I was running on a treadmill I got for free, but my knee is mess up and I can’t even handle that. I’m looking for a free stationary bike to keep up on my cardio. But what are some effective workouts to do without any equipment? I just recently started with 3 sets of 20 push-ups, 3 sets of 20 lunges, 3 sets of 15 squats, 3 sets of 20 knee to elbow touches. Any input is appreciated!
if those things are easy for you, find progressions for each movement to make them harder.
I'm using this guy's pushup progression because I want to do one-handed ones
I usually aim to do 3 sets of 6 pushups and then move to the next one, going to failure on the new version then going until tired on the old version (still 3 sets of 6+ pushups of some variety).
AthleanX on youtube has a lot of gimmicky videos, but if you have a specific workout you want a progression on they have good stuff too.