11 Best Exercises Without Equipment


No-equipment exercises, also known as bodyweight exercises, are a convenient and cost-effective way to stay fit. They are perfect for individuals with busy schedules, limited space, or budget constraints, as they can be performed anywhere and anytime without the need for gym equipment.

These exercises utilise your body weight as resistance, effectively targeting multiple muscle groups and improving various aspects of physical fitness, including strength, flexibility, balance, and cardiovascular health.

By incorporating a variety of movements that engage different parts of the body, you can achieve a well-rounded workout that enhances overall fitness and well-being. Whether at home, in a park, or in a hotel room, these 11 Best Exercises without Equipment no-equipment provide a practical solution for maintaining an active lifestyle.

Also Check – 15 dumbell workout

1. Push-Ups – Exercises without Equipment

Exercises without equipment

Push-ups are a classic upper-body exercise that targets the chest, shoulders, triceps, and core. A study published in the Journal of Strength and Conditioning Research found that push-ups effectively engage the upper body and core muscles, making them a staple in any workout routine.

2. Squats

Squats are a powerful lower-body exercise that works the quadriceps, hamstrings, glutes, and calves. Research has shown that squats can improve leg strength, flexibility, and balance, making them essential for overall fitness.

3. Lunges

Lunges are another excellent lower-body exercise, targeting the quadriceps, hamstrings, and glutes. They also help improve balance and coordination. A study in the Journal of Orthopaedic & Sports Physical Therapy highlighted the effectiveness of lunges in activating the leg muscles.

4. Planks

Exercises without equipment

Planks are a core-strengthening exercise that engages the abdominals, lower back, and shoulders. They are known for improving core stability and posture. Research in the Journal of Physical Therapy Science found that planks effectively activate the core muscles, including the transverse abdominis and obliques.

5. Burpees

Burpees are a high-intensity, full-body exercise combining squats, push-ups, and jumps. They are great for cardiovascular fitness and burning calories. A study in the Journal of Strength and Conditioning Research demonstrated that burpees significantly increase heart rate and energy expenditure.

6. Mountain Climbers

Mountain climbers are cardio exercises targeting the core, shoulders, and legs. They are effective for improving cardiovascular endurance and agility. Research has shown that mountain climbers can increase heart rate and calorie burn, making them a great addition to any workout.

7. Jumping Jacks

Jumping jacks are a classic cardio exercise that works the entire body. They are beneficial for improving cardiovascular health and endurance. A Journal of Physical Education and Sport study found that jumping jacks effectively increase heart rate and oxygen consumption.

8. Tricep Dips

Tricep dips are an upper-body exercise that targets the triceps, shoulders, and chest. They can be performed using a chair or bench. Research has shown that tricep dips effectively engage the triceps muscle, making them an excellent exercise for arm strength.

9. High Knees

High knees are a cardio exercise that also engages the core and leg muscles. They are effective for improving cardiovascular fitness and leg strength. Studies have demonstrated that high knees can increase heart rate and enhance lower body power.

10. Bicycle Crunches

Exercises without equipment

Bicycle crunches are an abdominal exercise that targets the obliques and rectus abdominis. They are known for their effectiveness in strengthening the core muscles.

Research in the Journal of Physical Therapy Science found that bicycle crunches are more effective than traditional crunches in activating the abdominal muscles.

11. Glute Bridges

Glute bridges are a lower-body exercise that targets the glutes, hamstrings, and lower back. They are beneficial for improving hip mobility and strengthening the posterior chain. Studies have shown that glute bridges can activate the gluteal muscles effectively, making them essential for lower body strength.

SLAM Fitness

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SLAM Fitness is a dynamic fitness centre known for its team of highly trained professionals who are dedicated to helping individuals achieve their fitness goals.

Their experts specialise in various disciplines, including strength training, cardio workouts, and functional fitness, ensuring a holistic approach to health and well-being.

SLAM Fitness emphasises personalised training programs, tailoring each regimen to meet every member’s unique needs and aspirations.

Whether you’re looking to lose weight, build muscle, or improve overall fitness, their trainers provide the guidance, motivation, and support needed to reach your objectives.

The centre is equipped with state-of-the-art facilities and offers a range of group classes and one-on-one sessions, creating an inclusive and motivating environment for all fitness levels. With SLAM Fitness, you’re not just joining a gym but embarking on a journey towards a healthier, stronger, and more confident you.

Bottom Line

Incorporating these 11 best no-equipment exercises into your routine can provide a well-rounded workout that improves strength, flexibility, cardiovascular health, and overall fitness.

These exercises are convenient, effective, and can be done anywhere, making them perfect for those looking to stay fit without the need for equipment. Remember to listen to your body, maintain proper form, and gradually increase the intensity to avoid injury. Happy exercising!


  1. Do I need any equipment for these exercises?

No, these exercises are designed to be performed without any equipment, using only your body weight for resistance.

  1. Can these exercises help with weight loss?

Many of these exercises, such as burpees, high knees, and jumping jacks, are high-intensity and can help burn calories, contributing to weight loss when combined with a healthy diet.

  1. How often should I do these exercises?

It’s recommended to engage in physical activity most days of the week. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week, spread across several days.

  1. Are these exercises suitable for beginners?

Yes, these exercises can be modified to suit different fitness levels. Beginners can start with fewer repetitions or shorter durations and gradually increase the intensity as their fitness improves.

  1. Can these exercises help build muscle?

Yes, exercises like push-ups, squats, lunges, and planks can help build and tone muscles, primarily when performed with proper form and intensity.

  1. How long should each exercise session last?

The duration of your exercise session can vary depending on your fitness goals and schedule. A typical session, including warm-up and cool-down, might last between 20 to 45 minutes.

  1. Do I need to warm up before doing these exercises?

Yes, warming up before any exercise session is important to prepare your body and reduce the risk of injury. A 5-10 minute warm-up with light cardio and dynamic stretching is recommended.

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