No Equipment FREE workout!

Updated: Jul 23, 2021

1. Why You Should Try No-Equipment Workouts
2. No-Equipment Moves that are easy to do
3. How to Keep a No-Equipment Workout Fun
4. No Equipment HIIT Workouts
5. No Equipment Body Sculpting Workouts
6. More No-Equipment Workouts

Why You Should Try No-Equipment Workouts

When most people think about working out, they think of rigid diets and long hours at an expensive facility, but you would probably be surprised if you met someone that was in peak fitness condition who told you that they’ve never been to the gym. Working out without the aid of machines is completely possible, and it might even have some great benefits that you won’t find on any weight machine. This article is geared towards providing you with the sound reason why you should try no equipment workouts.

Effective at Any Level of Fitness

One of the best things about no equipment workouts is that they are good for both beginners and veteran gym-goers. Any exercise that you choose can be beefed up or thinned out based on positioning, amount of reps and other similar factors. For example, you can do regular crunches, and then increase the resistance by elevating the lower half of your body on an incline. A similar course can be taken with push-ups. This gives you tremendous flexibility in the range of exercises as well as their level of intensity.

It Is Very Convenient

The main reasons people don’t get to the gym is because they might have a busy schedule, kids to raise, or the gym is too far away. Creating a routine using only your own body can free you from a lot of those constraints, and fewer tools and props will make it possible for you to exercise anywhere at a moment's notice. The only thing you will ever need other than your own form will be a small amount of space in which to move around. These can be done in a hotel, your home, at work, or even in a parking lot if you need to work in that quick push up routine.

It Strengthens Your Core

Exercises like planks can strengthen your core beyond what you would expect. The core is made up of several different muscle groups including the back, arms legs, chest and abs. Focused attention to your core will give you a healthier back, tighter abs, and better posture. This is because exercises using your weight like planking requires the command of multiple muscle groups working together for the desired effect instead of something like curls which only works one side of one muscle area.

3 No-Equipment Moves That Are Easy to do

There is a movement among the fitness community to use body weight as your equipment. This means you don't use kettlebells, resistance bands, or anything else. You use only your body. What this means is that you need to map out your moves and routines to get the most out of what your body can bring to the party, but also what it can drop and tone as well. In other words, it is all about your body and moves that require no equipment. Here are a few of the no equipment moves that are easy to do and you should consider.


Planking is one of the easiest no equipment moves that you can do. There are tons of options and methods to use depending on what goals you want to accomplish with the planking. For a basic plank, if you have never done one, you will need to get into a push-up position. Make sure that your body lines are straight. You do not want any slacking or curves. Your head needs to be in line with your back, and so on. Now, hold that position for 20 seconds. As you advance you can do planks that are on one foot, one arm, shoulders, ankles and neck support and more. The basic plank will use your abs and core.


Yes, squats are one of the easiest things you can do that requires no equipment. You may think this is old hat news, but keep in mind there are things you can do to change up your squats. For example, one of the more popular options is to find a three-minute song and do squats for that entire song. The trick is to do your squats to the beat of that song. For example, songs, like Call Me Maybe, are popular. You can also place your legs further apart than normal, do the squats lower, or add them into a circuit workout that is all body resistance based.


Lunges come in various forms. In fact, there are so many styles of lunges that you can do a full-body workout on a circuit. These lunges can be your traditional walking lunges, mixed with yoga poses, spider lunges, and side lunges. These will work your core, your abs, your legs, your thighs, and your arms and shoulders.

How to Keep a No-Equipment Workout Fun

No equipment workouts are great because you save money, don’t have to go to the gym, and can do them everywhere, even while travelling. Unfortunately, this can also make it harder to keep up with them and make them a bit boring. Here are some really simple ways to make them a little more fun.

Play Some Music

The first way you can have a little more fun with your no equipment workout is to play fun music while you do it. This is going to really get you in the mood for the workout, plus you can time it to where each move of the workout starts when a new song starts playing. Choose whatever type of music really keeps you pumped and motivated, whether that is pop or hard rock.

Another similar method is to watch something on TV during your workout. Perhaps you would enjoy all those lunges and squats if you were able to watch something funny or otherwise entertaining on television.

Do it With a Friend

Another option available is to find a workout buddy. You don’t have to go for a walk or head to the gym if you want to work out with someone else. Grab a friend or relative who also wants to exercise without bothering with equipment and see if they want to join you. You are bound to find someone, such as a co-worker who wants to join you for a quick workout in your office during your lunch break, or a neighbour looking for a little extra motivation.

Mix it Up

One of the things that might be keeping you from your regular workout and making it boring is constantly doing the same thing. Another good option for you is to mix it up and try different things. This can be the same no equipment HIIT workout with different moves or another type of no equipment workout altogether.

No Equipment HIIT Workouts

When you don’t have equipment at home, one of the best things you can do is a no-equipment HIIT workout. HIIT workouts stand for high-intensity interval training. These are not long at all, but they use a lot of intensity with short breaks in between each move. The great ing about HIIT is that most of them also don’t use any equipment. Here are some different moves you can try out.

Jumping Jacks

There is nothing wrong with an ordinary jumping jack during your HIIT routine. It doesn’t require any equipment and can be done anywhere as long as you don’t have people below you who might be there by the noise. These are also good when you are working out outside and need a quick and easy way to burn some extra calories. challenge yourself by either setting a number limit or a time limit for doing them consistently without any breaks.

Plank Variations

When you start looking through HIIT workouts, one thing you will notice is that a lot of planks are involved. Sure, the traditional plank just requires you to hold your balance for 30 seconds or longer, but here are some other variations that require a bit more movement. These are a lot tougher than they look, so don’t be fooled into thinking they aren’t good for a HIIT workout.

One variation you can try is a plank to push up. You will hold the plank for several seconds, then move down into a pushup, then go back up to the plank and hold it.

Squat Variations

Another exercise that works well for HIIT workouts is the squat. similar to planks, the squat is excellent for your body and has some different variations to be good for a high intensity, but short workout. There is the pencil squat that is a full-body workout, where lift your arms in the air for the squat, jump up to straighten your body like a pencil, then when you land, you go down into a squat.

No Equipment Body Sculpting Workouts

If you are nervous about doing no equipment workouts because you don’t think it will build muscle, think again! Many of the moves are not only cardio-based but can provide some excellent sculpting for your body.

Leg Up Sit-Ups

This is another version of a sit-up that is really going to sculpt your abs, while also giving you an excellent leg and arm workout at the same time. You will start by lying down on your back, with your arms extended over your head and your legs straight out in front of you. While you start to move your upper body into a sit-up, you will also be bringing your legs up toward your chest as you bend your knees. Touch your toes with your hands, then go back down and try to repeat for 10 reps.

Spider Crawl

A disclaimer for this move is that you need to have strong wrists before you do this workout. It is a really good arm and shoulder workout that also uses full-body muscles, but it can be hard on the wrists. For the spider crawl. Start by sitting on the ground with your knees bent and your arms behind you, with hands flat on the ground. Now lift your butt off the ground and start crawling backwards on your hands and feet. Go a few feet back, then a few feet forward.

Mountain Climbers

If you have ever done plank or HIIT workouts, you are probably accustomed to mountain climbers. This is going to start you off with a full plank with your hands on the ground and legs reached behind you, but instead of just holding a plank, you bring one leg in toward your chest, then the other leg. Continue as if you were climbing up a mountain, but while holding the plank.

No-Equipment Workouts

One of the perks of no equipment workouts is that you can do it literally anywhere. Whether you are travelling and need something to do in a hotel room, or you want to spend time at the park but also get a workout, these moves will be easy for you to get in a good workout.

Plank to Push-Up

Both planks and push-ups are hard to do and excellent no equipment workouts, but why not combine them? This gives you the extra ab work when holding the plank while giving you even more resistance for a good arm workout when you’re doing the push-up. The main difference is that with a plank, you are holding it for a number of seconds, while push-ups are constantly moving up and down. Try holding a plank for 10-20 seconds, doing a push-up, then holding the plank again. Continue doing this for as many reps as you can.

Weighted Lunges

Lunges are also commonly recommended as a no-equipment workout, but you can go one step further by holding weights while you do them. This turns a lunge into a full-body workout that is also increasing how much fat you burn. When you add weights, the extra muscle power is really going to help you burn more fat.

You can hold your arms at your side while holding weights, or try lifting your arms above you while holding onto a kettlebell during the lunges. This can also be done when you are doing squats.

Jump Squats

Jump squats are excellent for a HIIT workout, where you want to burn fat in a shorter period of time. You are going to combine squatting and jumping in the same movement. Stand with your legs shoulder-width apart, then go down into a squat. When you come up, you want to do a jump to where both feet are off the ground, then back down into your squat.

Disclaimer: The information in this blog is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this email is for general information purposes only. HoPe International Solutions makes no representation and assumes no responsibility for the accuracy of the information contained in or made available through this blog, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this blog with other sources and review all information regarding any medical condition or treatment with your physician.

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