14 In Fitness/ Wellness

Simple No-Equipment Workouts: Exercise Wherever You Are

no-equipment workouts

I love simple workouts. Some of my favorites actually require little to no equipment and really rely more on dynamic movement and utilizing your own body weight. I’ve put together a few of my favorite no-equipment workouts to share with you today and I hope you find them useful. Oh and just because their simple, doesn’t mean they’re easy πŸ˜‰

*Please feel free to adjust and modify these workouts where needed. Warm-up properly, take breaks and be sure to hydrate and stretch. And oh yeah, have fun!


“Dirty Dozen”

12 Rounds
12 Pushups
12 Squats
12 Sit Ups
12 Lunges


“Cardio Crusher”

3 Round for Time (1 min rest in between)
30 Mountain Climbers
20 Jump Squats
10 Burpees
5 Pushups
30 Second Plank


“Booty Buster”

1 Round for Time
40 Squats
10 Burpees
30 Lunges
10 Burpees
20 Situps
10 Burpees
20 Situps
10 Burpees
30 Lunges
10 Burpees
40 Squats


Good Golly Miss Molly

Start with:
400m Run
2 Rounds of:
20 Pushups
30 Situps
40 Squats
Finish with:
400m Run


“Lucky Number 7”

7 Rounds for Time
7 Pushups
7 Situps
7 Squats
200m Run


Bonus! “Ab Burn”

Feel free to add on to any of the above workouts.
30 Situps
30 Leg Raises
30 Bicycle Crunches
30 Ab Twists
30 V-Ups


So there you go! Just a few of my favorite no-equipment workouts. These kinds of workouts also come in especially handy when you’re traveling and might not have access to a gym.

What’s your favorite kind of workout? I’d love to hear about it in the comments below. And if you’re still trying to figure out the right fitness mix for you, take a peek at this post. Aloha!

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Simple no-equipment workouts

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14 Comments

  • Reply
    Workout Motivation: How to Keep Going and Crush Your Goals | Aloha Lovely
    January 25, 2021 at 7:48 AM

    […] add in some ab work. Point being, it’s better to do something rather than nothing. Make your workout a little less daunting and you can still log today as a […]

  • Reply
    May
    July 15, 2020 at 3:02 AM

    Great post. I live in Japan and my apartment is quite small but these are doable in small spaces too! Thank you. 😊

    • Reply
      Julie
      July 15, 2020 at 11:52 AM

      Thanks so much! You’ll have to let me know what your favorite one is πŸ™‚

  • Reply
    Katerina
    July 14, 2020 at 5:09 PM

    These are great variations! With staying home we’ve definitely been getting more creative with our workouts

    http://honeycombee.com/

  • Reply
    Megan
    July 3, 2020 at 11:42 AM

    Definitely bookmarking this!

    • Reply
      Julie
      July 5, 2020 at 12:37 PM

      Awesome! Let me know what you think about the workouts if you try them πŸ™‚

  • Reply
    Nicole
    July 2, 2020 at 12:16 AM

    Oh this is perfect! I have been just starting to work out again, but just running. This will be great for my next workout since I don’t have any equipment.

    • Reply
      Julie
      July 5, 2020 at 12:38 PM

      Wonderful! I hope you like them πŸ™‚

  • Reply
    Mae
    July 1, 2020 at 7:12 PM

    I love no equipment workout! When I go to the gym, I still end up doing no equipment! LOL

    • Reply
      Julie
      July 5, 2020 at 12:39 PM

      I love them too! Gives me no excuse not to workout, ha!

  • Reply
    Anna Elle Liz
    July 1, 2020 at 6:09 PM

    Loving these workouts! I’m gonna have to work my way up to the pushups cause I can only do a good 5🀣

    • Reply
      Julie
      July 5, 2020 at 12:40 PM

      Thanks so much! you can always scale, you’ll be doing more before you know it πŸ™‚

  • Reply
    Patricia @ Grab a Plate
    July 1, 2020 at 5:59 PM

    These are great! Easy ways to workout without the gym πŸ™‚

    • Reply
      Julie
      July 5, 2020 at 12:41 PM

      Thanks! I have to have a variety or I will get bored. Aloha!

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