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One Week No Equipment Workout Routine

Are you looking for ways to stay active and fit without having to hit the gym or invest in expensive equipment?


We understand that not everyone has access to fancy workout machines or a fully equipped gym, which is why we've curated a collection of no-equipment workouts that you can do anytime, anywhere.


Our workouts are designed to help you build strength, endurance, and flexibility using only your body weight and some creative thinking. Whether you're a beginner or a seasoned fitness enthusiast, we've got something for everyone. So, let's dive in and explore the world of no-equipment workouts together!


[Looking for some more challenging workouts? Check out our range of fitness programs here.]


no equipment workout routine sit up

Why do a no equipment workout routine?


There are many benefits to following a no equipment workout routine, including:

  1. Convenience: With no equipment needed, you can do these workouts anywhere, at any time. Whether you're traveling, at home, or outside in a park, you can get a full-body workout without needing to go to a gym or purchase expensive equipment.

  2. Cost-effective: No equipment workouts are cost-effective as they don't require any expensive machinery or gym memberships. You can achieve your fitness goals without breaking the bank.

  3. Versatility: No equipment workouts offer a wide variety of exercises that target different muscle groups, allowing you to mix and match your workouts based on your fitness level, goals, and preferences. This versatility makes them suitable for all fitness levels.

  4. Improved balance and stability: No equipment workouts often include exercises that engage your core muscles, improving your balance and stability. This is beneficial not only for fitness but also for daily activities like walking, running, or even standing for long periods.

  5. Challenge: Bodyweight exercises can be challenging and require you to use your own body weight as resistance, which can help you build strength and endurance over time.

  6. Minimal space requirements: With no equipment, you only need a small amount of space to do your workouts. This makes them ideal for those who live in small apartments or who don't have access to large workout areas.

No equipment workouts are a great option for anyone looking to improve their fitness level, whether you're a beginner or an experienced athlete. They're convenient, cost-effective, versatile, and can challenge you in different ways, leading to improved strength, endurance, and overall health.


Our No Equipment Workout Routine

Here's our 7 day workout routine, no equipment required!


no equipment workout routine push up

Day 1


Warm-up:

  • 5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.


Squat Jumps

  • Stand with feet shoulder-width apart

  • Squat down until your thighs are parallel to the ground

  • Explosively jump up and land softly, immediately lowering back into a squat

Push-Ups

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position, maintaining a straight line from head to heels

Lunges

  • Stand with feet hip-width apart

  • Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle and your back knee is hovering just above the ground

  • Push back up to the starting position and repeat on the other side

Plank

  • Begin in a push-up position with hands shoulder-width apart and arms straight

  • Lower down onto your forearms, keeping your elbows directly beneath your shoulders

  • Hold a straight line from head to heels, engaging your core and glutes

Mountain Climbers

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Bring your right knee in towards your chest, then quickly switch and bring your left knee in towards your chest, as if running in place

  • Continue alternating for 30-60 seconds

Tricep Dips

  • Sit on the ground with your hands behind you, fingers pointing towards your body and elbows bent

  • Lift your hips off the ground and straighten your arms, keeping your elbows close to your body

  • Lower back down and repeat

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This workout routine targets the major muscle groups in the body, including the legs, chest, arms, and core. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to listen to your body and adjust the workout intensity as needed.


no equipment workout routine plank

Day 2


Warm-up:

  • 5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.


Jumping Jacks

  • Stand with feet together and arms at your sides

  • Jump up and spread your legs apart while raising your arms above your head

  • Jump back to the starting position and repeat

High Knees

  • Stand with feet hip-width apart

  • Run in place, bringing your knees up to your chest as high as possible

Burpees

  • Begin in a standing position

  • Squat down and place your hands on the ground in front of you

  • Jump your feet back into a plank position

  • Do a push-up, then jump your feet back up to your hands

  • Stand up and jump, reaching your arms above your head

Butt Kicks

  • Stand with feet hip-width apart

  • Run in place, kicking your heels back towards your glutes

Mountain Climbers

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Bring your right knee in towards your chest, then quickly switch and bring your left knee in towards your chest, as if running in place

  • Continue alternating for 30-60 seconds

Jump Squats

  • Stand with feet shoulder-width apart

  • Squat down until your thighs are parallel to the ground

  • Explosively jump up and land softly, immediately lowering back into a squat

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This cardio workout routine targets the major muscle groups in the body while also providing a high-intensity cardiovascular challenge. By performing each exercise with proper form and technique, you can improve your endurance, coordination, and overall fitness without any equipment. Remember to listen to your body and adjust the workout intensity as needed.


Day 3


Warm-up:

  • 5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Perform each exercise for 30-60 seconds with 10-15 seconds of rest in between. Complete the entire circuit 2-3 times.


Squat Jumps

  • Stand with feet shoulder-width apart

  • Squat down until your thighs are parallel to the ground

  • Explosively jump up and land softly, immediately lowering back into a squat

Push-Ups

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position, maintaining a straight line from head to heels

Single-Leg Glute Bridge

  • Lie on your back with knees bent and feet flat on the ground

  • Lift one foot off the ground and drive the other foot into the ground, lifting your hips up towards the ceiling

  • Lower back down and repeat on the other side

Plank

  • Begin in a push-up position with hands shoulder-width apart and arms straight

  • Lower down onto your forearms, keeping your elbows directly beneath your shoulders

  • Hold a straight line from head to heels, engaging your core and glutes

Bicycle Crunches

  • Lie on your back with knees bent and hands behind your head

  • Lift your shoulders off the ground and bring one knee in towards your chest while extending the other leg out

  • Twist your torso and bring the opposite elbow towards the bent knee

  • Switch sides and repeat

Side Plank

  • Lie on your side with your elbow directly beneath your shoulder and your legs extended

  • Lift your hips up towards the ceiling, forming a straight line from head to heels

  • Hold for 30-60 seconds, then switch sides

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This workout routine targets the major muscle groups in the body, including the legs, chest, arms, and core. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment.


no equipment workout routine hold

Day 4


Warm-up:

  • 5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Complete as many rounds as possible of the following circuit in 20 minutes.

Squat Jumps - 10 reps

  • Stand with feet shoulder-width apart

  • Squat down until your thighs are parallel to the ground

  • Explosively jump up and land softly, immediately lowering back into a squat

Push-Ups - 10 reps

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position, maintaining a straight line from head to heels

Lunges - 10 reps per leg

  • Stand with feet shoulder-width apart

  • Take a big step forward with one foot, bending both knees to a 90-degree angle

  • Push off the front foot and return to the starting position, then switch sides

Sit-Ups - 10 reps

  • Lie on your back with knees bent and feet flat on the ground

  • Use your core muscles to lift your upper body off the ground, reaching your hands towards your feet

  • Lower back down to the starting position

Burpees - 10 reps

  • Start in a standing position with feet shoulder-width apart

  • Drop down into a squat and place your hands on the ground

  • Kick your feet back into a push-up position

  • Jump your feet back up to your hands and explosively jump up into the air

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This workout routine targets the major muscle groups in the body and is designed to be completed in 20 minutes. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to pace yourself and take breaks as needed. As you progress, aim to complete more rounds within the 20-minute time frame.


[Looking for some more challenging workouts? Check out our range of fitness programs here.]



Day 5


Warm-up:

  • 5 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Complete the following exercises as fast as possible for time.

Air Squats - 50 reps

  • Stand with feet shoulder-width apart

  • Squat down until your thighs are parallel to the ground

  • Push back up to the starting position

Push-Ups - 50 reps

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position, maintaining a straight line from head to heels

Sit-Ups - 50 reps

  • Lie on your back with knees bent and feet flat on the ground

  • Use your core muscles to lift your upper body off the ground, reaching your hands towards your feet

  • Lower back down to the starting position

Burpees - 50 reps

  • Start in a standing position with feet shoulder-width apart

  • Drop down into a squat and place your hands on the ground

  • Kick your feet back into a push-up position

  • Jump your feet back up to your hands and explosively jump up into the air

Lunges - 50 reps per leg

  • Stand with feet shoulder-width apart

  • Take a big step forward with one foot, bending both knees to a 90-degree angle

  • Push off the front foot and return to the starting position, then switch sides

Mountain Climbers - 50 reps

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Bring one knee towards your chest, then quickly switch to the other knee

  • Continue alternating knees as quickly as possible while maintaining proper form

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This CrossFit-style workout routine targets the major muscle groups in the body and is designed to be completed as fast as possible for time. By performing each exercise with proper form and technique, you can build strength, endurance, and flexibility without any equipment. Remember to pace yourself and take breaks as needed. As you progress, aim to complete the entire workout in a faster time.


Day 6


Warm-up:

  • 5-10 minutes of light cardio (e.g. jogging in place, jumping jacks, high knees)

  • 5-10 minutes of dynamic stretching (e.g. leg swings, arm circles, walking lunges, hip openers)

Workout: Complete 3-5 sets of the following exercises, with 1-2 minutes of rest between each set.


Push-Ups - 12 reps

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position, maintaining a straight line from head to heels

Bulgarian Split Squats - 12 reps per leg

  • Stand facing away from a chair, bench or other sturdy object

  • Place the top of one foot on the object behind you, with the other foot in front

  • Bend your front knee to a 90-degree angle, keeping your back straight and lowering your body down

  • Push back up to the starting position, then switch sides

Diamond Push-Ups - 10 reps

  • Begin in a plank position with hands close together, forming a diamond shape with your fingers

  • Lower your body down by bending your elbows, keeping your core engaged

  • Push back up to the starting position

Glute Bridges - 15 reps

  • Lie on your back with knees bent and feet flat on the ground

  • Squeeze your glutes and lift your hips up towards the ceiling

  • Lower back down to the starting position

Superman Raises - 12 reps

  • Lie face down with arms and legs extended

  • Lift your arms and legs off the ground as high as possible, squeezing your back muscles

  • Lower back down to the starting position

Plank Hold - 30-60 seconds

  • Begin in a plank position with hands shoulder-width apart and arms straight

  • Keep your core engaged and maintain a straight line from head to heels

Cool-down:

  • 5-10 minutes of static stretching (e.g. hamstring stretch, quad stretch, shoulder stretch)

This no equipment strength workout routine targets the major muscle groups in the body and is designed to help you build strength, endurance, and flexibility without any equipment. By performing each exercise with proper form and technique, you can challenge yourself and progressively increase the number of reps and sets as you get stronger. Remember to pace yourself and take breaks as needed.


Day 7 - Rest Day


Rest days are really important to let your body recover and for you to be able to workout the next week too.


[Looking for some more challenging workouts? Check out our range of fitness programs here.]


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