9 Easy No Equipment Home Workout

Most people nowadays are health enthusiastic. Some people join a gym to work on their fitness and weight loss, while others prefer to stay at home and start with no equipment home workout. Whatever your age, whether you possess the athletic 1ability or not, you can always go for a body workout and certified strength training to stay fit and build your muscles.

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Image by Surprising_Shots from Pixabay

Building up your entire body doesn’t take hours. It takes dedication. A completely dedicated person can only opt for a home workout to build up their fitness and continue working out. Joining a gym will not help you if you don’t show commitment to workouts. So take a towel, get your earphones and feel strong.

Benefits Of Workout

There are tons of benefits of a full-body workout. It might make you live longer. This includes movements that make your muscles work, burns calories, weight loss, and, most importantly, make you mentally strong.

  • Working out is known for increasing the production of endorphins, which help produce positive feelings, reduce stress, and improve anxiety symptoms.
  • According to a fitness expert, it is found that out of 24 women diagnosed with depression are improved with working out. It has a great effect on mood and makes you feel free.
  • Moreover, during a workout, your body releases calories, which helps to lose weight.
  • Furthermore, workouts can increase your energy levels, especially beneficial for those people who have Chronic Fatigue Syndrome2 and other serious illnesses.
  • Workouts help your blood pressure regulation and improve your heart rate. Lack of exercise can significantly increase your belly fat, leading to type 2 diabetes3 and heart disease. One should always lose weight to decrease the chances of falling ill.
  • A full-body workout provides antioxidant protection, which stimulates blood flow in your body and induces skin cell adaptions which can delay your skin aging.
  • Working out for the body is especially important for adults. Workout helps in increasing the size of the Hippocampus, which is vital for memory and learning.
  • Most fitness lovers try to boost their figure and take their fitness to another level. HIIT workout (High-Intensity Interval Training) is one of the best. It brings you out of your comfort zone and pushes your limits, which is beneficial mentally and for your fitness.

Home Workouts Over Gym Workout

Home workouts sound lazy, and sometimes people ignore home workouts routines. Working out at home gives you a flexible schedule all over the day, and no equipment is required. In comparison, a gym will provide you with a dedicated space. Listed below are some disadvantages and why you should start a home workout without any equipment.

1. Waste of Money

Most people who join a gym slowly push their priorities to the end of their list. By the end of three months and the package they paid for goes useless. Some people also go there just for photoshoots. In short, a gym is not the only place to burn your calories. Moreover, it has other distractions.

2. Injuries

Lifting heavy weights sometimes leads to serious injuries like hip or knee replacement surgeries. It’s always beneficial with no equipment workout. One should go for freehand exercises to prevent injury fear at their own home with no equipment workout.

3. Gym Guilt

As told before, a workout relieves you from stress4, but working out in the gym can also make you dive deep into anxiety and guilt. As you have paid a considerable amount for the gym, you want to make the most of it. But if you cannot devote the stipulated time and energy or maybe because of financial constraints, you cannot afford the proper food that your trainee has asked you to eat, and you may feel guilty and stressed.

4. Risk of Heart Damage

Extensive cardio exercises can increase heart disease problems by seven times. So you should constantly keep checking up your heart rate while you work out.

5. Cleanliness

Several people come to the gym and work with equipment. Some people don’t clean the equipment once they have finished working out on that. It may lead to skin problems like allergies when some others come to that same equipment for exercises.

9 Easy No Equipment Home Workout Exercises

Listed below are strength training exercises for home workouts. You have to be very committed to your exercises and follow your at-home workout routines.

It looks simple, but you shouldn’t take these exercises for granted. You must do every exercise for one minute each, followed by 20 seconds of rest. Also, keep in mind to warm up your body before starting the bodyweight exercises.

The simple process to warm up your body is running a few meters or cycling and jumping jacks. Try to do jumping jacks for 30 seconds for each set. Do not forget to warm up your body before starting your daily workout, even at home. This reduces the risk of injuries from strength training.

Set 1

1. Bodyweight Squats

Bodyweight exercises work with your leg and your glutes. These are the most powerful muscles group in the body. Whenever you sit or stand, you squat. If you do squat in the incorrect way, it can be hard on your knees. This is a home workout and doesn’t require any equipment.

While doing squat, keep your butt out and use your hips and thighs to push yourself up. The correct posture for this movement is that your knees will move out on the first half, and your hips will rest. Remember to keep your feet hip-width same.

You can even make squat harder only if you are in the intermediate stage. You can jump from the lowest position back to your starting position. Do 10 reps to 20 reps for each set you do. Take 20 seconds of rest after you complete this set.

2. Push-Ups

Push-ups effectively work on your shoulders and chest muscles. It helps in the expansion of shoulder width and good flow of blood along your chest nerves. Also, push-ups are key exercises for bodybuilders. This workout also doesn’t require any equipment.

Before starting this exercise, you should know your push-ups limits, or else it may cause tears in the nerves of your limbs.

If basic push-ups are hard for you, then try to place your knees down on the floor. This will reduce the amount of load you need to lift the upper body.

If you feel basic push-ups are too easy for you, try to place your feet on a step or block to increase the intensity and work hard on your shoulder width. If you are at the intermediate stage of the workout, you must opt for triceps dips instead of basic push-ups. Do at least 20 reps for each set of tricep dips.

Try doing more than 10 reps to 20 reps in each set if you are not a beginner. Take 20 seconds of rest after you complete this set.

3. Mountain Climbers

To do this exercise, you have to copy the mountain climbers as they climb peaks. The difference is you have to do this on a mat and a flat surface on your floor.

These workouts are total body workouts, building your core, upper body, arms, and legs, and don’t require any equipment.

If you feel too difficult to do this exercise and put too much strain on your wrists, try to lift your body by placing your hands on a step to reduce the weight over your arms. You can also go for reverse lunges if this doesn’t hold your workout taste.

Set 2

After each set of exercises, you should take a break of one minute. If you are now ready for set 2, you should proceed with this. Do these workouts on a mat, and it doesn’t require any equipment.

4. Plank

This is a common exercise that helps you build your core mainly, shoulders, arms, and legs. Plank helps abs and gives strength to the upper body. People suffering from low back pain can get great help from this exercise. This exercise helps to strengthen both the abdomen and lower back simultaneously.

A forearm plank 5is recommended for avoiding the risk of injuries to the wrist. If you feel too easy, try to lift your left knee or right knee until the exercise.

You can even do a side plank. Side plank helps your hips be more effective. Tilt on the other side of your arm and repeat the same with your other arm.

If the exercise gets too difficult for you, don’t quit this exercise; rather, place your knees on the floor to reduce the weight resting on your forearms.

5. Bodyweight Split Squat

This exercise targets the quadriceps and the hamstring as well as the glutes. This is a serious exercise. If you disbalance or you do it in the wrong way, it might strain your hamstring. These also work for leg push-ups.

If you can not balance this exercise, it’s better to do this on a wall, resting your hand on it for support.

If you feel too easy to do this exercise, try to jump higher before the starting position. Also, if this jump is causing problems to your knees, then you can omit this step. Do 20 reps for each leg alternatively.

6. Single-Leg Hip Raise

This exercise mainly targets your muscle in the glutes and abs. It strengthens your core. This exercise is adopted from yoga6.

Raise your left leg higher while the other you place firmly on the ground. Do the same with your right leg when you complete 10 reps on this set.

Use a mat for every exercise. Since there will be no gym equipment, you have to do it on your floor. The sign of perfect exercise will give you pain pressure in your abs while you raise it. Inhale while you raise your leg and exhale when you come back to rest.

To make this exercise more challenging, raise your leg much higher as you can. Do 10 reps for the right leg and 10 reps for the left leg.

Set 3

You have to take a rest after every exercise. Take at least 20-30 seconds of rest after you complete every workout.

7. Burpee with Push-Ups

This exercise will keep your heart pumping fast. This might look fun at first, but as the count goes on, you might feel exhausted. So save your energy for the completion of this exercise. This workout will keep your fitness level at the maximum.

This workout will work with full-body at once and works in two versions. The first starts with a high jump, a squat and ends with push-ups with a recovery jump. 

To make this more difficult, you can put your right leg and left leg at 3 o’clock and 9 o’clock respectively, bring them back to the center after you end your squats. These exercises will increase your shoulder width, core strength, and also stamina.

Do this workout for 10 reps for every set you complete.

8. Single-Leg Toe Touches

This workout works for your lower body, like balancing your upper body, hip extensions, and hamstrings.

Stand on a mat and try to touch your left foot with your right arm while you lift your right leg backward. It would be best to go for the other side after completing 10 reps-20 reps with one side.

On this side, try to touch your right foot with your left arm while you lift your left leg. You will feel a little strain on your hips. It is a sign of a perfect workout.

If you want to make it a little bit more difficult, hop your left foot or right foot, which is planted on the floor.

9. Crunches

You can make your crunches set a bit harder by opting for bicycle crunches. Add at least 20 reps of crunches for each set with 20 seconds of resting gap in between. These exercises work great on maintaining your fitness level.

These are the 9 easy no equipment home workouts. If you try these in your home for few days, you will see the change. But again, ask your doctor before you start any exercise to avoid complications.

Frequently Asked Questions

1. What Are Some Beginner-Friendly No-Equipment Home Workouts?

Jumping jacks, squats, lunges, push-ups, planks, and crunches are some simple no-equipment home workouts for beginners. You can also combine these exercises to make your own training plan.

2. How Can I Make My No-Equipment At-Home Workout More Difficult?

You can make your no-equipment home workout more difficult by adding more reps or sets, increasing the tempo or intensity of your movements, or attempting more complex variations of each exercise. HIIT (High-Intensity Interval Training) can also be incorporated into your routine by performing brief bursts of high-intensity workouts followed by intervals of rest.

3. How Frequently Should I Perform a No-Equipment Home Workout?

For optimal results, do a no-equipment home workout at least three to four times each week. The frequency and intensity of your workouts, however, will be determined by your fitness level and goals. Listen to your body and take rest days as needed to avoid injury and allow your muscles to recuperate.

  1. Beck, Kathryn L., et al. “Micronutrients and athletic performance: A review.” Food and Chemical Toxicology 158 (2021): 112618. ↩︎
  2. Deumer, Undine-Sophie, et al. “Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS): an overview.” Journal of Clinical Medicine 10.20 (2021): 4786. ↩︎
  3. Ahmad, Ehtasham, et al. “Type 2 diabetes.” The Lancet 400.10365 (2022): 1803-1820. ↩︎
  4. O’Connor, Daryl B., Julian F. Thayer, and Kavita Vedhara. “Stress and health: A review of psychobiological processes.” Annual review of psychology 72 (2021): 663-688. ↩︎
  5. Park, Sang-Kyun, et al. “Effects of high intensity plank exercise on physical fitness and immunocyte function in a middle-aged man: A case report.” Medicina 57.8 (2021): 845. ↩︎
  6. Caly, Leon, et al. “Isolation and rapid sharing of the 2019 novel coronavirus (SARS‐CoV‐2) from the first patient diagnosed with COVID‐19 in Australia.” Medical Journal of Australia 212.10 (2020): 459-462. ↩︎

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Susanta Biswas

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