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How to Work Out Without Weights and Equipment

Do you wish to lose weight but don’t have access to fancy gym equipment? Here is the good news. Even though weightlifting and training your body with gym equipment carry a lot of benefits, they are not necessary for maintaining good body shape. A regimen of challenging bodyweight workouts will do the trick.

Bodyweight exercises are as effective as doing strength training with weights. The human body is an excellent piece of exercise gear on its own. You can use your body weight and force of gravity to get results as good as you expect from gym equipment.

In this article, we’ll discuss a few workouts that you can perform at home without needing any equipment. Before we jump to the workout section, let’s learn about warm-up exercises. 

Cardio Warm-Up

Challenging exercises can cause muscle injuries and fatigue. This can be prevented by warming up before starting your workout. Perform each of the following movements for 2 minutes to help loosen your muscles and energize your body.

Low Impact Jumping Jack     

Step your right leg out while raising your right hand above your head and bending your right arm at a 45-degree angle. Continue the left side, then start over at the beginning. While maintaining good posture, move as quickly as you can.

Run in place

While standing with your arms at your sides, do the following actions in the correct order:

Raise one knee to the hip joint, then quickly switch to the opposite foot while at the same time raising the contralateral arm. Continue these movements for 2 minutes.

Bodyweight Workouts

Bodyweight exercises put less strain on your joints, making it less likely that you’ll get an injury that might interfere with your long-term training. There are numerous exercises that don’t require equipment and can be done without weights, so you can still lose weight if you don’t have a nearby gym. Bodyweight workouts are definitely something that top trainers recommend for both themselves and their customers. These go-to exercises tone your body. 

Let’s learn how to perform these workouts at home:


Push-ups are beneficial for strengthening the upper body. You can do this exercise anywhere without any equipment. You can achieve desired results only in a few weeks if you do this workout regularly. 


  • Start in a high plank posture with your wrists stacked beneath your shoulders and your hands flat on the floor.
  • Inhale as you bend your arms to drop your chest to the floor.
  • Breathe out as you raise yourself back and repeat.     

Bulgarian Split Squat

Bulgarian split squat is a lower body exercise to tone quads, inner thighs, and calves. You may take a few days to learn upper body coordination and foot placement. 


  • Turn your back to your chair. Put the top of your right foot on the bench with the shoelaces down while keeping your left foot on the ground a few feet next to the bench.
  • Put your hands behind your head and tense your abdominals.
  • Lower yourself into a split squat by bending your knees. Ideally, your right knee should be hovering over the floor, and your left knee should make a 90-degree angle with your thigh.

Flutter Kicks

Flutter kicks target your core muscles, particularly the lower rectus abdominal muscles. It improves posture and tones your abdominal muscles. Flutter kicks are a great workout to shed the extra flab quickly. It not only strengthens your upper body but also your legs. 


  • Your body should make a 90-degree angle while you lay on your back on a mat with your legs up in the air.
  • Slowly drop your left leg toward the floor while maintaining contact with the ground.
  • Repeat the same with your right leg.

Broad Jump

Broad jumping is a plyometric and aerobic exercise that predominantly works the quadriceps and, to a lesser extent, the calves, hip flexors, and hamstrings. Athletes use this exercise to increase muscle fiber’s reaction, which ultimately speeds up their performance. Broad jumps can hurt your ankles, hips, and back if the wrong technique is used. Follow these steps to prevent these injuries.


  • Start by keeping your arms at your side.
  • squat down, and leap forward while simultaneously flinging your arms forward.
  • Land softly and shift a little of your weight forward.

Squat Pulses

Squat pulses enhance lower body muscular tension, which is a wonderful method to exhaust and burn out muscles.


  • Place your hands out in front of you in a squat position.
  • Push through your heels as you raise up a little, then lower yourself back down.
  • Repeat for 20 seconds.

Side To Side Hops

This exercise gives strength to the heart, helps weight loss, and improves ankle function.


  • Put your feet apart, stand straight, and place your hands by your sides.
  • Jump quickly and repeatedly with both feet to the right, then to the left.
  • Continue until the set is finished.

Burpee With Push-Up

Whether you like them or not, burpees must be mentioned when discussing extremely efficient no-equipment exercises. This all-in-one exercise works on your arms, quads, and hamstring.


  • Put your arms by your sides and stand with your feet shoulder-width apart.
  • Reach forward with your hands shoulder-width apart and squat to the ground.
  • With your hands behind your shoulders, kick your legs straight out behind you into a high plank.
  • One push-up is accomplished by bending your elbows to lower your chest to the floor and straightening them again.
  • Jump in the direction of your hands to squat your lower body. Jump straight up and raise your arms in the air.

Mountain Climbers

Mountain climbers are a great way to tone up your whole body and get the benefits of mountain climbing on your mat.


  • Put yourself in a plank posture.  Your hands should be shoulder-width apart, and your head should be straight.
  • As far as you can, pull your right knee into your chest.
  • Repeat with the other leg, bringing one knee in and drawing the other out.
  • With each leg movement, alternate taking breaths, and exhaling.

Yoga Strength Training

There is a misconception that yoga only nourishes the soul and calms the body. There are several studies to prove that yoga increases muscle strength by using gravity and body weight. Yoga is a full-body workout, as opposed to weight training regimens that focus on isolating motions. It increases your overall strength for daily tasks. The joints are moved through their complete range of motion during yoga practice, which aids in increasing muscle strength and mass.

Going to the gym is a great way to tone your body, but by following these steps, you can easily maintain a well-toned body without incurring gym membership expenses. You can repeat these exercises 2 to 3 times a week. Focus on your diet and get your desired results in a few months.

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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