Gym-free workouts: your guide to no-equipment & bodyweight exercises
We love our barbells, dumbbells, and squat racks as much as the next gym rat, but they’re not the only way to build strength. Using no or minimal equipment, bodyweight exercise routines can be a great substitute if getting to the gym just isn’t going to happen.
It’s important that movement is accessible when you need it, which is why we’ve assembled a list of effective bodyweight exercises you can do at home, traveling, or wherever else you see fit. Don’t miss out on tips for structuring your routine as well as a basic 3 days/week routine you can start right now.
Advantages of no-equipment workouts
Incorporating bodyweight exercises in your routine offers numerous benefits, making them a practical and sustainable choice.
Cost-effectiveness: Gyms, classes, and equipment can be pricey. Sticking to no equipment exercises, you can work on your goals without cost burden.
Accessibility: Eliminating the need for a dedicated gym space, no equipment workouts can be performed at home, in the park, or on the road.
Convenience: For those with busy lifestyles, no equipment workouts let you get your movement in without working about gym or fitness class schedules.
Simplified: In some cases, bodyweight exercises are a great way to master fundamental movements without the complexity or difficulty of incorporating weight or resistance.
If not the gym, then where?
There are numerous places where you can do no-equipment workouts, making fitness accessible anytime, anywhere. One of the most convenient locations is within your own home — with a bit of creativity, you can transform your living room into a makeshift gym. Public parks offer an outdoor alternative, providing open spaces for activities such as jogging, yoga, or circuit training.
Upper body exercises
Push-ups
Start in a plank position with hands slightly wider than shoulder-width.
Lower your body by bending your elbows until your chest almost touches the ground.
Keep your body in a straight line and push back up to the starting position.
Dips
Use parallel bars or sturdy furniture.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push back up to the starting position.
Pull-ups
Hang from a bar with palms facing away.
Pull your body up until your chin is above the bar.
Lower your body back down with control.
Tip: For chin-ups, perform the movement with your palms facing toward you.
Inverted rows
Use a bar or a sturdy, waist-high surface.
Lie underneath and grasp the bar with an overhand grip.
Pull your chest up towards the bar while keeping your body straight.
Lower body exercises
Squats
Stand with feet shoulder-width apart.
Lower your hips back and down as if sitting in a chair.
Keep your chest up, and knees aligned with your toes.
Stand up, and repeat.
Lunges
Step forward with one foot and lower your hips until both knees are bent at a 90-degree angle.
Push back to the starting position and alternate legs, either walking forward or in place.
Glute bridges
Lie on your back with knees bent and feet flat on the ground.
Lift your hips towards the ceiling, squeezing your glutes at the top.
Lower your hips in a slow and controlled manner.
Step-ups
Use a platform, bench, ledge, or any other sturdy and elevated surface.
Step up with one foot, bringing the other knee towards your chest.
Step back down and alternate legs.
Pistol squats
Lift one leg in front and squat down on the other leg.
Keep the extended leg straight and parallel to the ground.
Tip: Pistol squats are demanding on your strength and mobility. Use a sturdy surface with your hand to stay balanced if needed. To compensate for lacking ankle mobility as you develop strength, use a book or another small object under your heel to elevate it.
Core, balance, and mobility
Bear pose
Start on your hands and knees.
Lift your knees slightly off the ground, creating a tabletop position.
Hold, engaging your core and maintaining a flat back.
Tip: For a bigger challenge, try walking forward and backward using alternating hands and feet.
Dead bug
Lie on your back with arms extended towards the ceiling and legs lifted.
Lower one arm and the opposite leg towards the ground.
Return to the starting position and repeat on the other side.
Tip: Make this exercise a little spicier by lowering both legs and arms at the same time.
Superman
Lie face down with arms extended in front.
Lift your arms, chest, and legs off the ground simultaneously.
Planks
Start in a plank position, supporting your body on your forearms.
Keep your body in a straight line from head to heels.
Mountain climbers
Start in a plank position.
Alternately drive your knees towards your chest in a running motion.
Conditioning and plyometrics
Burpees
Start in a standing position.
Drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to squat, and then jump up.
Tip: Feel free to modify the push-up portion if you’re not up for it.
Jump squats
Perform a squat to about parallel and explosively jump up, reaching towards the ceiling.
Land softly and immediately go into the next squat.
Tip: Add a pause at parallel before jumping to add variation and to build power.
Broad jumps
Start with feet shoulder-width apart.
Squat partway down, then explode up and forward, landing with soft knees.
Creating a No-Equipment Routine
Creating an effective bodyweight exercise routine requires planning to target various muscle groups, ensure balance, and accommodate your fitness level. Here's a step-by-step guide on how to create a bodyweight exercise routine:
Set Clear Goals
Define your fitness goals to create a personalized routine. Whether you want to beef up your quads or simply establish a consistent routine, clear goals guide the selection of exercises and help determine the intensity and frequency of your routine.
There are no rules for the right goal, and you can get as specific as you want. If you’re having trouble defining your goals, here’s some inspiration:
Strength gains
Cardiovascular fitness
Hypertrophy
Injury rehabilitation
Cross-training for sports
Overall health
Choosing exercises
Consider your current fitness, pre-existing injuries, or personal abilities to tailor your routine to your abilities. For a well-rounded routine, include a mix of exercises that target different muscle groups in each workout.
If you're new to strength training, start with basic movements and gradually adapt. Some exercises listed can be adapted to accommodate certain physical disabilities, but others may require additional equipment or assistance.
Warm up and cool down
Always begin with a dynamic warm-up to increase blood flow and prepare your muscles and joints for exercise. Include light cardio, joint mobilization, and dynamic stretches to reduce the risk of injury, improve overall mobility, and promote proper recovery.
Progression and variation
As you get stronger in different ways, take note of your progress and make the appropriate adjustments to your routine, such as increasing the difficulty of exercises or adding variations to keep the routine challenging. This can involve adding more repetitions, sets, or exploring advanced movements or progressions.
Weekly structure
If you prefer a structured routine, schedule your no-equipment workouts for certain days. If you’re just starting out, aim for 1 or 2 days per week, gradually taking on more workouts throughout the week as you adapt. Remember that the ideal number of workouts per week is a personal thing — if one workout per week fits your lifestyle and goals best, then stick to that.
Try to avoid taking on too many hard workouts over consecutive days, and allocate time for rest days to allow your body to recover. If you want to workout multiple days in a row, try mixing up the intensity so you’re not working out at 100% effort each day — low or moderate efforts also have a obligatory place in your routine.
Consistency is crucial for seeing results. Stick to your routine, but also be flexible. If you miss a day, there’s no need to overwork yourself to catch up. Keep in mind that the toughest no-equipment workout routine won’t do much if you’re not giving as much to your body as you’re taking away. In other words, whatever your routine or goals, make proper sleep, food, and hydration a priority.
Sample no-equipment workout routine — 3 days/week
Feel free to make your own routine based on the info and exercises we’ve provided. If you want to get started right away without too much planning, we’ve got you covered.
Check out the template below for a three workout per week routine, and add, remove, or swap exercises as you see fit. This routine provides a balanced approach to full-body workouts, incorporating strength, conditioning, power, endurance, and mobility over the course of the week.
Day 1:
Warm-up:
Light cardio, jog, walk, bike, etc. (5 minutes)
Dynamic movement (leg swings, arm circles, torso twists)
Strength circuit (repeat x 4):
Push-ups x 10 reps
Bodyweight squats x 15 reps
Inverted rows x 10 reps
2 minutes rest
Core circuit (repeat x 3):
Planks x 30 to 60 seconds
Glute bridges x 15 reps
Dead bugs x 5 reps/side
1 minute rest
Cool Down:
Static stretches for major muscle groups (hamstrings, quads, chest, back)
Day 2:
Warm-up:
Light cardio (5 minutes)
Dynamic stretches
Conditioning circuit (repeat x 4):
Burpees x 10 reps
Mountain climbers x 15 reps/side
Jump squats x 15 reps
1 minute rest
Strength:
Lunges: 4 x 20/side
Dips: 4 x 10 reps
Pull-ups: 4 x 8 reps
Core:
Bear crawl: 3 x 30 seconds
Superman: 3 x 15 reps
Cool Down:
Light jogging or walking
Static stretches focusing on legs and hips
Day 3:
Warm-up:
Jumping jacks and dynamic stretches (5 minutes)
Strength:
Push-ups 3 sets x 20 reps
Tempo squats (5 second count up and down): 4 sets x 10 reps
Plank to Push-Ups: 3 sets x 12 reps
Lunges: 3 sets x 15 reps per leg
Conditioning circuit (repeat x 4):
Squat jumps x 10 reps
Broad jumps x 8 reps
Mountain climbers x 20 reps
2 minutes rest
Core:
Bear crawls: 3 sets x 30 seconds
Deadbug: 3 x 8/side
Cool Down:
Stretching for major muscle groups
