Fitness

The Best No Equipment Home Workouts That Still Burn Major Calories

And that you can do anytime, anywhere.

By: Emily Freeman

We’re about to debunk the second top favorite excuse for not getting into a regular exercise routine — not having the right equipment. (You’re wondering what number one is now, aren’t you? Okay, it’s time). Fam, I know you’re going to think I’m nuts when I say this, but you do not need a single piece of equipment to get in shape. You can lose fat, build muscle, and improve your health with nothing more than your body weight. With consistency, the right set of exercises, and proper execution, home workout no equipment exercises can help you reach your fitness goals.

Warming Up

But, before we give you the sweaty details of the best full-body no equipment exercises, let’s talk about the preparation — the warm-up! Before you start any workout, remember to warm up those muscles. A proper warmup helps to prepare the body for physical activity, reduce the risk of injury, bring blood flow to your muscles, and increase range of motion.

Benefits of No-Equipment Workouts 

Aside from all the benefits of regular physical activity and strength training, full body no equipment exercises have some special upsides of their own. You can work out anytime, anywhere, plus, you can cut down on time since you’ll be saying goodbye to long waits for gym equipment or commute time to and from. Better yet, home workouts mean money saved! 

What is an Ideal No Equipment Workout Duration?

Good question! But, there’s no one right answer. The best part about home workouts without equipment is that they can be customized to suit your needs. Effective no-equipment home workouts can be as short as 5-minutes, or as long as an hour! It’s about finding what works for you and your schedule. 

Maybe you squeeze in a 10-minute ab burner, but clock in some steps later in the day. Or, if you know this is your only chance for movement, carve out a solid 30-45 minutes to sweat it out!

Routines are ever-changing, and one week could look different from the next. Luckily, the FitOn App has a range of No-Equipment workouts for whatever you’re feeling!

No Equipment Exercises To Try At Home

Ready to get started? Here are some basic no-equipment exercises to get started with. Work on these regularly as they are sure to make frequent appearances in many FitOn classes!

#1 Squat to Lunge 

When it comes to toning and strengthening your lower body, it’s hard to beat either of these exercises. Put them together, and you’ve got a thigh and booty burner! When you recruit major muscle groups in your body, like your legs and glutes, your body expends more energy, which translates to burning more calories. 

To perform this exercise:

Step #1: Start standing with feet hip-distance, parallel. Hands can be by your sides or on your hips.

Step #2: Pull your belly button into your spine and keep your knees tracking over your toes as you bend your knees into a squat position. 

Step #3: Squeeze your glutes and stand back up. 

Step #4: Step your right foot forward and bend your knees down into a lunge. 

Step #5: Squeeze your glutes and push off your front heel to come back to your starting position. 

Step #6: Repeat on the left side for one rep. 

Step #7: Complete 10 reps on each side and repeat another two to three times. 

#2 Plank to Pikes

This total body toner is challenging in a super fun way. Planks are one of the most effective ways to strengthen your core and flatten your stomach. But did you know they also recruit your shoulders, back, thighs, and glutes? This dynamic variation takes things to a whole other level and gets your heart rate sky-high. 

To perform this exercise: 

Step #1: Put on a pair of socks and make sure you’re on a slightly slippery surface like wood, vinyl, or tile. 

Step #2: Start in a straight arm plank position, wrists under shoulders, and hips in line with your back.

Step #3: Engage your core as you lift your hips up to the sky. Keeping your legs straight, slide your feet up towards your hands as high as you can go. 

Step #4: With control, come back down to your starting position for one rep. 

Step #5: Complete 10 to 20 reps and repeat another two to three times. 

#3 Push-Ups

Push-ups are a classic we can’t get enough of. Not only do they strengthen your upper body, including your chest, shoulders, and back, but they also tone your core and recruit muscles in your lower body to maintain the plank position. Talk about a major calorie burn! To perform this exercise:

Step #1: Start in a straight arm plank position, wrists under shoulders, and hips in line with your back.

Step #2: Pull your belly button into your spine as you bend your elbows as much as you can, aiming to pass a 90-degree angle. 

Step #3: Make sure your neck stays in line with your back by looking slightly in front of you. No head dips! 

Step #4: Push through your chest as you straighten your arms back to your starting position.

Step #5: Complete 10 to 20 reps and repeat another two to three times. 

Step #6: To modify this exercise, place your knees on the ground. Just make sure your hips stay in a diagonal line with your back. 

#4 Double Crunch

This no-equipment exercise does wonders to flatten your stomach and build a strong core. It targets both your upper and lower abs for a double whammy that produces some serious results. To perform this exercise: 

Step #1: Start lying on your back with your legs in a table top position, knees above hips.

Step #2: Place your hands behind your head, elbows out wide. 

Step #3: Keeping your low back on the mat, lengthen your legs out as straight as you can without letting your back arch. This is your starting position. 

Step #4: Let out a big exhale and pull your belly button into your spine as you simultaneously lift your head, neck, and shoulders off the mat and pull your knees into your chest. 

Step #5: Make sure to keep your gaze up at the ceiling and elbows out wide, so you aren’t pulling on your neck and shoulders with your hands. 

Step #6: With control, lower back down to your starting position.

Step #6: Complete 10 to 20 reps and repeat another two to three times. 

#5 Burpees

The exercise that everyone loves to hate. There are very few exercises that are more effective at building muscle and burning fat at the same time as Burpees. They combine a jump squat, push up, and plank tuck all into one exercise. Wowowee, let’s do this! To perform this exercise:

Step #1: Start standing with feet hip-distance, parallel.

Step #2: Place your hands on the ground on either side of your feet. 

Step #3: Step or hop your feet back, so you’re in a plank position. Make sure your hips stay in line with your back, and your shoulders are over your hips. 

Step #4: Perform a push-up. 

Step #5: Step or hop your feet back up in between your hands. 

Step #6: Push off the floor through your heels and jump all the way up as high as you can, bringing your arms overhead. 

Step #7: Land with control for one rep. 

Step #8: Complete 10 to 20 reps and repeat another two to three times. 

The Cool Down 

After all that hard work, it may be tempting to skip the cooldown — especially when your post-workout refuel is a few steps away and calling your name. But, a few extra minutes could make all the difference in preventing injury and speeding recovery time! So, if you want to get the most out of your home workouts, finish your session with a brief 5-10 minute post-workout stretch. Not sure where to start? Browse the Stretch Category in the FitOn app!

Get Started with No Equipment Exercises 

Fired up and ready to go? Us too! The FitOn app makes it easy to stay focused and have fun while reaching your fitness goals with zero equipment. Whether you’re looking for Pilates, full-body toning, strength training, or HIIT, the No-Equipment category has something for everyone!