Fitness

The Best No-Equipment 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, no-equipment exercises, and workouts can help you reach your fitness goals. 

Benefits of No-Equipment Workouts 

Aside from all the benefits of regular physical activity and strength training, no-equipment workouts have some special upsides of their own like improving your mobility, stability, and flexibility, and improving body image and self-confidence. Let’s not forget that with no equipment exercises, you can also workout anytime, anywhere, and you can cut down on time since you’ll be saying goodbye to long waits for gym equipment or commute time to and from. Plus, no equipment workouts also means money saved, and you can have fun and effective workouts at the tips of your fingers — just pop onto the FitOn app for a library of no-equipment workouts. 

Our Favorite No-Equipment Exercises 

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. 

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! 

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