4 Amazing No-Equipment Workouts

Take a Total Body, No-Hassle Approach

Sometimes you need a break from the same old routine. And personally, I’m all for a good no-equipment workout.

You probably figured equipment is obviously important for getting serious results at the gym, but it definitely doesn’t have to be only way to get fit as heck. Body-weight exercises are another great way to challenge your fitness level, condition your muscles, and burn a ton of calories and fat.

Let’s take a look at something a little different today and I think different is what will keep your motivation peaked.

Plus these workouts can be done anywhere, whether you’re at home, on vacation, or at the gym. You may feel like something’s missing without any equipment, but give it a chance and you may be surprised by the results, what do you have to lose anyway?!

Ready to spice up your workout with something a little different and hopefully more rewarding? Let’s go…

4 Killer Equipment-Free Workout Routines

So to really help you get the most out of these workouts, I’ve designed each workout to be focused on a different body part or group of muscles.

You only need 15 minutes for each workout, with the idea that you can combine them however which way you choose and have time for.  I’d recommend picking two different ones each time and add in some cardio afterwards to keep your metabolism burning those extra calories.

No-Equipment Workout #1 – Lower Body

Do the following exercises without rest, for a complete lower body routine.

• 2 sets of traditional squats
• 2 sets of traditional lunges
• 2 sets of hip extensions, each side (view exercise)
• 1 set of bench step-ups without weights (view exercise)
• 1 set of lower ab bicycle crunch (view exercise)
• 1 set of one-legged hip-lift (view exercise)

No-Equipment Workout #2 – Chest & Triceps

For this one, you’re going to cycle through a series of push-ups that target your chest and triceps from different angles.

• 2 sets of traditional push-ups
• 2 set of push-ups with hands on bench (view exercise)
• 2 set of push-ups with hands on bench, narrow grip (view exercise)
• 2 set of push-ups with feet on bench (view exercise)
• 1 set of push-ups with hands on bench (view exercise)
• 1 set of push-ups with hands on bench, narrow grip (view exercise)
• 1 set of push-ups with feet on bench (view exercise)
• 1 set of traditional push-ups

No-Equipment Workout #3 – Abs & Core

If you really want to target your abdominal and core muscles, give this quick series of exercises a try. Rest between planks for about 20 seconds.

• 3 sets of ab crunches (view exercise)
• 3 sets of bicycle crunches (view exercise)
• 1 minute of plank (view exercise)
• 1 minute of side plank, left side (view exercise)
• 1 minute of side plank, right side (view exercise)
• 1 minute of side plank on bench, each side (view exercise)

No-Equipment Workout #4 – Total Body High Intensity

This last one hits a lot of muscle groups, and really engages your entire body. Rest for 15 seconds between these exercises.

• 2 sets of knee tucks on bench, each side (view exercise)
• 2 sets of hip-lifts, each side (view exercise)
• 1 minute of woodchopper without weight (view exercise)
• 1 minute of superman (view exercise)
• 1 set of knee tucks on bench, each side (view exercise)
• 30 seconds of side plank with one leg in air, each side (view exercise)
• 1 minute of superman (view exercise)

If you decide to combine these no-equipment workouts, just make sure you take about a 2-minute rest in between each one.

And don’t forget to fuel up before you get started! A protein smoothie one hour before your workout is the most ideal nutritional fuel and I’d recommend either Optimum 100% Natural Whey or Vega Sport Performance Protein. Both will really kick-start the muscle-fueling process during and after these routines.

How are you going to implement the above, leave a comment and it’ll keep you on track to following through…