Are you looking for ways to stay active and fit without having to hit the gym or invest in expensive equipment?
We understand that not everyone has access to fancy workout machines or a fully equipped gym, which is why we've curated a collection of no-equipment workouts that you can do anytime, anywhere.
Our workouts are designed to help you build strength, endurance, and flexibility using only your body weight and some creative thinking. Whether you're a beginner or a seasoned fitness enthusiast, we've got something for everyone. So, let's dive in and explore the world of no-equipment workouts together!
[Looking for some more challenging workouts? Check out our range of fitness programs here.]
Why do a no equipment workout routine?
There are many benefits to following a no equipment workout routine, including:
Convenience: With no equipment needed, you can do these workouts anywhere, at any time. Whether you're traveling, at home, or outside in a park, you can get a full-body workout without needing to go to a gym or purchase expensive equipment.
Cost-effective: No equipment workouts are cost-effective as they don't require any expensive machinery or gym memberships. You can achieve your fitness goals without breaking the bank.
Versatility: No equipment workouts offer a wide variety of exercises that target different muscle groups, allowing you to mix and match your workouts based on your fitness level, goals, and preferences. This versatility makes them suitable for all fitness levels.
Improved balance and stability: No equipment workouts often include exercises that engage your core muscles, improving your balance and stability. This is beneficial not only for fitness but also for daily activities like walking, running, or even standing for long periods.
Challenge: Bodyweight exercises can be challenging and require you to use your own body weight as resistance, which can help you build strength and endurance over time.
Minimal space requirements: With no equipment, you only need a small amount of space to do your workouts. This makes them ideal for those who live in small apartments or who don't have access to large workout areas.
No equipment workouts are a great option for anyone looking to improve their fitness level, whether you're a beginner or an experienced athlete. They're convenient, cost-effective, versatile, and can challenge you in different ways, leading to improved strength, endurance, and overall health.
Our No Equipment Workout Routine
Here's our 7 day workout routine, no equipment required!
Day 1
Warm-up:
5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.
Squat Jumps
Stand with feet shoulder-width apart
Squat down until your thighs are parallel to the ground
Explosively jump up and land softly, immediately lowering back into a squat
Push-Ups
Begin in a plank position with hands shoulder-width apart and arms straight
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position, maintaining a straight line from head to heels
Lunges
Stand with feet hip-width apart
Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle and your back knee is hovering just above the ground
Push back up to the starting position and repeat on the other side
Plank
Begin in a push-up position with hands shoulder-width apart and arms straight
Lower down onto your forearms, keeping your elbows directly beneath your shoulders
Hold a straight line from head to heels, engaging your core and glutes
Mountain Climbers
Begin in a plank position with hands shoulder-width apart and arms straight
Bring your right knee in towards your chest, then quickly switch and bring your left knee in towards your chest, as if running in place
Continue alternating for 30-60 seconds
Tricep Dips
Sit on the ground with your hands behind you, fingers pointing towards your body and elbows bent
Lift your hips off the ground and straighten your arms, keeping your elbows close to your body
Lower back down and repeat
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This workout routine targets the major muscle groups in the body, including the legs, chest, arms, and core. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to listen to your body and adjust the workout intensity as needed.
Day 2
Warm-up:
5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.
Jumping Jacks
Stand with feet together and arms at your sides
Jump up and spread your legs apart while raising your arms above your head
Jump back to the starting position and repeat
High Knees
Stand with feet hip-width apart
Run in place, bringing your knees up to your chest as high as possible
Burpees
Begin in a standing position
Squat down and place your hands on the ground in front of you
Jump your feet back into a plank position
Do a push-up, then jump your feet back up to your hands
Stand up and jump, reaching your arms above your head
Butt Kicks
Stand with feet hip-width apart
Run in place, kicking your heels back towards your glutes
Mountain Climbers
Begin in a plank position with hands shoulder-width apart and arms straight
Bring your right knee in towards your chest, then quickly switch and bring your left knee in towards your chest, as if running in place
Continue alternating for 30-60 seconds
Jump Squats
Stand with feet shoulder-width apart
Squat down until your thighs are parallel to the ground
Explosively jump up and land softly, immediately lowering back into a squat
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This cardio workout routine targets the major muscle groups in the body while also providing a high-intensity cardiovascular challenge. By performing each exercise with proper form and technique, you can improve your endurance, coordination, and overall fitness without any equipment. Remember to listen to your body and adjust the workout intensity as needed.
Day 3
Warm-up:
5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.
Squat Jumps
Stand with feet shoulder-width apart
Squat down until your thighs are parallel to the ground
Explosively jump up and land softly, immediately lowering back into a squat
Push-Ups
Begin in a plank position with hands shoulder-width apart and arms straight
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position, maintaining a straight line from head to heels
Single-Leg Glute Bridge
Lie on your back with knees bent and feet flat on the ground
Lift one foot off the ground and drive the other foot into the ground, lifting your hips up towards the ceiling
Lower back down and repeat on the other side
Plank
Begin in a push-up position with hands shoulder-width apart and arms straight
Lower down onto your forearms, keeping your elbows directly beneath your shoulders
Hold a straight line from head to heels, engaging your core and glutes
Bicycle Crunches
Lie on your back with knees bent and hands behind your head
Lift your shoulders off the ground and bring one knee in towards your chest while extending the other leg out
Twist your torso and bring the opposite elbow towards the bent knee
Switch sides and repeat
Side Plank
Lie on your side with your elbow directly beneath your shoulder and your legs extended
Lift your hips up towards the ceiling, forming a straight line from head to heels
Hold for 30-60 seconds, then switch sides
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This workout routine targets the major muscle groups in the body, including the legs, chest, arms, and core. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment.
Day 4
Warm-up:
5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Complete as many rounds as possible of the following circuit in 20 minutes.
Squat Jumps - 10 reps
Stand with feet shoulder-width apart
Squat down until your thighs are parallel to the ground
Explosively jump up and land softly, immediately lowering back into a squat
Push-Ups - 10 reps
Begin in a plank position with hands shoulder-width apart and arms straight
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position, maintaining a straight line from head to heels
Lunges - 10 reps per leg
Stand with feet shoulder-width apart
Take a big step forward with one foot, bending both knees to a 90-degree angle
Push off the front foot and return to the starting position, then switch sides
Sit-Ups - 10 reps
Lie on your back with knees bent and feet flat on the ground
Use your core muscles to lift your upper body off the ground, reaching your hands towards your feet
Lower back down to the starting position
Burpees - 10 reps
Start in a standing position with feet shoulder-width apart
Drop down into a squat and place your hands on the ground
Kick your feet back into a push-up position
Jump your feet back up to your hands and explosively jump up into the air
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This workout routine targets the major muscle groups in the body and is designed to be completed in 20 minutes. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to pace yourself and take breaks as needed. As you progress, aim to complete more rounds within the 20-minute time frame.
[Looking for some more challenging workouts? Check out our range of fitness programs here.]
Day 5
Warm-up:
5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Complete the following exercises as fast as possible for time.
Air Squats - 50 reps
Stand with feet shoulder-width apart
Squat down until your thighs are parallel to the ground
Push back up to the starting position
Push-Ups - 50 reps
Begin in a plank position with hands shoulder-width apart and arms straight
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position, maintaining a straight line from head to heels
Sit-Ups - 50 reps
Lie on your back with knees bent and feet flat on the ground
Use your core muscles to lift your upper body off the ground, reaching your hands towards your feet
Lower back down to the starting position
Burpees - 50 reps
Start in a standing position with feet shoulder-width apart
Drop down into a squat and place your hands on the ground
Kick your feet back into a push-up position
Jump your feet back up to your hands and explosively jump up into the air
Lunges - 50 reps per leg
Stand with feet shoulder-width apart
Take a big step forward with one foot, bending both knees to a 90-degree angle
Push off the front foot and return to the starting position, then switch sides
Mountain Climbers - 50 reps
Begin in a plank position with hands shoulder-width apart and arms straight
Bring one knee towards your chest, then quickly switch to the other knee
Continue alternating knees as quickly as possible while maintaining proper form
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This CrossFit-style workout routine targets the major muscle groups in the body and is designed to be completed as fast as possible for time. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to pace yourself and take breaks as needed. As you progress, aim to complete the entire workout in a faster time.
Day 6
Warm-up:
5-10 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)
5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)
Workout: Complete 3-5 sets of the following exercises, with 1-2 minutes of rest between each set.
Push-Ups - 12 reps
Begin in a plank position with hands shoulder-width apart and arms straight
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position, maintaining a straight line from head to heels
Bulgarian Split Squats - 12 reps per leg
Stand facing away from a chair, bench or other sturdy object
Place the top of one foot on the object behind you, with the other foot in front
Bend your front knee to a 90-degree angle, keeping your back straight and lowering your body down
Push back up to the starting position, then switch sides
Diamond Push-Ups - 10 reps
Begin in a plank position with hands close together, forming a diamond shape with your fingers
Lower your body down by bending your elbows, keeping your core engaged
Push back up to the starting position
Glute Bridges - 15 reps
Lie on your back with knees bent and feet flat on the ground
Squeeze your glutes and lift your hips up towards the ceiling
Lower back down to the starting position
Superman Raises - 12 reps
Lie face down with arms and legs extended
Lift your arms and legs off the ground as high as possible, squeezing your back muscles
Lower back down to the starting position
Plank Hold - 30-60 seconds
Begin in a plank position with hands shoulder-width apart and arms straight
Keep your core engaged and maintain a straight line from head to heels
Cool-down:
5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)
This no equipment strength workout routine targets the major muscle groups in the body and is designed to help you build strength, endurance, and flexibility without any equipment. By performing each exercise with proper form and technique, you can challenge yourself and progressively increase the number of reps and sets as you get stronger. Remember to pace yourself and take breaks as needed.
Day 7 - Rest Day
Rest days are really important to let your body recover and for you to be able to workout the next week too.
[Looking for some more challenging workouts? Check out our range of fitness programs here.]
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