Home Workout: Exercising Without Equipment

You don't have to go to the gym in order to exercise and build muscle. In this article, we'll look at some home workout routines without expensive equipment or accessories.
Home Workout: Exercising Without Equipment

Last update: 06 September, 2018

We love athletic activities that help us to stay healthy on the inside and looking great on the outside. We don’t, however, always have the time or the money to go to a gym. Does this mean we have to give up a healthy lifestyle with exercise as the focus? Not when a home workout is an option. To help you with this, we present these techniques for a home workout without equipment or accessories.

A home workout plan

The gym has specific machines that help us to work certain areas of our body more quickly. When we can’t go to the gym for whatever reason, working out at home is an excellent idea.

There are plenty of things you can do in order to focus on specific muscle groups, thereby working out the parts of the body you want to exercise, or those parts you think need additional attention. Take a look at these different home workout techniques.

Woman jumping rope at home


You already know that the thighs and glutes require the most work to tone, due to the fact that they’re one of the largest muscle groups in the body. But as we always say, “Difficult? Yes! Impossible? No!”

So what do you need in order to do squats? Nothing at all! Just yourself and some willpower. Also, if you live in an apartment building and want to give your glutes some additional attention, you can walk up and down the stairs for as long as your body can take it.


If you don’t have time to go to the gym, but you’re not willing to give up on a killer beach body, a sit-up routine is for you. It takes just 10 minutes each day and produces amazing results, in less time than you’d imagine.

Woman doing sit-ups

Do four sets of 20 for your lower abdomen and the same for your upper abdomen. In just a few weeks, you’ll be amazed at how you’re getting the definition you want.


Do you have an empty square meter in your home? Then jump! Jumping is a great exercise for burning calories, while the lack of impact helps our joints. Plus, the effort involved will tone your muscles.


Backward and forward lunges are perfect for working out the thighs and the glutes. You don’t need much space. Even though you can do walking lunges, you can also do them in place.

Three to four sets of 10 – 15 repetitions a day will be more than enough to get great results fast.


Don’t have a pair of dumbbells lying around the house? No problem! You can just grab a soda bottle. Even if it’s empty, you can simply fill it with water or sand. Use it to work your biceps, your triceps, and that problem area under your arms, that can droop with age.


Why not put on a few YouTube Pilates tutorials? You just need a bit of space to stretch out and 10 minutes a day. Contrary to what many believe, Pilates offers a complete body workout, that exercises hidden muscles, thereby toning and strengthening the outer muscles. This produces even more long-lasting results.

Woman doing Pilates at home

Leg lifts

You can do a variety of exercises using a chair. One example is to do leg lifts to work out your abs. Place the chair against the wall, sit on the edge, support yourself by placing your hands on the sides, and start lifting and crunching your legs until they reach your stomach.

Doing just three sets of 10 to 15 repetitions each day will get impressive results sooner than you’d think.

Who said you can’t work out if you don’t go to the gym? As you see, with a little willpower, enthusiasm, and imagination, you can get a lot done. Get to work and look your best this summer.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.