How to Workout Without Equipment

Get tips on how to workout without equipment, and learn what bodyweight exercises you can do to stay fit without a gym.

Warm Up

Warming up before a workout is essential for preparing yourself physically and mentally for the activities ahead. Without any equipment it can be difficult to know how to get into proper warm up mode. However, there are still plenty of ways to warm up your body before an exercise session. Whether it be a short jog or some dynamic stretching, a warm up is an important part of any workout. Let’s take a look at how you can warm up without any equipment.

Stretch your muscles

Stretching the muscles throughout your body is a great way to warm up before any type of exercise or physical activity. Stretching helps to improve your flexibility, reduce the risk of injury and can help to ease any aches and pains that you may have. When stretching your muscles, remember to take your time and gently ease into each stretch. It is important to hold each stretch for at least 15-30 seconds in order to get the most out of it. Some popular stretches include calf raises, hamstring stretches, hamstrings with toes pointed outwards stretches, arm circles, shoulder rotations, quadriceps stretch and hip flexor stretches. Depending on what kind of exercise you are doing or how intense it will be, you may want to incorporate some dynamic stretching into your routine as well. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement or both. Examples of dynamic stretches include walking lunges, high knees with arms alternating from side-to-side, side hops back and forth over a long distance and forward and backward strides while bending the knees a bit deeper each time forward.

Do some light cardio

Light cardio is an important part of warming up the body before starting a workout, as it increases your core temperature and helps you work more efficiently while reducing the risk of injury. Some appropriate exercises include running in place, jogging, skipping, or light calisthenics such as jumping jacks or mountain climbers. Aim to do your warmup activity for a minimum of five minutes and ensure that you adjust the intensity according to your fitness level. If you have any health concerns or current injuries, speak to a doctor before engaging in any form of physical activity.

Bodyweight Exercises

Bodyweight exercises are a great way to stay active and get a good workout without the need for any special equipment. These exercises can be done without the need for a gym or costly equipment and can often be done in the comfort of your own home. Bodyweight exercises can help improve strength and flexibility, as well as tone muscles. This article will discuss the different types of bodyweight exercises, their benefits, and some tips for getting the most out of them.


Push-ups are one of the most common bodyweight exercises and one of the best for building strength, burning fat, and improving overall muscle tone. Push-ups are practical, require no equipment, and can be modified to match your current fitness level. To do a standard push-up begin by positioning yourself prone on the floor with your hands just outside your shoulders and extend your legs back behind you so that your feet and legs form a straight line. Tighten the core muscles or abs to help create balance, inhale deeply as you bend your elbows and lower yourself downward until you’re just inches away from the floor in a straight line. Make sure that everything is in alignment before pushing back up to starting position while exhaling. An easier version of push-ups is to do them on your knees instead of having straight legs behind you. Working towards completing full sets with good form is essential for obtaining results from this type of exercise. Properly performing any bodyweight exercise will ensure maximum benefit in terms of increased tone, strength accuracy and improved stability over time.


Squats are one of the most effective bodyweight exercises and should be a core part of any training program. Squats target the quads, glutes and hamstrings, providing you with improved mobility and strength. To perform a squat exercise, stand with your feet facing forward set hip-width apart and slowly start to lower your hips as if you were sitting in a chair. Make sure your knees do not pass over your toes and keep your back straight throughout the exercise. Push through your heels to return to the starting position. To progress this exercise, consider adding free weights or increase repetitions up to 3 sets of 20 squats for an intense workout.


Lunges are a classic bodyweight exercise that can be used to build strength and muscular endurance in the legs, glutes, and core. They can also be used to increase overall balance and stability. Lunges can be done with or without weights and can easily be adapted for different levels of fitness.

To perform a lunge, start by standing with your feet hip-width apart. Take a big step forward with one leg, followed by bending both knees until the front knee is bent at 90 degrees and the back knee is nearly touching the ground. Pause at the bottom of each lunge before pushing through your heels to return to the starting position. Make sure you keep your core tight throughout this motion so you maintain proper form.

Lunges can also be done while holding weight plates or kettlebells in each hand for added resistance. This variation requires more strength and balance but allows you to increase intensity based on how much additional weight you add.

Incorporating lunges into a regular exercise routine is an effective way to target multiple muscles at once without the use of equipment or weights, making it an ideal bodyweight exercise for those working out from home or on-the-go!


Planks are a simple bodyweight exercise that anybody can do almost any place at any time. Planks strengthen your abdominal muscles, back muscles and helps improve your posture, as well as giving you the strength to carry out activities of daily living more effectively.

To begin: Start by laying on the floor facedown with your arms directly under your shoulders and your feet together. Push up into a modified push-up position by rising onto your toes and hands with arms straight, waist in line with arms and back straight. Hold this position for 15 to 60 seconds, or until you feel fatigue in the abdominal area, then rest for a few moments before repeating the exercise 1 to 3 more times.

Progressing to different levels: As you become stronger you can modify this position by lifting one leg higher off the ground while you remain in the plank position. This increases abdominals strength as well as coordination and balance. To further increase intensity increase your time holding the plank or add weight (if using equipment)but be sure it is done correctly using proper formon each repetition.

Core Exercises

Working out without equipment can be a great way to get fit without having to invest in a lot of gear. Core exercises are especially beneficial for strengthening the core muscles and building a strong foundation for the rest of your body. Here, we will discuss some of the best core exercises you can do without any equipment.

Abdominal crunches

Abdominal crunches are one of the best core exercises you can do without any equipment. This exercise works your abdominal muscles, as well as those of your lower back and hip flexors. It is an excellent way to strengthen the core and help protect your back from injuries.

To perform an abdominal crunch properly, begin by lying flat on your back with your feet flat on the floor and your knees bent at a 90-degree angle. Place both hands behind your head with elbows slightly out to the side. Keeping your chin off of your chest, tighten your abdominal muscles and curl up until you reach a sitting position. Carefully return to the starting position, continuing to keep the tension in your leg and abdominal muscles throughout the movement. Do not allow yourself to arch or slump when returning to the starting position — strive for a smooth movement pattern between each repetition of crunches. Aim for 10-15 repetitions in sets of 3-4 with rest periods in between each set based on personal comfort level.

Reverse crunches

Reverse crunches are a great way to work your abdominal muscles without the use of any equipment. This exercise works both the rectus abdominus (the “six-pack”) and the transverse abdominus (the deep core muscle that is crucial for lower back health) by engaging them in a tensing movement. To do reverse crunches, start lying flat on your back with your hands behind your head, fingers interlocked. Next, tighten your core muscles as you bring your knees up towards your chest while also lifting up at the shoulder blades slightly off the ground. Hold this position for one or two seconds before slowly lowering your legs and arms back to their starting positions. Repeat this position eight to 12 times for three sets and make sure to keep the stomach contracted throughout each repetition. With practice, you will feel stronger abdominal muscles and an increased stability in other workouts.


Planks are some of the most essential core exercises one can do, and they’re great for strengthening your abdominal muscles, lower back, and hip flexors. Planking is also key for improving postural control and balance even when you don’t have access to any gym equipment.

The traditional plank involves starting in a prone position with your arms extended in front of you, palms flat on the floor. Keeping your legs straight (or slightly bent), lift your torso off the ground and maintain a straight spine while keeping your shoulder blades pulled down towards your hipbones without shrugging them up. Hold this position for a few moments before lowering yourself back to the floor while exhaling.

It’s important to avoid letting your hips sag towards the ground or popping them up too high — focus on keeping a neutral spine throughout the movement to engage all of the correct muscle groups . Your body should form a straight line from your head to heels with no visible arching or sinking in any area of the body. Repeat 10–12 times with proper form for maximum benefit!

Side planks

Side planks are a great core exercise for building stability and strength around your spine. This exercise requires no equipment and can be done anywhere. It is important to maintain good form as you perform the side plank. Begin by lying on your side with one leg in front of you bent at a 90 degree angle and your other leg extended straight behind you. Make sure to keep your shoulders, hips, and ankles stacked comfortably. Raise yourself off of the ground by resting your weight on your forearm or elbow, whichever is more comfortable for you. Be sure to engage your core as you lift your hips up off the ground until one straight line is formed between your torso and legs. Hold this position for 30 seconds and repeat on each side.

Cardio Exercises

Cardio exercises are a great way to get a good workout without needing any kind of equipment. With some simple moves and a bit of creativity, you can get a great cardio workout from home. Some of the best exercises to do at home are running in place, jumping jacks, burpees, and mountain climbers. Let’s look at some more of these home cardio exercises.

Jumping jacks

Jumping jacks are a great cardio move to do at home with minimal space and no equipment. This exercise requires you to continually jump up and down while spreading your legs and arms out wide then coming back together. This move gets your whole body involved, utilizing core muscles, leg muscles, arm muscles, and creating powerful impact with each step. Additionally, jumping jacks increase heart rate significantly allowing your body to burn calories faster.

For beginners, it is recommended to start off slow by alternating jumping with the spread of the legs and the arms until you get used to the motion. Once comfortable, perform regular jumping jacks as many times as you can or on a set interval (such as 30 seconds). You should also be sure to concentrate on form throughout; ensure that your arms come slightly overhead during each jump and make sure you keep your core tight. Finally, remember that no matter how fast or slow you go at first, just be sure to stay active for 10-15 minutes for an effective workout without equipment.

High knees

High knees is an effective cardio exercise that can be done anywhere and with no equipment required. The purpose of this exercise is to increase intensity by raising your heart rate. It involves jogging in place while lifting your knees up high above waist level with each step. This activates the muscles in your calves and thighs while also working your core, making it a great full-body workout.

To do a high knees exercise, you will want to start by standing with feet slightly wider than shoulder-width apart and hands at the sides or in front of the body for balance if needed. Begin jogging in place, lifting the knees as high as possible and keeping them even (one knee should not be lifted higher than the other). As you progress, you may speed up or slow down; take shorter or longer strides; or increase or reduce knee height according to personal challenge levels. Remember to maintain good posture throughout the exercise: chest lifted, shoulders back, abdominals pulled in, eyes forward. After a few moments of high knee jogs, take a brief break before beginning another set if desired.


Burpees are a great way to get a high intensity, full body workout without the need for any special equipment. This exercise targets multiple muscle groups and can help you grow fitter, build strength and improve balance. To perform a burpee, start in a standing position. Squat down and place your hands on the floor in front of you. Kick your feet back until you’re in a push-up position. Jump up into the air as high as you can and then squat back down to return to start position. You can modify the exercise by keeping the legs bent in the push-up position or by skipping the jump portion at the end of each rep. Remember to keep your core and glutes engaged throughout each burpee to maximize its effectiveness!

Mountain climbers

Mountain climbers are a great way to get a cardio workout without equipment. This relatively straightforward exercise engages core muscles, increases your heart rate and works as an aerobic exercise.

To perform mountain climbers, start in a plank position with your shoulders directly over your hands and feet spread wide and toes tucked firmly into the ground. Brace your core, engage your glutes and drive one knee up towards the chest while reaching with the opposite arm forward. Keep your torso still as you alternate legs in a running like motion with minimal rest between reps for best results. Be sure not to push too quickly – if you’re producing more than short burst of breath then slow down and focus on correct form.

The speed and number of mountain climbers can be adjusted to suit any fitness level or goals, making them an ideal choice for everyone from novice exercisers to those looking for more of an intense workout. For maximum benefits, include different variations in your routine such as double unders (switching back-and-forth quickly) or add weight resistance such as ankle weights or weight vest to increase intensity.

Cool Down

Cool down exercises are an important part of any workout regimen, whether you’re using equipment or not. Cool down exercises help to bring your heart rate and breathing back to normal and to reduce muscle soreness. They can also help your body recover faster and help prevent any injuries that could occur if you simply stopped your workout abruptly. Here are some tips for effective cool down exercises without the use of any equipment.

Stretch your muscles

Stretching your muscles is an important part of any workout regimen. It helps to improve joint flexibility, relax and lengthen the muscles, and reduce risk of injury. As a part of your cool-down routine, you should perform stretches that focus on the same muscle groups that were used during your workout. Static stretching is typically used as a cool down exercise. It involves slowly moving into a position and holding it there for 10-30 seconds without bouncing or jerking the muscle. This will give you the best chance to both relax your body and gain back some flexibility in order for you to perform better during future workouts. It’s important to remember not to stretch before your workout as it can cause stress on the muscles when they are cold. Instead, start with light dynamic stretching prior to working out (walking lunges, arm circles etc.) followed by static stretching at the end of each session.

Do some light cardio

Doing a light cardio like jogging, walking, or dancing can help you cool down after an intense exercise session without the need for any equipment. Doing some light cardio will help bring your heart rate back to normal and can also help reduce any muscle soreness you may experience. You may also choose to do some stretching as part of your cool down routine in order to improve flexibility and reduce tension. Remember to start at a slow pace and gradually decrease intensity until your heart rate is back to a resting level.

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