How many times have you skipped out on a workout because you didn't have your normal dumbbells or resistance band? Or felt as if you didn't have enough room to move around? The reality is, you can get in great exercises without equipment and without much space.

It's easy to buy into the idea that you require this or that item to get a truly great workout because this makes it easy to simply not follow through on your workout when equipment isn't accessible. And if you're a parent, you know how difficult it can be to plan a workout. But using these exercises without equipment means that you are ready to go whenever you have a free second. Having these exercises at hand will help you in your goals to lead a healthier lifestyle.

Having different gear for your workout can be really helpful and can greatly expand the number of exercises in which you're able to engage. That being said, it's also important to understand the value of your own body as its own strengthening tool. Bodyweight exercises are just as effective as exercises with equipment, and they require almost no room. If you're often on the go or don't always have the benefit of planning your workouts, you'll want to know what exercises without equipment you can integrate into your routine.

Comparison Table

Name

Photos

Modification

Squats

Squat

Squats are a great option to integrate into your workout routine or to use if getting your workout in without any equipment. Squats help you practice balance, but they also burn more fat than other balance exercises because of the development of muscles in the core.

Lunges

Perfect lunge

If you've ever bent down on one knee to tie your shoe, you're familiar with what a lunge is. This exercise works on your balance while strengthening your core, legs, hips, and glutes. Lunges are great for evening out muscle imbalances.

Planks

Planks

Planks are a phenomenal full-body workout that is easy to get the hang of. 

Push-ups

the man is doing push-up

Push-ups are another great full-body workout to include in your circuit of exercises without equipment.

Super man Punch

the man doing a super punch

This full-body exercise will also give you a cardio workout. 

Single leg- Tricep Dip

single leg tricep dip

This bodyweight exercise will engage your whole body while working to specifically strengthen your upper body and arms.

Glute Bridge

Glute Bridge

This is one of our favorite exercises without equipment because it works to strengthen muscles in your hips that can be hard to work out. 

Runner Crunch

Runner Crunch

This fun twist on a sit-up will work your whole body while keeping your mind engaged following the pattern. 

 

Exercises Without Equipment FAQ


1. What Do Exercises Without Equipment Do?

There are tons of exercises that you can do without equipment that target what you're looking for. Whether you want a burst of cardio, a leg workout, a core workout, or any other kind, there are bodyweight exercises that are perfect for you.    

 

2. How Do Exercises Without Equipment Work?

Doing these exercises is easy—by holding your body in different positions and working specific muscle groups, you'll be able to find a well-rounded workout routine that strengthens the whole body. 

 

How We Reviewed

When determining which exercises without equipment are right for you, you'll want to choose several options and create a circuit to work through. You'll want exercises that target specific muscle groups, and that seem challenging but not too difficult. 

 

What We Reviewed

  • Squats
  • Lunges
  • Planks
  • Push Ups
  • Superman Punch
  • Single-Leg Tricep Dip
  • Glute Bridge
  • Runner's Crunch​​​

 

Squats

Squats


Description

Squats are a great option to integrate into your workout routine or to use if getting your workout in without any equipment. Squats help you practice balance, but they also burn more fat than other balance exercises because of the development of muscles in the core. In addition to activating all the muscles of your core and back, squats promote healthy circulation. Squats also work to strengthen all the muscles of your legs and buttocks,
as well as stretching and strengthening the tendons and ligaments of the lower body.

How-To

When doing squats, you'll want to make sure your feet are both pointing forward and are about shoulder-width apart. Bend at the knees and hip to lower yourself in a squatting position before slowly raising your body back up. When doing this, you'll want to keep your upper body straight and mostly motionless, allowing all the motion to be contained in your lower body.

Take It Up A Notch

To make this exercise more challenging and rewarding, try holding the squat for several seconds before standing back up. Some people even lower themselves into a squat against a wall and hold it for thirty to sixty seconds to really build the muscles of their thighs, hips, and buttocks. 

 


Lunges

Lunges


Description

If you've ever bent down on one knee to tie your shoe, you're familiar with what a lunge is. This exercise works on your balance while strengthening your core, legs, hips, and glutes. Lunges are great for evening out muscle imbalances. We so often favor one leg or another when going about our daily activities, just like most of us favor using our right hand to pour the coffee or carry a grocery bag. Because of this, we end up being somewhat stronger in one hemisphere than another. One of the best exercises without equipment, lunges allow you to target your strength training to one side of your lower body.


How-To

Begin with your body relaxed and standing upright with your feet pointed forwards. Step forward with your right foot, and bend both your knees into ninety-degree angles. Don't allow your left knee to rest on the ground. Stand in this position for five seconds before bringing your left foot towards your right and standing upright.


Take It Up A Notch

You can make this exercise without equipment more challenging by holding the lunge for an extended period of time. Hold the pose for thirty seconds instead of five, and repeat several times. You can also make this exercise more vigorous by tensing your abdominal muscles while in the lunge. If you're holding the lunge for thirty seconds, try tensing your abdominal muscles as hard as you can for ten seconds, letting your abs rest for ten seconds, and then tensing your abs again for the last ten seconds of the lunge.


Planks

Planks


Description

Planks are a phenomenal full-body workout that is easy to get the hang of. Planks are really the perfect example of a bodyweight exercise, as you use the entire weight of your body to strengthen your muscles. From your calves to your abs and your biceps, planks give all your muscles a great workout.


How-To

From a standing position, bend forward to reach to the floor, and split your weight between all four of your limbs. From this triangular position, walk your feet back so your body is parallel to the floor, resting your forearm on the floor. Your body weight should be held between your forearms and toes.


Take It Up A Notch

Start by holding a plank for fifteen seconds. Then, hold it for forty-five seconds. While you're holding your plank, tense and hold all the muscles in your body. Try doing this for five seconds, giving yourself five seconds to rest in the plank, then tensing all your muscles again for the last five seconds of the plank. Next, try holding the tension in your muscles for 10 seconds each time.


Push Ups

Push Ups


Description

Push-ups are another great full-body workout to include in your circuit of exercises without equipment. They also work really well when integrated into planks. Push-ups don't just force you to hold steady the weight of your body but also to maintain control as you move it up and down.


How To Do It

start by holding yourself on the ground by your toes and your hands. Your toes should be together while your hands should be about shoulder-width apart. Start with your arms straight, and lower yourself by bending only your elbows. Once your elbows are in ninety-degree angles, push yourself back up into your original position.


Take It Up A Notch

Putting push-ups and planks together is a great way to up the ante. Start by doing five full push-ups. After you come up from the fifth push-up, lower yourself onto your forearms for the plank position, and hold this for ten seconds. Then, bring yourself up again and do five more push-ups.


 Superman Punch

Superman Punch


Description

This full-body exercise will also give you a cardio workout. The name comes from the fact that you jump momentarily to gain more power in your punch. While this punch is a move that can be used in kickboxing, it's also a great option for exercises without equipment.


How To Do It

Start by holding your arms up with your left fist blocking for your right. Balance on your left foot, holding your right foot up. There are three motions that you will execute consecutively. First, hop on your left foot. While you are in the air, kick your right foot out behind you. Then, use this kick to power your punch with your right hand. The hop and kick help give you a superpowered punch and a cardio workout.


Take It Up A Notch

You can make the superman punch more of a workout by punching with both your arms. Follow your right-hand punch with a left-hand punch as you return to the ground.



Single-Leg Tricep Dip

Single-Leg Tricep Dip


Description

This bodyweight exercise will engage your whole body while working to specifically strengthen your upper body and arms.


How To Do It

Hold yourself up as you would to do a crab walk, with your forward-facing hands and feet holding yourself up from your glutes touching the ground. Straighten your arms and hold one foot up so your weight is being held up by both arms and one leg.


Take It Up A Notch

When you're holding your arms straight, switch which leg you are using by kicking off the ground and switching your legs midair.


Glute Bridge

Glute Bridge


Description

This is one of our favorite exercises without equipment because it works to strengthen muscles in your hips that can be hard to work out. This exercise is also great for forming and strengthening your glutes.


How To Do It

Start by laying on your back, with your arms straight down and your hands palm down on the ground next to your legs. Your feet should also be planted firmly on the ground and your knees should be bent. Use the strength of your legs to push your hips up so your body creates a bridge in the air. Hold your body in this position, and then slowly lower it back onto the ground.


Take It Up A Notch

To make the glute bridge more challenging, try using only one leg. Hold one foot up as you did in the single-leg tricep dip to work the muscles in the opposite hemisphere.


Runner's Crunch

Runner's Crunch


Description

This fun twist on a sit-up will work your whole body while keeping your mind engaged following the pattern. The runner's crunch is named in such a way because the positioning of your arms and legs throughout the crunch looks like those of a runner.


How To Do It

Start by laying on your back with both your arms in a ninety-degree position, with your elbows on the ground and your fists facing skyward. As you come into a sitting position, bring one knee up while bringing your opposite fist forward, as you would when running. Then slowly bring your back against the ground again, and your leg down. Repeat with the opposite arm and leg to complete one rep.


Take It Up A Notch

You can make this exercise more challenging by adding a leg lift between reps. After you do several crunches raising both your right and left knee, when you're laying back on the ground, lift both feet straight up and hold them about four inches off the ground for several seconds before resuming your runners crunches. Adding in a different abdominal exercise will help you gain strength and agility.


The Verdict

It can be so easy to think that you simply don't have the time, room, or equipment to get a workout in. But if you've got a working body, you can find a way. We so often discount our bodies and forget that they themselves can function as their own workout equipment. Whether you want to work specific muscle groups or get your heart pumping, there are exercises without equipment that will help you engage your whole body. While exercise equipment can be useful, it also isn't something completely necessary. You could get in the best shape of your life without ever touching a piece of equipment.

When making a bodyweight workout for yourself, you'll want to make a list of a handful of exercises without equipment. Plan out how many reps you will do of each exercise, and how long you will hold the pose if that is applicable. Also, plan how many times you want to complete the circuit of exercises. Once you do this, you'll have created a workout that you can do anywhere, with nothing at hand but your own body. As you become more experienced with bodyweight exercises, you'll want to integrate new ones into your routine so you stay challenged.

For more exercises, reviews, and tips on leading a healthy lifestyle, check out our website today.