5 No Equipment Workouts

We are all guilty of making up excuses to not workout. 

“The gym is too far”
“I can’t afford a gym membership” 
“I didn’t brush my teeth”
 “They never play good music” 
“I don't have anything to do workouts at home” 

I know it can be expensive to go to a gym or build a gym at home. However that should not be an excuse to not train. Your body weight is just enough to give you a great workout!

Find some simple at home workouts you can do with NO equipment needed.  All these workouts are full body workouts guaranteed to get you sweaty and keep you on track with your fitness goals. Check out my quick full body warm up and cool down to do before and after!

These are also great workouts to do when traveling! Bust a move outside or in your hotel room!

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Full Body Chipper

  • 100 Jumping Jacks
  • 25 Air Squats
  • 25 Push Ups
  • 25 Sit Ups
  • 25 Burpees
  • 100 Jumping Jacks
  • 25 Lunges Left Leg
  • 25 Tricep push Ups
  • 25 Lunges Right Leg
  • 25 Leg Lifts
  • 1:00 min Plank 

Tips from your trainer:

  • Move through these movements as fast as you can.
  • Take short breaks when form starts to suffer. When you are resting watch the clock and try not to rest for more than 30 seconds. 

 

5 Stations, 5 Rounds

Spend 1 min on each station getting as many reps as you can. Rest 1 min between rounds and no rest between movements. 

5 Rounds For Time of:

  • Burpees
  • Single Leg Bridge Lifts (30 seconds each leg)
  • Plank Walks
  • Jumping Lunges
  • Seated Twists

Tip from your trainer:

  • Keep track of the reps you get in each round (add up or keep a running total of all movements). Try and achieve the same number of reps in each round.

Run….

I know I know, roll your eyes but it is TOO simple and a great way to burn calories without equipment. Check out how I make runs FUN!

Photo from 

Tabata

Tabata is amazing and crushing your body, push the sweat out FAST and strengthen your body! It is a VERY effective at amping your heart rate

Spend 20 Seconds of work and 10 seconds of rest for each movement. Repeat 8 times through then move on to the next movement. 

  • Air Squats
  • Push Ups
  • Sit ups
  • Burpees
  • Plank (hand or forearm)

Tip from your trainer:

  • When it starts to get tough remind yourself that it is JUST 20 seconds of work.
  • Push through and breath deeply during your rest time.

 

HITT Circuits

Circuit #1:

  • 10 Walk outs with a 5 second hold in plank
  • 20 Shoulder taps
  • 10 Push Ups
  • Rest 30 seconds
  • Repeat
  • Rest 15 seconds 
  • 30 seconds Flexed Palm Arm Circles Forward
  • 30 seconds Flexed Palm Arm Circles Backwards
  • 30 seconds Pluses Palms Up
  • 30 seconds Pulses Palms Down

Circuit #2

  • 10 Air Squats 
  • 20 Lunges
  • 10 Jumping squats 
  • Rest 30 Seconds 
  • Repeat
  • Rest 15 Seconds
  • 30 Sec High Knees
  • 30 Seconds Butt Kickers 
  • 30 seconds Single Leg Lunge and kick Left
  • 30 seconds Single Leg Lunge and kick Right

  • Circuit #3

  • 10 Leg Lifts
  • 20 Sit Ups
  • 10 Hollow Body Crunches
  • Rest 30 seconds
  • Repeat
  • Rest 15 seconds 
  • 30 seconds Bicycle Twists
  • 30 seconds V-Ups
  • 30 seconds Side Plank Left
  • 30 seconds Side Plank Right 

Circuit #4

  • 15 seconds Burpees 
  • Rest 15 seconds
  • 15 seconds Jumping Lunges
  • Rest 15 seconds
  • 15 seconds Jump Rope
  • Rest 15 seconds
  • 15 seconds Tuck Jumps
  • Repeat second round with 20 seconds of work and 10 seconds of rest

JOB WELL DONE!

Tips from your trainer:

  • Stay positive!! I know it seems like a lot but it flows fast!
  • Keep breathing and move as fast as you can.
  • In the rest time take deep long breaths; in through the nose out through the mouth.
  • Never sacrifice form! If you need to move slowly or take modifications please do.