Working Out Without Equipment

Bad weather, traffic, house chores, errands. There are many reasons why sometimes going to the gym is out of the question, but you really need to get your blood pumping and burn those calories. You may not have your favorite cross trainer or treadmill at home—or any equipment, for that matter—but that doesn’t mean you can’t get fit and build muscle right wherever you are.

By working out at home, you can save money on those pesky gym membership fees and the hassle of going there in traffic and then hustling for equipment, especially at peak times. Another worthwhile tip for saving money besides just the gym is using coupon codes at your favorite stores to get even more off the original retail price. There are many online voucher code sites that can provide you better deals than those offered on the actual site.

Here are some easy and effective ways to work out without equipment. Try them today!


Squatting. You can do this at home or during breaks at work, and it’s one of the best exercises in the world. Keep your feet shoulder-width apart. Put your hands behind your head or straight out in front of you. Bend your knees as low as you can, push your hips and buttocks back but remember to keep your back straight and flat. Hold this position for a few seconds before returning to the starting position, and repeat.

Dancing. A fun and enjoyable way to work out without any equipment is by dancing, or doing aerobics, Zumba or Tae Bo. There are many kinds of movement-based fitness workouts you can do, from hip-hop ab workouts to martial arts-inspired Tae Bo sessions. You’ll just need to make sure there is nothing fragile in your home workout space, and then, you’re good to go!

Brisk walking or running. Running is a tried-and-tested way to build muscle and strengthen the core even without any special gear—a good pair of running shoes to protect your feet will do. For beginners, run, jog or brisk walk at a slow or easy pace for 15-30 minutes. As you gain strength and endurance, add in 5-10 minutes and try to pick up the pace every week. During your workout, pull your navel in to build your core muscles. If you’re not able to run or walk outside, you can simply jog in your place at home (or wherever else you may be) while listening to music.

Push-ups. Another classic exercise, push-ups can also be modified (with knees bent and touching the floor, using a chair, or even facing a wall) for those who don’t have the strength yet for doing it the traditional way.

Walking lunges. You don’t need a leg press to build thigh muscles—just do lunges. Stand with your feet hip-width apart, then take a big step forward, bending the knee at a 90-degree angle. Note that the knee should be over the ankle. Do the same with the other leg. For more fun, combine your leg work with some cardio exercises, such as walking up and down a flight of stairs.

Triceps dips. Get rid of those stringy arms using your own body weight instead of dumbbells or a dip machine. Just get a sturdy chair, sit on the edge, and put your hands over the edge. Remember to keep your knuckles and feet pointing forward. While keeping your legs out at a 90-degree position, shoulders down and elbows tucked close to the sides of your body, carefully bend your elbows into a 90-degree angle to lower your buttocks close to the floor. Hold for a second or two before returning to a seated position.

Try these exercises at home to stay hungry and fit!

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