3 Equipment Free Workouts

Get in shape using just your body weight.

We don’t all have the money needed for expensive gym memberships and fancy at-home exercise equipment. Don’t let that stand in your way of earning a strong and toned body, though. You can work every muscle group in your body without any equipment at all, and you can do it right in your living room. Use these equipment free strength workouts three times each week, and you’ll be well on your way to the fittest you.

Equipment Needed: Interval timer

What to Do: Perform each exercise without rest to complete one circuit. Once the circuit is complete, rest for 2-3 minutes and repeat. Complete a total of 3 circuits.

Day 1

1. Push-ups x 10 reps
2. Chair squat x 12 reps
3. Jack-knife x 10 reps
4. Vertical Leg lifts x 20
5. Supermans x 12 reps

Day 2

1. Push-up crawl x 10 reps
2. Walking lunges x 20 reps
3. Side Planks x 30 seconds each side
4. Fire hydrants x 10 reps each leg

Day 3

1. Tricep Dips x 12 reps
2. Single-leg squat with leg raise x 10 per leg
3. Mason Twists x as many as you can perform in 60 seconds
4. Toe Taps x as many as you can perform in 60 seconds
5. Bird Dog x 10 per side

Try pairing these strength exercises with cardiovascular activities and flexibility exercises for a complete fitness routine. To add a cardiovascular element to your equipment free workout, try our Plyometric Workout Challenge, Hustle-Up Body Weight Workout, or this Body Weight Workout.

Remember, it is always a good idea to get a doctor’s approval before beginning any new fitness routine.

This post may include affiliate links.

Kym Votruba

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  1. It is unfortunate that this workout, unlike so many others on this site, doesn't have videos or other guidance for each of the exercises used in the workout.

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