penny barnshaw garage fitness girl

How to Exercise at Home Without Equipment


Staying on top of your fitness at home without equipment doesn’t have to be difficult, and it can be just as effective as going to the gym!

The simple truth is, there are plenty of workouts you can do that don’t require a medicine ball, a bench press, a kettlebell, or even a solitary dumbbell! No matter what your fitness goal, whether it’s to lose fat, to improve your overall health, or to gain lean muscle, you can do it at home without having to spend money on any equipment at all.

You already have exactly what you need: Your own bodyweight! It sounds too good to be true, I know. But give some no-equipment workouts a try and stay consistent with it, and you’ll soon start seeing results.

The Benefits of No Equipment Bodyweight Training

Research published in the journal Physiology and Behavior found that body-weight exercise helps build muscle, but it does more than that. When researchers looked at the effects of 10 weeks of body-weight exercises on a small group of women, the biggest gains were in aerobic capacity, with a 33% improvement. Muscle endurance, particularly in the core, increased by 11%, while lower-body power posted a 6% gain. Even flex­ibility was better after the training.

Not only is it effective, it also saves you money! Many people complain that as soon as they purchase the latest fitness equipment, there’s something new on the scene. Remember when people tossed their dumbbells and replaced them with kettlebells and medicine balls? They’re all great, but you don’t actually need equipment to get results.

My Four Favourite No Equipment Bodyweight Workouts

I’ve managed to narrow it down to 4 favourites, but I’ve got plenty of no equipment workouts over at my Youtube page (if you’re keen to have a browse). Many of these are HIIT workouts, which mean you’re burning fat and building muscle at the same time.

30 Minute High Intensity Low Impact HIIT

This no equipment workout is great, because it’s HIIT and it’s low impact. That means you’ll get the benefits of building lean muscle, losing fat, and cardio all at once (gotta love it!). Oh, and this one is low impact, too, so it’s easy on your knees.

35 Min Advanced Cardio Pyramid No Equipment HIIT

This HIIT cardio workout is a killer! We will be powering through 7 different body-weighted, high-intensity exercises and we will get through the moves in a pyramid format. This pyramid workout is great for when you feel like a challenge: we add moves as we climb up the pyramid, so it gets harder until we get to the halfway point, then we move back down the pyramid in reverse order, dropping off exercises.

30 Minute STRONG No Equipment HIIT

You absolutely can build strength and burn calories without equipment. This workout is only 30 minutes, and once again there’s no jumping around! There is one circuit that makes up this workout. Complete the circuit of movements 50 seconds work and 10 seconds rest, and feel the burn the following day 🙂

60 Minute Full Body Workout No Equipment

Here’s one for the super dedicated! We’ll be doing 60 minutes of incline push-ups, dips, lunges, wall sits and much more. Who needs dumbbells? You don’t need any equipment at all to complete this workout but if you do have access to a chair, sofa, bench or box, keep it close by. If not, don’t worry, I’ll show you alternatives for all the moves.

Hopefully I’ve fully convinced you that equipment is 100% optional when it comes to working out! Enjoy your workouts and let me know which ones you tried!

Don’t forget to subscribe to my Youtube channel so that you never miss a new workout.

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