Zero Equipment Workouts

If you want to exercise at home but you don’t have much room or equipment, you might feel like it’s impossible to get a thorough workout.

However, as long as you have enough space to get in a push-up position, you have everything you need!

Besides push-ups, there are many other exercises that you can do with limited space and no equipment. Jumping jacks, squats, lunges and planks are a few basics that come to mind.

Fitness on the Road

When you travel, maintaining your fitness routine can get bumped down your list of priorities. If the hotel you’re staying at doesn’t have the best fitness facilities, it gets even easier to rationalize skipping a few workouts.

Here are 3 sample routines for various fitness levels that you can do at home or on the road with limited time and space using only the bodyweight exercises listed above (and a few variations):

The Routines

Beginner:
Jumping jacks – 20
Squats – 10
Push-ups – 10 or to failure
Stationary lunges – 10 each leg
Front plank – hold for 30 seconds
Side plank – hold for 10 seconds each side

Intermediate:

Jumping jacks – 50
Jump squats – 10
Plyo Push-ups – 10 or to failure
Stationary lunges – 20 each leg
Plank – hold for 60 seconds
Side Plank – hold for 30 seconds each side
Handstand w/ legs against wall – hold for 30 seconds

Advanced:

Jumping jacks – 100
Pistol squats – 10 each leg or to failure
One arm push-ups – 10 each arm or to failure
Jumping lunges – 10 each side
Handstand – hold for 60 seconds
Plank with one leg – hold for 60 seconds each leg
Side plank with one leg – hold for 20 seconds each side

Whichever level you do, try to get through the entire circuit with as few breaks as possible. When you finish the circuit you may rest up to two minutes, then repeat. See how many times you can get through the routine in 30 minutes.

Watch the video below for demonstrations and more:

Related links:
Failure training
Lunges
Pistol Squats

This entry was posted in Body Weight Exercises. Bookmark the permalink. Both comments and trackbacks are currently closed.
  • fmte

    Just found your site. Great stuff and inspirational! Thanks.

  • http://www.AlKavadlo.com/ Al Kavadlo

    Hello and thanks for stopping by! Did you try one of these workouts yet?

  • Pingback: How To Green Up Your Workout Routine » Focus Organic.com

  • Pingback: Al Kavadlo – We're Working Out! » Body Weight Training: All You Need is You!

  • Bernard

    Hey Al! u rock dudee!

    I just find you site and its amazing!

    i will start with some bodyweight traing rigth now!

    my attempt is the human flag.. and i will achieve it!

  • iawia003

    I was searching about humane flag ,and eventually I found your blg and it's really helpful and informative to me . aha, I still can't do humane flag, and i am working on my planche 1 month ago. moreover, i am a Chinese. We can't watch Youtube on China's internet. And i can't watch your vedio,too .

  • http://www.AlKavadlo.com/ Al Kavadlo

    Hey Bernard – glad you like my site! Keep practicing the flag – you'll get it eventually!

  • http://www.AlKavadlo.com/ Al Kavadlo

    Glad you like my blog! Keep practicing and don't forget to work on the fundamentals like push-ups and pull-ups.

  • Corie

    You are awesome man. As someone who is new to body-weight exercises (and well exercise in general) you have no idea how much I appreciate the work you are doing here. I don’t have to feel put out going to the gym?!?! This is a revelation to me as a not so fit gal. It also seems more holistic than those machines, I’m digging it.

    This site is so down to earth and fun, you make exercise seem like play again instead of a drudgery. Keep it up :-)

  • http://www.AlKavadlo.com/ Al Kavadlo

    Hey Corie – I’m glad you’re finding this site helpful. The physical and health benefits aside, I just have fun working out!

  • Pingback: Variety of Strength training at HOME | Mark's Daily Apple Health and Fitness Forum page

  • Pingback: Bodyweight only routines | Mark's Daily Apple Health and Fitness Forum page

  • BJACruz

    Hi Al!
    You’re just awesome dude.
    Can you post a full body workout to perform in about 30 minutes and with no equipment?

    Thanks a lot :)

  • http://www.AlKavadlo.com/ Al Kavadlo

    Thanks!

    I must say though, I am a bit confused by your comment as this very post contains not one, but three 30 minute full-body no equipment workouts.

  • BJACruz

    Sorry, my bad.

    Keep up the good work =)

  • Pingback: Al Kavadlo – We're Working Out! » Minimal Equipment Workouts

  • http://www.facebook.com/people/Eric-Walton/100001113585802 Eric Walton

    Hi Al

    Awesome site – everything a fat bloke striving to get fit needs. Definitely trying most of these exercises out. Do quite a lot already !

    Nearly 2 years since starting on the road to fitness, lost weight, toned up, found kettlebells and now a trainer. This site is stage 3.

    Thanks :-)

    Eric

    ( Captain Kettlebell )

    youtube.com/FATtoFITvideos

  • http://www.AlKavadlo.com/ Al Kavadlo

    Thanks, Captain! Keep training hard!

  • Daledykes

    Hi Al -

    I’m currently training a young lady who wants to lose weight but who, at the same time, wants to achieve a pullup.

    Question: what would you think about prioritizing the pullup variation, doing a few sets first, with plenty of rest … and then proceeding to the beginner circuit that you suggest ?

    Thanks!
    Dale

  • http://www.AlKavadlo.com/ Al Kavadlo

    Hey Dale – losing weight and doing a pull-up are not conflicting goals.  In fact, as her weight goes down, doing a pull-up becomes much more realistic.  As for how to design her program, I think what you wrote above is fine.  Remember, however, that the point of personal training is to make it personal.  Don’t give your clients generic workouts.

  • Daledykes

    Thanks, Al. Sage advice as usual.

  • Pingback: Feathers and Bones - Orannhawk's Journal | Mark's Daily Apple Health and Fitness Forum page

  • someonesomewhere

    Hi Al,

    What do you think about this beginner workout –

    Jumping jacks — 20

    Squats — 10

    Push-ups — 10 or to failure

    Stationary lunges — 10 each leg
    Dips — 10

    Front plank — hold for 30 seconds

    Side plank — hold for 10 seconds each side
    Dragon flag — 10

    I’m using your beginner workout with some dips and dragon flags

    Props.

  • http://www.AlKavadlo.com/ Al Kavadlo

    Looks good.  But if you’re doing dragon flags with good form, you’re no beginner!

  • Pingback: Minimal Equipment Workouts

  • Baby Cakes Veronica

    This Was Excatly What I Was Looking For Thank You Soo Much Im On A Great Start Off ;)

  • http://www.AlKavadlo.com/ Al Kavadlo

    Glad I could help!  :)