Lie down on your back, keeping your legs straight with your arms bent behind your head.

Do a sit-up, but instead of lowering back down to the ground, jump to a standing position.

Next comes the burpee. Jump down into a pushup position, complete one push-up, jump up to a squat, and jump straight up toward the ceiling.

Do one to three sets of 10 reps.

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