Exercises You Can Do Without Any Equipment

If you don’t own your own gym equipment or have access to a gym then it can be difficult to know what exercises to do. Some people prefer outdoor exercise and thrive on getting results from using their own body weight in different ways.

You don’t necessarily need to use equipment to get fit and see results. Be creative and use your imagination to test your body and keep things interesting.

Here are some of the best all round exercises you can do outdoors or in your own home:

Exercises

• Burpees
• Squats
• Jumping squats
• Lunges
• Jumping lunges
• Press ups
• Chair press ups
• Clap press ups
• Chair dips
• Pull ups (wrap a towel round a supportive bar e.g. goalpost)
• Plank
• Leg raises
• Side plank
• Hip raises
• Star jumps
• Hill/stair sprints
• Bench jumps
• Pull up leg raises
• Shuttle runs
• Commando crawls

No Equipment Circuit Example Indoors

• Chair press ups
• Chair dips
• Jumping squats
• Jumping lunges
• Plank
• Leg raises
• Burpees
• Start jumps with squat

 'burpee' by gabzillaserrano

Perform each exercise for 60 seconds, trying to do as many repetitions as you can. For the plank you just need to try and hold it for the full 60 period. Rest 60 seconds at the end of the circuit then repeat for three sets. You can then add in exercises from the list above as needed. This is a fantastic full body workout that requires you to use lots of different muscles and improve your overall fitness.

No Equipment Circuit Example Outdoors

• Hill/stair sprints (find a 10 metre hill or set of stairs to sprint up and walk back)
• Shuttle runs (use 5 sticks/stones 6 feet apart to mark shuttle)
• Pull ups on any playground/goal post
• Clap press ups
• Bench jumps
• Pull up leg raises
• Commando crawls (use 10 metre area on grass)

For this circuit perform as many as you can in one minute for each exercise. Rest for 60 seconds after you complete the circuit. No rest between exercises. Repeat this for three sets.

For beginners start with 30 seconds for each exercise on both circuits and work up towards completing 60 seconds.