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Best Beginner No-Equipment Workout You Can Do Anywhere

Published July 06, 2019
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

best-beginner-no-equipment-workout
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Best Beginner No-Equipment Workout You Can Do Anywhere", "datePublished":"July 06, 2019", "description":"You don’t need complicated equipment or a gym membership to get in great shape. Learn our best beginner no-equipment workout routine!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/06/best-beginner-workout-no-equipment-0200.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">How Can I Work Out Without Equipment?</a></li> <li><a href="#section2">Exercises</a></li> <li><a href="#section3">The Workout</a></li> <li><a href="#section4">Try It for Yourself!</a></li> </ul> </div> <section> <p align="justify">Every single year, Americans throw away an astounding $1.8 billion on gym memberships that they never use <sup>1</sup>. Buying a gym membership is an important step—it shows that you’re invested in your own health! But you only get results by getting in the door, and many of us are so busy that it just doesn’t seem possible.</p> <p align="justify">Even among those who do use their memberships, 11 percent hit the gym once a month or less <sup>1</sup>. After a long day at work, getting yourself to the gym can be a real drag.</p> <p align="justify">But here’s the thing: you don’t need all that fancy equipment to get a great workout. In fact, you can skip the gym crowds all together and get your sweat on in your <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-lose-weight-fast-at-home" rel="noreferrer">home</a>, office, or even in a local park. </p> <p align="justify">It’s called bodyweight training, and it’s the foundation of the Warrior Made fitness program. Think about it—pushups, planks, and squats are all popular bodyweight moves that everyone relies on. Yes, even the most elite athletes. With a little creativity, you can improve your strength, muscle tone, and endurance using only your body.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"How can I work out without equipment?","acceptedAnswer":{"@type":"Answer","text":"Bodyweight training is incredibly effective. In fact, it works just as well as resistance training—doing the same exercises with weights. It will amaze you how much you can challenge yourself with your body and gravity alone.\n\nWe’ve helped hundreds of our Warrior Made tribe members reach their fitness goals with our easy, efficient, and effective bodyweight workouts. Here we’ll share our best beginner no-equipment workout routine that you can do anywhere in 20 minutes or less."}}]}</script> <h2>How can I work out without equipment?</h2> <p align="justify">Bodyweight training is incredibly effective. In fact, it works just as well as resistance training—doing the same exercises with weights. It will amaze you how much you can challenge yourself with your body and gravity alone.</p> <p align="justify">We’ve helped hundreds of our Warrior Made <a target="_blank" href="https://www.warriormade.com/products/warrior-made/" rel="noreferrer">tribe</a> members reach their fitness goals with our easy, efficient, and effective bodyweight workouts. Here we’ll share our best beginner no-equipment workout routine that you can do anywhere in <a target="_blank" href="https://www.warriormade.com/content/exercise/20-minute-full-body-workout-you-can-do-at-home" rel="noreferrer">20 minutes</a> or less.</p> <p align="justify">Let’s start by learning about the three exercises that make up the routine.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ripped-man-planking-outside-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ripped-man-planking-outside-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ripped-man-planking-outside-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ripped-man-planking-outside-LR-0200.jpg" class="img-fluid" alt="man-planking-outside"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Exercises</h2> <p align="justify">We’ve designed this workout with your whole body in mind. These exercises will boost both leg and upper body strength, stabilize the core, and improve endurance—all while helping you lose <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-full-body-workout-for-weight-loss/" rel="noreferrer">weight</a>!</p> <p align="justify">The first exercise is... </p> <h3>#1 Mountain Climbers</h3> <p align="justify">This move is a full-body powerhouse! Because it’s based on the <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank</a>, you’re going to hit all those plank muscles including the shoulders, triceps, and core. Squeeze your glutes and engage the quads to give your legs some attention too. Here’s how to do the mountain climber with perfect form:</p> <ol> <li>Get into a pushup position—also known as a <i>full plank</i>.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-starting-position-mountain-climber-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-starting-position-mountain-climber-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-starting-position-mountain-climber-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-starting-position-mountain-climber-LR-0200.jpg" class="img-fluid" alt="starting-position-mountain-climber"> </picture> </div> </div> <li>Draw your right knee up to your right elbow as far as you can. Bring your right leg back to return to a full plank.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-right-leg-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-right-leg-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-right-leg-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-mountain-climber-right-leg-LR-0200.jpg" class="img-fluid" alt="mountain-climber-right-leg"> </picture> </div> </div> <li>Now bring your left leg up to your left elbow, then come back to the full plank.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mountain-climbers-left-leg-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mountain-climbers-left-leg-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mountain-climbers-left-leg-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mountain-climbers-left-leg-LR-0200.jpg" class="img-fluid" alt="mountain-climbers-left-leg"> </picture> </div> </div> <li>Continue to alternate reps for the allotted time period.</li> </ol> <h3>#2 Kneeling Dolphin Pushups</h3> <p align="justify">This move is a unique variation on the <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups" rel="noreferrer">pushup</a> that you’ve probably never seen before! It particularly targets the upper shoulders. But it also hits most of the same muscles as a regular pushup. </p> <ol> <li>Drop onto your hands and knees. Press your forearms into the floor, then push your torso forward so your shoulders are all the way in front of your elbows.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-5"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-dolphin-push-up-down-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-dolphin-push-up-down-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-dolphin-push-up-down-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/kneeling-dolphin-push-up-down-LR-0200.jpg" class="img-fluid" alt="kneeling-dolphin-push-up-down"> </picture> </div> </div> <li>Push your hands forward and shift your torso back until you’re in a tabletop position. Squeeze the glutes and engage your core as you do this.</li> <li>Lift your knees off the floor and press your butt up toward the ceiling as high as you can.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-dolphin-pushup-down-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-dolphin-pushup-down-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-dolphin-pushup-down-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-dolphin-pushup-down-LR-0200.jpg" class="img-fluid" alt="dolphin-pushup-down"> </picture> </div> </div> <li>Drop your knees back to the floor then push your torso forward to return to the starting position.</li> <li>Keep doing reps until time is up.</li> </ol> <h3>#3 Alternating Reverse Lunge</h3> <p align="justify">This move is a version of the classic lunge. It’s a great choice for folks who struggle with leg pain or injury as it’s much gentler on the joints than a regular lunge or squat. Expect to feel this move in the major <a target="_blank" href="https://www.warriormade.com/content/exercise/6-bodyweight-leg-workout-progressions-you-can" rel="noreferrer">leg</a> muscles: glutes, hamstrings, quads, and calves.</p> <ol> <li>Stand with legs shoulder-width apart and hands on the hips.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-lunge-standing-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-lunge-standing-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-lunge-standing-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-reverse-lunge-standing-LR-0200.jpg" class="img-fluid" alt="reverse-lunge-standing"> </picture> </div> </div> <li>Step your right leg back and land on the ball of your right foot.</li> <li>Slowly lower yourself until your right knee taps the floor.</li> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-split-squat-left-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-split-squat-left-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-split-squat-left-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-split-squat-left-LR-0200.jpg" class="img-fluid" alt="split-squat-left"> </picture> </div> </div> <li>Push through your left leg to stand back up. Return your right leg to the starting position.</li> <li>Switch to perform the move with the left leg.</li> <li>Keep alternating reps for the allotted time.</li> </ol> <p align="justify">We’ve got all three exercises down, so it’s time to move on to...</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>The Workout</h2> <p align="justify">High-Intensity Interval Training (HIIT). This fitness phenomenon has become wildly popular in the last few years, and with good reason. HIIT offers incredible benefits including: fat loss, reduced heart rate and blood pressure, and muscle gain <sup>2</sup>. It’s a particularly effective weight loss tool because it lights your metabolism on fire. You’ll keep burning calories long after the workout finishes—an hour on the treadmill can’t compete. </p> <p align="justify">But classic HIIT workouts can put a strain on the body while poor form can lead to injuries. That’s why we prefer Functional Interval Training (FIT). Our FIT routines focus on helping you safely progress from beginner to advanced level while keeping your joints and muscles safe. Ideally, you get all the great benefits of a HIIT workout without the excessive stress on your body.</p> <p align="justify">Now, for the FIT routine to get you fit! This <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-circuit-training-and-is-it-right-for-you" rel="noreferrer">circuit</a> workout is set up in three different rounds, each with different work and rest periods. You’re going for time with this circuit, not reps, so be sure to pace yourself. Begin with...</p> <h3>Round One</h3> <p align="justify">Do each exercise—mountain climbers, kneeling dolphin pushups, and alternating reverse lunges—for 60 seconds. Take a brief five second break between moves, then jump right into the next. Do this for two rounds.</p> <p align="justify">Then move on to...</p> <h3>Round Two</h3> <p align="justify">Do each exercise for 40 seconds with a 20 second break between moves. Perform this circuit for three rounds.</p> <p align="justify">Wrap it up with...</p> <h3>Round Three </h3> <p align="justify">Do each exercise for 20 seconds with a 10 second break between moves. Perform this circuit for five rounds.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-situp-inside-yoga-mat-0200.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-situp-inside-yoga-mat-0200.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-situp-inside-yoga-mat-0200.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-situp-inside-yoga-mat-LR-0200.jpg" class="img-fluid" alt="woman-situp-inside-yoga-mat"> </picture> <h2>Try It for Yourself!</h2> <p align="justify">To build the perfect fitness routine for yourself, just do this 20-minute circuit three times each week. That’s right—it only takes one hour of your time weekly to make progress on your health and fitness goals. </p> <p align="justify">Like the rest of our exercises and routines, you can do this workout anywhere. And the best part is it requires no equipment! Have a park in your neighborhood? Get some sunshine and do your workout there. On vacation? You can even do this routine in your hotel room. </p> <p align="justify">So get to it! And if you feel like mixing it up, head over to our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">Fitness</a> page for much more inspiration and advice.</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://www.finder.com/unused-gym-memberships" rel="nofollow noreferrer">Americans spending $1.8 billion on unused gym memberships annually</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/benefits-of-hiit#section9" rel="nofollow noreferrer">How to Get Started With HIIT</li> </ol> </section> </article>

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