There are some workouts that require no equipment that can be done anywhere and any time.
With these no equipment body weight workouts, you can be in peak condition without constantly going to the gym, and you may find that working out by doing certain bodyweight exercises instead of using weight machines could even have benefits that the machines don’t offer.
This blog post is a must-read for anyone who wants to try out no equipment work outs and boost your health and fitness easily at home.
With this type of work out, you’ll discover how to achieve better results while working out with nothing but your own body weight.
No equipment workouts are a solution for people who don’t want to pay the high price of gym membership fees, or who don’t have the time to make it to the gym, but still want to improve their health and fitness levels so let’s go through why these may be the best workouts for you.
Exercise is one of the best things you can do for yourself. We all know that exercise improves health, decreases obesity, strengthens the immune system, improves digestion and burns calories. But what kind of exercise?
That’s where it gets tricky. There are so many different exercise options, and it can be hard to know which ones are good for you. Here are a few solid reasons why it’s time to try no equipment workouts.
Why You Should Try No Equipment Workouts
In this simple guide, let us run you through some of the benefits of body weight work outs that make this a great option for working out at home.
No Equipment Work outs are Effective at Any Level of Fitness
No equipment work outs are a great option for all types of fitness lovers, whether you want to lose weight, build muscle anywhere or just keep healthy.
One of the best things about this type of workouts is that they are great for both beginners and experienced gym goers.
Whichever exercise that you choose can be levelled up or down out based on positioning, the amount of reps you complete and other similar factors, such as how many seconds or minutes you hold your plank, or how many rounds you repeat for the whole routine.
For example, you can do your 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.
Body Weight Workouts are Super Convenient
One of the main reasons people don’t get to the gym as often as they had hoped is because they might have a busy schedule – with long working hours or a handful of kids to raise, or maybe the gym is too far away.
Whatever your obstacles are, creating a workout routine using only your own body can free you from a lot of those constraints, and less tool 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 body, will be a small amount of floor space in which to move around.
These no equipment workout moves 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.
No Equipment Workouts are a great way to Strengthen Your Core
Exercises like planks can strengthen your core so effectively beyond what you would expect.
The body’s 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.
How to Keep a No Equipment Workout Fun
No equipment workouts are great because you save money, don’t have to go the gym, and can do them everywhere, even while traveling.
Unfortunately, this can also make it harder to keep up with them and some people may consider them a bit boring (but this really doesn’t have to be the case!)
Here are some simple ways to make them a little more fun, while getting a great workout.
It is not always easy to get motivated when it comes to exercising but if you can stay consistent, you will see positive results in your body.
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. I always make sure that my workout playlist is on point, and that way I enjoy my exercise time so much more.
The right songs are 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 Megan Thee Stallion, old school TLC, or even 80s favourites – you do you!
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.
Wall mounting a TV in our at home gym area has been a great idea, because I can also put workout videos on via YouTube and follow along from the TV screen, which helps keep me on track.
Do it With a Friend
Another option available is to find a workout buddy. This makes a huge difference! Luciana and I workout together, whether at the gym or at home and it makes the time go so much quicker to have a friend by your side. Plus, you can’t slack off or quit the workout early because your friend will kick your ass. So motivating.
You don’t have to go for a walk or head to the gym if you want to workout with someone else. Grab a friend or relative who also wants to exercise without using equipment and see if they want to join you.
You are bound to find someone, you could even find a co-worker who wants to join you for a quick workout in your office during your lunch break, or a neighbor looking for a little extra motivation.
So many of us are looking for ways to keep fit, so why not join together and help each other along.
Mix it Up for your No Equipment Home Workouts
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.
To keep track of your moves, while mixing it up, a great idea is to use a white board or chalk board in your workout area so you can write down your moves and number of repetitions for the day- follow along with the board but when you need to change it up, just wipe it out and write something new.
This way you can create a rounded workout programme throughout the week, and make sure you work all of the major muscle groups.
14 Simple No Equipment Workout Moves to Try
Here are a few moves and some of the best bodyweight exercises to get you started on your new no equipment workout routine.
- Bodyweight Squats
- Sit ups
- Push ups
- Jump Squats
- Jumping Jacks
- Star Jumps
- High Knees
- Squat Thrusts
- Mountain Climbers
- Shoulder Circles
You can get a full body workout, using just your own body weight. Work your glutes, butt, arms, legs and core.
There’s no secret to building a better body, just putting in the work. However, these no equipment workout routines at least make it easier to fit that work into our daily schedule.
The only supplies we need is our own motivation. Let’s go!
Fitness and Exercise
You might also like this busy mom workout schedule over on our parenting site In The Playroom.
Or check out What to Look for In a Personal Trainer
Compliment your workout by eating right. Here are a few of our healthy recipes to help you along the way.
- Vegan Bramley Apple and Coconut Chia Breakfast Bowl Recipe
- Quick & Easy No Bake Energy Bites Recipe
- 15 Clean Eating Recipes to keep you Healthy, Happy & Energised
Anna is a Wales-based writer and graduate from SOAS University of London.
As the voice behind On Your Journey, she empowers women to embrace holistic well-being and spiritual growth through her expert insights into wellness and symbolism.
When she isn't writing thought-provoking articles, you'll find her busy crafting and raising her 4 children.