What if you could get the benefits of working out — without having to use gym equipment? This article dives into some top no equipment workout tips and hacks so you can get your fitness routine underway.
It can be hard to make time in your day to work out. There are so many other things that you need to take care of — whether it’s work, taking care of the home, or enjoying yourself with friends or loved ones. Your days can fill up quickly!
But you know that exercise is important, both to stay healthy and keep yourself feeling great. So how do you make space in your busy schedule to fit this in? Well, forget about going to the gym! It takes time to get there and then you have to wait for the right equipment. Instead, you need a fresh new idea.
What is a No Equipment Workout?
These workouts tend to be short and intense with a lot of variety. The key is simple training exercises multiple reps to build impact. This still gives you a lot of freedom with your workout. You can focus on cardio activities or strength training, or combine these activities for a whole body workout.
Instead of using equipment to strength in a no equipment workout you will use your own body weight to help you train. This can be very effective, especially when you think of exercises like push-ups which use your weight to strengthen your arms and shoulders. It can also be something as simple as heading outdoors for a run!
The short nature of a no equipment workout can kick start your routine. Plus, you don’t need to spend a lot of money on equipment or find the space to store it in your home.
Best of all, these workouts take a lot of the prep time out. Yes, you’ll still need to include a warmup and cooldown to avoid injuring yourself, but you can forget the time it takes to pack your gym bag, drive there, change in the locker room, wait for equipment — and then do this all over again when it’s time to leave!
Can I do a No Equipment Workout With a Personal Trainer?
For some, the idea of working out on your own can be overwhelming especially if you’re starting out and trying to build a new routine from scratch. You may need the extra help to stay on task and to help keep you motivated. If this sounds like you, you’ll be relieved to know that no equipment workouts are just as effective when you work with a trainer.
Trainers can help create the perfect short or long programs for you to use without any equipment at all. Using their knowledge of different exercises, they will be able to come up with the most effective moves for you. They can also help you focus in on certain muscle groups or reach a certain goal, such as increasing your strength or improving your flexibility.
Working with a trainer can be very helpful, especially if you are new to working out. They take on a lot of the planning and organizing that you’d normally have to do on your own. This can make a no equipment workout even easier since all you need to focus on is improving your fitness!
Most trainers will also meet you on your terms! Although trainers often work with you in a gym setting, you can book sessions to take place anywhere you like, whether at home or at a local park in nice weather.
Where Can I Train With a No Equipment Workout?
Since there’s no need to lug equipment around, you can take this workout anywhere you’d like!
Working out at home is the perfect spot for many people. With a no equipment workout, you won’t need a lot of space or a dedicated area to exercise. It could be a spot in the bedroom, the living room, or even out in the yard! Have a spare moment in the morning or evening routine? Fit in a quick but powerful workout! It’s as easy as deciding to do it.
At a Park
Taking your workout outdoors can be a perfect way to take advantage of fantastic spring, summer, or even fall weather! No equipment means there’s no problem bringing your workout to a new location. A park will have great views as well as space for you to move without getting in anyone’s way.
Find a little space where you won’t be interrupted. Have an office with a door? Turn your lunch break into a mini workout session. Use a conference room when it’s not booked for meetings. Or perhaps you can use the lunchroom at odd hours for the extra space. Just keep in mind that you share your workspace with other people, and you need to be mindful of their needs for the space.
At a Gym
You can do a no equipment workout at a gym or studio too.
You’ll want to find a space that is open for the exercise you need. This can be especially handy if all of the equipment is in use.
We can’t stress this enough: all you need for a great workout is yourself! So let your imagination soar and nearly anywhere can become home to a workout.
How do I Create a No Equipment Workout Plan?
A workout plan is a great idea. It can help you narrow down what you need to do to become truly fit and healthy. But you may not be sure how to create it on your own. You’ll need to look at these areas to design a plan that you’ll love to stick to.
First, think about why you want to exercise. Losing weight, building muscle or strength, improving your health, boosting positive moods, or just for fun.
These are all valid reasons to choose to exercise. You may have more than one goal, but it’s important to outline what results you want to plan out how to get there. Try writing them out and then organising them to see which goal you want to achieve first.
If you are using a no equipment workout, you may not have a lot of time to devote to your exercising plans. Outline how much time you can set aside for exercise each week. Whether it’s an hour each day, or thirty minutes every other day, you can work with this once you’ve made a commitment.
Decide what will be the easiest place to exercise. It can be somewhere close to your work or home, or even at one of these locations!
Type of exercise
Consider whether strength exercises, such as push-ups or plank, appeal. Or perhaps you want cardio training like squat thrusts to boost your heart rate. You can even choose both types for a more complete workout!
Plan out how many reps or how long each part of your training will last. Is it 5 push ups or push ups for 50 seconds? You’ll also need to determine how long rest periods will be between sets. All of these decisions will influence how effective your workout is, but you need to make sure it’s achievable. You can always build up to a more challenging workout as you ease into your training routine.
Remember that you can work with your trainer to decide what is best for you physically and what is the best way to get there.
Top No Equipment Workout Ideas
Here are some great ideas for your no equipment workout. Mix and match these exercises to find a routine that suits you best.
Tip: Don’t forget to warm up and cool down in your workout! This is key for treating your body right for the best results. It’s also always important to speak with a doctor before beginning a new routine to ensure you are exercising in the right way for your goals.
Body Weight Workout
This workout uses your own body weight for the most impact.
Increase intensity by running through the routine more than once!
- 20 squats
- 15-second plank
- 20 walking lunges
- 15 jumping jacks
- 10 push ups
Cardio Focused Workout
This workout focuses on time spent with cardio. This will get your heart beating and your blood pumping. For a balanced workout plan, don’t choose this workout every day.
Do each exercise for 1 minute, then repeat the cycle for as many rounds as you feel necessary.
- jumping jacks
- high knees
- squat thrusts
- quick feet
- mountain climbers
Tip: Learn how to do the moves before you start the routine. For high knees, remember to raise your arms and bring your elbows down as your knee comes up. Squat thrusts start in a standing position, then you squat before jumping your feet back into a push-up position, then you jump forward and back to your feet. Quick feet is like running in place but with a lot of speed! Mountain climbers start in the push-up position, then you bring one foot close to your chest in a climbing motion, then repeat with the other side.
If the weather’s nice you can also always head outdoors for a jog too! All you’ll need is some comfortable clothes to run in and a pair of running shoes.
Body Strength Workout
For this workout, you’ll focus on increasing your strength with exercises designed to build up your upper and lower body.
Give yourself 30 seconds of rest between each activity to get set in the right position before you begin the next set.
- 30 seconds of a plank
- 30 seconds of push-ups
- 30 seconds of walking lunges
- 30 seconds of crunches
Tip: When you are doing moves on your back, make sure to keep your torso relaxed so you exercise the right muscles.
Not having equipment is no excuse not to exercise. You can have a powerful workout that has a distinct effect on your health and wellbeing, even if you don’t have access to gym machines or training tools. And since it is a compact workout that really packs a punch, you won’t have long to spend working out before you see great results!
If you want some help getting started, you’ll want to speak with an expert trainer. They can recommend the best no equipment workout for your current abilities as well as recommend a plan for reaching your fitness goals. No matter whether you choose to work on your own or with a trainer, you’ll be pleased when a no equipment workout proves to be a great choice for your health.