Today I’m sharing a no equipment workout that’s perfect for exercising at home.
Gyms are still closed here in Alberta, so I thought I’d share a workout that you can do at home with no equipment. Workout equipment has been tough to find here, even second hand like on Facebook marketplace. I makes sense though – since gyms are either closed or people don’t want to risk going to a gym, they’ve turned to at home workouts. You don’t need anything for this particular workout other than a bit of space to be able to move.
This is a full body workout, taking you through exercises for your upper and lower body, core, and even a bit of cardio to get your heart rate up. If you’re looking for a workout that targets a specific body part, or a cardio workout, check out my workouts page. I have it organized so that it’s easy to find exactly what you want. If you try out this workout then be sure to tag me on Instagram.
Perform each of the following exercises for 30 seconds, followed by a 30 second rest. Start at the top of the list with the bodyweight squats and continue down to the plank. Rest as needed and then start again from the top. Complete 3 or 4 times through for a full workout. I find that it’s easier to use the timer on my phone to let me know when it’s time to start or stop rather than just keeping an eye on the clock. It’s so easy to go for too long to stop early if I’m not paying attention.
- Bodyweight squats
- Push ups
- High knees
- Alternating lunges
Below I’ve provided descriptions of each exercise just in case you need a refresher.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.
Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.
What’s your favorite exercise to do that doesn’t require any equipment?
Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.