7 Workouts You Can Do With No Equipment
One thing I think we can all agree on is this: you never know what can happen. Most of us have some kind of routine. Maybe we always work out in the morning or after work. Maybe we always work out in the same location or with the same equipment. Chances are, at some point, something will disrupt that routine. We may have little control over the magnitude of this disruption, but it doesn’t have to bring our fitness to a screeching halt. Training with little or no equipment can be shockingly effective. And, I think we all can use a dose of simplicity from time to time.
We’ve curated 7 incredible workouts that you can do at home with no equipment other than maybe something you can jump on or over. These are great options if you are traveling, if you can’t get out of the house, or if you just want a simple and highly effective workout without a lot of hassle.
As with all of our fitness programming, we encourage you to modify the workout to fit your needs. Watch the demo video to see some great modifications and substitutions. See below for suggestions on how to ramp up the intensity for some of these too. Don’t be fooled though, they are all pretty intense as they are written if you approach them correctly!
WORKOUT 1
5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters
No Weight Needed!
(But if you have a weight vest and can hit the goal time, use it!)
Score: Total Time
Goal: Under 25 Min
Simple Ain't Easy! Try To Keep A Consistent Pace And Keep Moving On The Runs. Goal Is To Keep Rounds Under 5 Minutes So If The Run Is Taking Longer Than 90 Seconds, Feel Free To Shorten It.
If You Are Unable To Run Due To Space Or Weather Purposes -60 Seconds Of Doubles/Singles/Low Step Ups/Mtn Climbers/Taps To A Low Target.
On The Lunges, Keep Your Belly Tight And Chest Up At All Times. Make Sure You Step Far Enough Forward Or Backward That Your Front Knee Stays Basically Above The Ankle.
For The Push Up We Want To See A Rigid Body Position The Whole Time. Go To Knees Or An Elevated Push Up If You Need To.
WORKOUT 2
17 Min AMRAP
(As Many Rounds And Reps As Possible In 17 Min)
17 Burpees
17 Box Jump Overs
If you don’t have a box, find something 20-24” high to jump over!
Score: Total Number Of Completed Rounds + Any Additional Reps
Goal: 4-5 Rounds+
If jumping is not happening for any reason, you can do a step back version of the burpee and find something to step up onto or switch it to 18 lunges (9 per leg).
This is a lot of explosive movement so focus on control and a soft landing.
WORKOUT 3
4 Rounds
Run 400
25 Unweighted Lungesters
Score: Total Time
Goal: Under 20 Min
If Your First Round Takes Longer Than 4 Min - Lower Reps/Shorten Run Distance.
All Of You Weight Vest Lovers Can Go For It On This One If You Want.
Just Make Sure To Open With A Pace That You Can Maintain So You Don't End Up Sputtering Out In That Last 400m.
For The Run, You're Working With 2-2:30. If Unable To Run Due To Space Or Weather Purposes - 2 Min Doubles/Singles/Low Step Ups/Mtn Climbers/Taps To A Low Target.
An unweighted lungester = reverse lunge right + reverse lunge left + squat!
WORKOUT 4
14 Min AMRAP
(As Many Rounds And Reps As Possible In 14 Min)
10 Air Squats
10 Sit Ups
20 Mountain Climbers
10 Plate Hops Or Chalk Line Jump Overs
Score: Total Number Of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
INTENSITY BOOST:
Each round, do
15 Air Squats
15 Sit Ups
30 Mountain Climbers
10 Jump Overs (higher height)
For The Squats, Get The Butt Lower Than The Knees At The Bottom. Drive Through The Heels And Squeeze The Cheeks To Stand Up.
If You Tend To Drop Really Fast In Your Squat, If Your Knees Cave In, Or If You REALLY Roll Forward Onto The Toes In The Bottom Of The Squat You Might Want To Try Using TheBack Of A Chair Or A Doorframe For A Counter Balance.
Plate Hops Are A SHORT - Like 3-4" Max Jump. You Can Use A Bumper Plate Or An Old Phone Book! You May Also Choose To Jump Over A Chalk Line. Do That FACING The Line Then Step Back Over For The Next Rep.
WORKOUT 5
For Time:
35 Burpees
50 Alternating V-Ups
35 Burpees
Hold something to your chest for the sit ups, or go unweighted!
Score: Total Time
Goal: 12 Min Or Less
If you want to get crazy on this one, do 50 burpees each time but only if you think you can finish in 12 minutes or less.
If you have something challenging to hold onto during the sit ups go for it. Otherwise just go unweighted and remember to keep your butt glued to the ground!
The alternating V-Ups will start lying on your back with legs straight and arms overhead. You will hinge at the hip and bring the right hand to left foot. For the next rep the left hand to the right foot. The goal is to keep the legs and arms straight! You can modify tocrunches or regular sit ups.
WORKOUT 6
AMRAP 12 Min
(As Many Rounds And Reps As Possible In 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap
2 Jump OVER
3 Push Up + Tap + Tap
3 Jump OVER...
Keep Adding 1 Rep Per Movement And Get As Far As Possible In 12 Min! (You Can Jump Over ANYTHING! A Laundry Basket, A Bench, A PVC Pipe On A Chair - Whatever!)
Think About The Pace You Will Be Moving At In The Round Of 8. Try To Start This One At That Pace. This Will Help Make Sure You Don't Come Too Hot Out Of The Gate!
For The Push Up + Taps We Want To See A Rigid Body Position. If You Need ToLower To Your KneesFor The Push Ups Go For It. Go Back To Your Toes For The Taps.
For The Jump Overs, Use A Bench, Box, Hamper, Balance A Pvc Off The Edge Of A Box Or Use Whatever You Can Find And Jump Over It! For The Men, Use 22-24in Height. 18-20in For The Women. Remember To Practice A Soft Landing And Keep Your Knees From Caving In On Both The Jump And The Landing.
WORKOUT 7
For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
Score Time Includes The 3 Min (Total 1 Min Per Round) Of Rest Between The Rounds!
Goal: 20 Minutes or Less!
Remember to breathe on the burpees and lower with control on the air squats. You’ll want to complete the burpees and squats in 4 minutes or less each round so choose a good movement variation to allow for this. You might do a no-push-up version of the burpee or squat to a target.
