workout at home without equipment

Many people every day decide that they want to get in better shape but not everyone has access to equipment or a gym in order to do so. This doesn’t mean that you can’t start a workout program at home without any equipment. There are many options you have to get you started and many people find success in reaching their goals while being able to work out at home without equipment to use. Let’s go over some ideas and suggestions.

Workout at Home Without Equipment

Body weight exercises allow you to work out at home without equipment because we are just using your body weight. Some common examples being push-ups, body weight squats and lunges. However, you may find something in or around your house that you can also use as a pull-up bar to expand the options of exercises you can do at home. The key to doing body-weight exercises is circuits, especially if you’re working on weight loss. You want to keep your heart rate elevated to see greater benefits. So jumping from one exercise to another in a circuit is a great option. You can also add difficulty to these body-weight exercises by adding weight with household items.

Get creative, maybe throw some books in a backpack and strap that on while doing some of these exercises. Also, if you don’t have a pull-up bar, maybe lay down under a sturdy table or other objects while grabbing the edge and pulling your body up to get some activation in your back muscles. Another idea is to use a corner where two countertops meet to do bodyweight dips or even use a chair. You get the idea though, be creative and start looking at your household items in a different way.

Some other basic exercises you can incorporate into your workout at home without equipment are planks, sit-ups and yoga. There are many variations of planks and sit-ups that you can do to expand your workout types and target muscles. Adding these in will help strengthen your core muscles and provide you with a more well-rounded body type.


Cardio is a very important part of overall health and the great thing is you can do this workout at home without equipment such as a treadmill. Just step outside and start walking, jogging or running. No equipment needed at all! Plus you get to experience the fresh air and surroundings that nature provides us. This also can break you away from habits such as watching TV or getting stuck on a tablet or phone. Instead, you can be feeding your body and your soul with the much needed break!


Hi, I’m Adam!

I started my fitness journey in 2015 and haven’t looked back. I was about 30 pounds overweight, fat, lazy and not motivated. Via a series of unfortunate life events and feeling like I was lacking structure in my life, I decided to join my local gym. I dove head first into researching workouts, what worked and what didn’t along with supplements and anything else fitness related. I’ve never felt better!

Along my journey I also found out that I have low testosterone, that of an 80 year old man. 

With all of the fitness and and TRT research I’ve done, I figured it would be a great idea to start a blog and share that knowledge. Don’t hesistate to leave feedback or reach out with any question you may have via my Contact Me page.