How to do exercises without equipment

You might be surprised at how versatile equipment-less exercise can be. It might feel easier to exercise if you have convenient access to a treadmill or weights, but don’t let not having these around be an excuse to not exercise regularly! 


There are many simple ways for you to exercise without any complicated, heavy, or expensive equipment. From balance training and yoga to sport-specific exercise and high-intensity interval training, equipment-less cardio and resistance training can provide you with the ability to progress your workouts as your fitness improves. 


Consider the following tips to optimize the results of your in-home training:


  1. Mix it up: Be sure to continually challenge yourself and try new things. Gyms offer a great variety of equipment, but you can still maintain your motivation at home by changing things up on occasion. Try doing squats, planking, doing jumping jacks, or sit-ups on a regular basis, increasing the length and amount of time you perform these exercises. By switching between new routines, you won’t get tired of the same old habits every day.


  1. Find a partner: Having a workout partner provides accountability and social support, no matter the setting, so ask a friend, roommate, or family member to join you in your workouts. Whether it is running together or encouraging each other to do just one more push-up, having someone nearby can keep things exciting and help you look forward to your next workout day.


  1. Have a schedule: Incorporating exercise into your schedule emphasizes its importance and will help you stay on track. Try to adopt an attitude that says that exercise is as important as anything else on your work or personal calendars. Pretty soon, by keeping up with these exercises and prioritizing them, they’ll become a regular part of your week.


  1. Set goals: Setting both short- and long-term goals is vital. “I want to lose 30 pounds” may not be as motivating as a goal that says, “I will complete three circuit-trainings sessions on Tuesday, Thursday and Saturday and go for a walk after dinner Monday through Friday.” This type of “process goal,” which provides small wins that can help keep you motivated, will help you stay on track long enough to achieve those longer-term objectives.

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