10 No-Equipment Workouts
Sometimes, life may get so busy that you can’t head straight for the gym or you made your way to the gym only to find out it’s temporarily closed. This should put a strain on your fitness plan.
The truth is, you can still get a great workout without equipment. Doing the right no-equipment workouts correctly will help you enhance your body’s metabolism, boost your fat loss, and build lean muscle.
Here are 10 no-equipment workouts you can try at home. These great workouts require nothing other than your body and some space.
While all of these workouts can be performed without equiptment, they can also be performed with kettlebell sandbags and MT EVERFIT Fitness Sandbags.
- Reverse Lunge
The reverse lunge is a great no-equipment workout to strengthen your hips and thighs. This workout is pretty simple and targets each leg individually to build your stability and balance.
How to: Stand upright with your feet hip-width apart and your hands at akimbo. Take a long step backwards with your right leg and slowly bend the knee downward – so your knees make two 90° with the ground. Pull yourself back up returning your right leg to its original position. This is a rep. Make six reps per leg. Watch an instructional video here.
- Lateral Split Squats
While the regular squats will help you build strength in your legs, the lateral split squats can build more strength in each leg and also target different muscles.
How to: Keep your feet straight with a very wide stance. Sit back into one hip and push that knee out, keeping the other leg straight. Repeat on the other side. Make six reps per side. Watch an instructional video here.
This is a popular and one of the best bodyweight exercises for your upper body. it helps to build strong shoulders, chest, arms, and abs.
How to: Get into the pushup position with your hands shoulder-width apart. Straighten up your body, don’t sag your hips, and keep your lower back flat. Bend your elbows to descend your upper body to the ground as possible.
Also, keep your elbows close to your body as you descend. Straighten your elbow to return to the original position. This is a rep. Make 10 reps. Watch an instructional video here.
- Hip Bridges
Hip Bridges helps you develop strong legs and an attractive backside. This no-equipment workout is a simple way to release lower-back tension and strengthen your glutes.
How to: Lie backwards on the ground with your knees bent upwards and feet flat on the floor – keep your arms by your sides. Gently squeeze your glutes and push your hips upward as much as possible. Lower your hips and repeat the process. Make 10 reps. Avoid using your lower back to pull yourself up.
Watch an instructional video here.
- Mountain Climber
This cardio workout will surely fire up your body’s metabolism, spike your heart rate, and help you lose extra calories. This mountain climber workout looks simple, but you’ll feel it within a few seconds.
How to: Assume a pushup position. Keep your hands firmly on the ground and your core tight. Pretend you’re climbing a mountain, driving your knees to your chest as fast as you can. Make sure you don’t raise your hips but keep them at the same height as when you started. Do this for 30secs to 1min.
Watch an instructional video here.
Other no-equipment workouts you can try at home include:
- Bulgarian Split Squat
- Air Swimming
- Superman Punch
- Single-Leg Tricep Dip, and
- Glute Bridge
Get started with any of the 10 no-equipment workouts listed above and don’t forget to always try them when you need quick, do-anywhere workouts that require no equipment or gym.