Pain Free Working

How to Stay Fit at Home Without Equipment

If you’re looking to get in shape and have limited or no access to traditional gyms, then look no further! Working out at home with no equipment is a great way to maintain your physical and mental wellness.

With the right motivation and some creative ideas, it’s possible to get in shape and have an effective workout without any special tools or gym machines. Here are some tips on how to stay fit at home with no equipment.

Can You Get Fit at Home Without Equipment?

Yes, you definitely can! Getting fit just by working out at home is possible thanks to bodyweight workouts, according to a certified personal trainer. As implied in the name, bodyweight exercises make use of your own body’s weight as resistance. This makes bodyweight exercises a great way to lose weight and get in shape without any equipment. 

Most bodyweight workouts not only target a major muscle group but multiple groups instead, helping you build muscle and endurance. They are also a great gateway for those who are starting with strength training. Some examples of exercises that use your own body weight include push-ups, squats, planks, and burpees. 

While bodyweight workouts will always use your own body weight to be executed, a lot of individuals acquire small pieces of equipment over time to increase the intensity of their exercises. These can include resistance bands, portable free weights, or even a medicine ball.

Can You Lose Weight With Bodyweight Exercises?

Absolutely! As mentioned, bodyweight workouts use your own body weight to act as resistance, making them a great way to burn calories and lose weight. To do this, you need to make sure that you’re creating an exercise routine with enough intensity and volume so that your body is constantly challenged. 

This type of strength training workout also helps to promote muscle growth, which in turn increases metabolism and aids in weight loss. Additionally, the intensity of your bodyweight workouts can be adjusted for different fitness levels to ensure that you’re reaching your goals. You can slowly transition to a combination of bodyweight and weight training exercises to get a good balance between weight loss and muscle growth.

Best At-Home Full Body Workout Ideas

Home workouts are incredibly helpful, especially if you have no access to a regular gym. If you’re someone who’s just starting out with working out and on the fence about joining a gym, home workouts are highly ideal for you as well.

Bodyweight exercises are the best ones to include in an at-home workout routine as they only require your own body weight and require very little to no equipment at all. No need to worry about finding space in your own home for huge, full-sized gym equipment just to get a full-body workout done! 

Before working out, make sure to warm up your muscles first by doing dynamic stretches and cardio exercises such as jumping jacks, jump rope, or even just jogging in place. Warm-ups prepare your own body for the workout ahead. With that said, check out the following exercises to get your home workout routine started!


Push-ups are one of the most popular bodyweight workouts. A push-up targets your chest, triceps, and core muscles. Best of all, push-ups can be easily added to any home workout routine.

To do a push-up, start in a plank position with your hands slightly wider than your shoulders. Lower yourself until your chest is just above the floor before pushing back up to the starting position.

Mountain Climbers

Mountain climbers are a great bodyweight workout that can be done at home with no equipment. Mountain climbers primarily target the abdominal and leg muscles and require you to perform quick movements in an up-and-down motion. 

To do mountain climbers, start by getting into a high-plank position, then bring one knee towards your chest while keeping your core engaged and back straight. Return to the starting position and repeat with your other leg.

Keep switching back and forth between legs for a workout. Remember to keep your breathing steady and focus on form throughout the workout. If the movement is difficult for you, remember to do just a few reps instead of pushing yourself.

Chair Dips

This is a great upper body weight exercise to incorporate into your home workout routine. To do this exercise, you’ll need a sturdy chair or bench. Place your hands against the edge of the seat, making sure that they are as wide as your shoulders.

Then bend your elbows and lower yourself towards the floor until they form a 90-degree angle before pushing back up. Make sure to keep your back close to the chair and your core tight throughout the exercise. 

Squat Jumps

According to an expert personal trainer, squat jumps are another great full-body workout for those looking to get in shape without any equipment. Start by standing with your feet shoulder-width apart and slowly lower into a squat position. Then, jump up explosively while extending your arms overhead. 

Land on the balls of your feet and immediately lower back into a squat position again. Repeat this workout as many times as you can for an effective full-body workout. Make sure to focus on maintaining proper form throughout each rep.

One-Legged Squats

This awesome workout is for those looking to target their lower body muscles. Start by standing on one leg and gently lower your body down into a squat position.

Once you reach the bottom of your squat, hold for a few seconds before pushing up with your hips to return back to the starting position. Make sure to keep your core engaged and your back straight throughout the entire exercise. 

Reverse Lunge

To do a reverse lunge, start standing with your feet as wide as your shoulders. Next, lunge backward with your right leg as far as you comfortably can while gently dropping your hips downward.

Once you are in the lunge position, push back to the initial position with both legs at the same time. Repeat with the left leg. Do 10 reps, alternating between each side.

Renegade Row

You don’t need a rowing machine to do renegade rows. According to a certified personal trainer, renegade rows are an excellent bodyweight exercise that works many muscle groups such as the back, shoulders, chest, and core. Position yourself on a plank with your hands on a pair of water bottles as your dumbbells. 

Then, row one arm up while rotating your torso and keeping your core engaged. Gently lower the weight back down and repeat on the other side. Do 10 reps on each side.

Wall Sits

A wall sit is a great way to target the muscles in your lower body. To do this exercise, stand with your back against a wall and slowly slide down until both of your legs form a 90-degree angle. Hold this position for as long as you can while keeping your upper body and head flat against the wall with your feet flat on the ground throughout the entire exercise.

This is an excellent workout to build strength in your quads and glutes.

Split Lunge Jumps

Split lunge jumps are an intensive plyometric exercise that can be done at home with no equipment. Start in a split stance position and gently lower into a lunge before quickly jumping up and switching legs in mid-air. 

Land with the opposite leg in front and continue to repeat the exercise as many times as possible. This is an excellent workout to target your quads and glutes as well as improve your agility and balance.

Final Note

These are just some of the exercises you can do at home without any equipment as most of them only require your own body weight. Remember to keep your breathing steady and focus on proper form throughout the workout. With these simple exercises, you’ll be able to stay fit and healthy even when you don’t have access to a gym or specialized equipment. 

Aside from working out at your own home, ensure that you also have a healthy meal around the clock and that you get enough sleep at night so that it’s easier for you to reach your fitness goals. Good luck and have fun!

If you experience any discomfort during your workout, it’s best to seek the advice of a certified personal trainer to ensure you are doing your exercises in the proper form.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.