How to Design Your Home Workouts With No Equipment Required

Empty mat

Working out doesn’t require a gym. It doesn’t even require equipment. There are many ways to workout at home, with no equipment. The exercise combinations are nearly infinite, and as you do these workouts, you’ll see how easy it is to become creative and come up with even more workouts to do that require no equipment.


Walking is free and can be done literally anywhere. Walking after a meal is a great way to support digestion and a healthy metabolism. If you can walk for ten minutes after every meal, you are already on track to great health. Walking after a meal can reduce blood sugar and therefore reduce the body’s insulin response. Taking walk breaks throughout the day can improve circulation and productivity. It’s also a great way to rack up a calorie deficit.


Running is an extension of walking, using more oxygen and calories. Because of this, it requires a higher level of fitness, but anyone can enjoy running by gradually building their fitness. Begin with a one-to-one interval of running and walking. An example would be run for one minute, walk for one minute and repeat. Build on this interval with two minutes, three minutes, etc. Continue until you can run without taking a walk break. There are many apps you can use to record your distance and progress.


Burpees are one of the best inventions on earth. They can be done anywhere with no equipment. They can be done in a hotel room, your living room, or outside in a grassy area or even on the sidewalk. To execute a burpee, begin at a standing position, drop to a push-up position, then back to a standing position with a jump at the end. A great baseline workout is 50 burpees for time. Do them as fast as possible and record your time. Keep track of your time and repeat this workout periodically to see how you improve. Burpees can also be done in conjunction with running, and other exercises.

Jumping Rope

Jumping rope is a fantastic exercise that raises the heart rate quickly and effectively. Technically, a jump rope is a piece of equipment, but they are inexpensive, lightweight, easy to find, and can be folded up conveniently, and taken anywhere. Jumping rope takes practice. Start with single skips and progress to double-unders, and triple-unders.

Jumping rope can be used in conjunction with running, calisthenics, or all of the above. A simple workout that can be done anywhere is one minute of jumping rope with one minute of sit-ups. Repeat this for twenty minutes. You can vary this combination in any way and even throw in a minute rest, if needed. Very little space is needed for this workout; it can even be done in a hotel room.


Speaking of hotels, I once stayed in a high-rise hotel in downtown Atlanta. It had twenty-five floors, so one evening, I went up and down the building stairwell until I had accumulated 100 floors. I was sore for several days after that!

If 100 floors is too much for you, or if it’s not enough, adjust the workout to your fitness level. It is your responsibility to know your limits and know your body. If you’re not sure what number to go for, just start and you can make any adjustments you need during the session. Just make sure you are challenging yourself. You should be breathing hard and sweating to the point you need a shower when you are finished.


Calisthenics are a beautiful gift from God. They utilize your own body weight to work your strength, flexibility, stamina, endurance, and cardiovascular fitness. And, there is a large variety to choose from. They include,

  • Push-ups (and variations)
  • Sit-ups (and variations)
  • Air squats
  • Jumping jacks
  • Lunges
  • Chair dips
  • Bear crawls
  • Broad jumps

Build a calisthenics workout in any variation, and with any time domain of your choosing. You can also mix them with running or jumping rope. A workout I like is:

10 rounds as fast as possible

10 push-ups

10 sit-ups

10 air squats


Working out at home is very convenient, and sometimes the only option if gyms are closed. Designing workouts for yourself is easy and will become even easier the more you do it. And the more you love it, the more you’ll find yourself excited about collecting more equipment. Once you decide to get even simple things like a pull-up bar and some dumbbells, you will have a world class workout facility available to you twenty-four hours a day.

This information is not intended to diagnose, treat, cure, or prevent disease. Individual results may vary, and is not intended for medical diagnosis or treatment. If you have a medical concern or issue, please consult your physician.

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