How no Equipment Workout can help you stay fit

Heavy workouts and equipment seem to be the answer to everything these days, right?

Weightlifting and working in the gym are beneficial for many reasons, but especially for women, you don’t need to build strength and shape your body. For many people, bodyweight training is sufficient.

What is no equipment workout?

A no-equipment workout is one which involves exercising with no minimum use of equipment.

It is designed to increase strength, fitness and flexibility by pulling, pushing, bending, jumping and swinging using your own body weight to resist pull-ups and push-up squats .

Can you build muscle mass with Body Weight Exercises

Yes, you can increase muscle mass with bodyweight exercises at home using a method known as progressive overload. You need to accommodate muscle stress exercises by reducing the amount of time you take, adopting new and more challenging variations, pushing yourself to fail, slowing down and spending more time in tension. If it’s relevant, doing mechanical drop sets is also part of the progressive overload strategy.

Even if you don’t have access to the gym, you can be totally creative to keep your fitness on track and reach your goals.

No Equipment Workout Plan

If you want to stay fit, but are too lazy to go to gym and try some equipment then you must give a try to these no equipment workout. These include bodyweight exercises such as planks, push-ups, squats, lunges, pull-ups, and triceps dips. These compound exercises work multiple muscle groups, making them a great full-body workout for those who don’t have time or access to gym equipment.

Here are some examples of No Equipment workout plans.

1.Beginner Home Workout

This home workout is designed to get you started in no time. It covers a wide base without pushing your body to its limits. One of the exercises asks you to trade in a local form of weight, such as a book, which is not considered equipment. He completes the following circuit five times.

a)Air Squats x 20 reps

b)Walking lunges x 10 reps each leg

c)Push-ups x 10 reps

d)Dumbbell rows x 10 reps (use a stack of books or other weight)

e)Plank x 30 seconds

f)Jumping Jacks x 30 rep

2.Advanced Home Workout

These no equipment workouts are very similar to home workouts for beginners, but also more intense. Also, the entire circuit he has to complete five times includes the following exercises.

a)Air Squats x 20 reps

b)Walking lunges x 20 reps each leg

c)Box Jumps x 20 reps

d)Push-ups x 20 reps

e)Pistol Squats x 10 reps each side

f)Triceps Dips on Chair x 10 reps

g)Plank x 1 min

3.High Intensity Interval Training

HIIT stands for “high-intensity interval training,” and is training in which you increase the intensity and reduce the rest until you are exhausted. This special version takes him only 20 minutes and is less taxing on the joints than most other versions. He runs the following circuit six times.

Side Kick-Through x 30 seconds

Rest x 10 seconds

Air squat x 30 seconds

Rest x 10 seconds

Jumping Lunges x 30 Seconds

Rest x 10 seconds

Frogger x 30 seconds

Rest x 10 seconds

Bicycle crunch x 30 seconds

Rest x 10 seconds

Benefits of no equipment workout

no equipment workout

Doing a no-equipment workout has various benefits. Some of them are:

1.Convenient and Affordable

You can exercise anywhere, at home, while travelling, or at work. No equipment or gym membership required.

2.Good for everyone

One of the reasons people don’t go to the gym is because they don’t feel confident about their looks. Maybe you’re new to weightlifting or don’t know how to plan your training. Anyone can work out without equipment, regardless of fitness level. Perfect for beginners. Also, those with more experience can easily adjust the routine to make it more challenging.

3.Burn Fat

With proper technique, bodyweight exercises can help you burn fat while building muscle.

Best No Workout Exercise

Here’s a full-body workout that you can do anywhere, without equipment.

1.Push Ups

Push-ups are a great exercise to work the muscles of your entire body, including your arms, chest, abs, and legs.


Planks use multiple muscle groups, including the largest in the body. Work your back, shoulders, abs, glutes and more.

3.BodyWeight Squats

Squats are great for strengthening and toning the muscles in your lower body. As part of a vigorous exercise routine, they can help to burn a lot of calories, too. 


Burpees work your whole body and are also aerobic exercise. It’s a more intense workout and also helps burn calories.


As always, it’s important to set goals and make plans to reach them. I hope that, starting small, over time you will see and be encouraged by the positive results of your efforts.

Remember, you can do partial workout routines if you don’t have a lot of time. Take it slow, listen to your body, and do what’s best for you every day. Consult your doctor if you are taking medication or have any health concerns that may interfere with your exercise routine.


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