Learn how to workout on the spot, without equipment.

Learning how to workout without equipment is a valuable skill you must learn early while you are developing your exercise habit. I tell ya, every day you can find a reason not to workout. You can blame a full gym, a closed gym, the weather, etc., but excuses really aren’t useful. If you have a body, then you can workout without equipment. If you think working out without equipment is lame, you are terribly mistaken. In fact, most fitness trends are moving towards working out without weights because your exercises are more functional, efficient and effective. Yoga, tai chi, pilates and other similar exercise programs essentially are body weight only workout programs that are effective. Not to mention, body weight only exercises are beneficial for beginners as well as superstar professional athletes. I encourage you to jump on the train and learn this valuable method of training. You can’t beat an exercise program that only requires you to prepare by… Wait! Actually, there is no preparation!

So, without further delay, let’s get into today’s workout without equipment!

Your No Equipment Workout Routine


Perform each exercise for 90 seconds. Try not to take a break between exercises. Finish all of the exercises, take a one-minute break, and then repeat. Even more good news! You will be done with this workout routine in 20 minutes!

1. Lunges

If you can just do one on each leg in the 90 second time period, you are starting off well! This is, no doubt, a challenging exercise, but definitely one of the best lower body exercise that you can perform. The Lunge exercise will improve your balance, help with your coordination; in addition to improving your strength. I do recommend watching the video for this exercise, as technique is important to prevent injury and to make sure you are working the muscles in your lower body correctly. Do 45 seconds on each leg. This exercise workout your glutes, quadriceps, hamstrings, core muscles.

2. Push Ups

Or Modified:

Of course, now we have to go from one of the most complete lower body exercises that you can perform to one of the most complete upper body exercises that you can perform. As you may be getting the hint of — I am a huge believer in the Push Up exercise. As I mentioned earlier, it virtually works every muscle in your upper body; in addition to, your core and other isolated muscles in your lower body. Now let’s see how much you improved from Day 1! This exercise works you pectorals, triceps, biceps, shoulders.

By the way, take breaks as you need to!

3. Pilates Crunch 

Word of advice — try to always include an ab exercise in your workout routine. This doesn’t always need to be the case, but strengthening your core muscles will always help to improve the strength of your upper and lower body muscles.

I particularly enjoy the Pilates Crunch. It’s a slow-paced exercise that allows you to focus on your core muscles. Plus, it gives you some time to catch your breath after doing the Push Ups Exercise. Go slow with this one and really feel the burn in your abs and back. If you have back pain, this is one of the best exercises you can to do help yourself out! If you want a 6-pack… Go to the store! 🙂 Just kidding. This exercise is good for that too! This exercise is good for your abdominal muscles, back muscles.

4. Calf Raise

Now that we got the three major exercises out of the way, let’s do a bit of isolation with this next workout. I am a big fan of working out the calf muscles. Not only do they make you look athletic, but they are also the first major muscle group that is involved in standing and walking. In addition, if you want to keep fluid out of your feet and ankles, the Calf Raise is a natural exercise that will help to improve the circulation in your lower body. Finally, they are especially easy to do without the need for weights. Gimme 90 seconds! This exercise works your calves.

5. Squats

Okay! We are almost there. Let’s finish up the last exercise of the circuit with the Squat exercise. Similar to Lunges, the Squat is an essential exercise that should be in your arsenal. It is easy to do with or without weights and it is tremendously effective in improving the tone of your legs and your overall lower body strength. If you choose to go fast, which you can if you want to, you will also work in a decent cardiovascular workout. Finish the circuit strong with the Squat, which works your quadriceps, glutes, hamstrings.

Repeat the Circuit for a total of 2 times!


Push Ups 

Pilates Crunch

Calf Raise


Not too bad for your third day and second resistance training workout! I think you are beginning to get in the swing of things 🙂 Keep this momentum going and be prepared to do some running tomorrow!

Frequently Asked Exercise Questions Part II