20 Quick No-Equipment Workouts to Get Fit Anywhere

In this article, we’ll explore 20 quick, no-equipment workouts designed to fit into even the busiest schedules. These routines are fun, scalable, beginner-friendly, and perfect for travel, home, or office breaks. Get ready to sweat, smile, and feel amazing—no gym required!

1. Jumping Jacks

Jumping jacks are a timeless classic for a reason. They offer a simple yet powerful way to elevate your heart rate, engage multiple muscle groups, and warm up your body before diving into more intense exercises.Just 60 seconds of jumping jacks can activate your cardiovascular system, making them ideal as a warm-up or a standalone cardio burst. They target your calves, quads, shoulders, and even your core.Plus, they’re easy to modify. If you want a low-impact version, step side-to-side instead of jumping. Want more intensity? Add a squat after each jump.Use jumping jacks in circuit training or repeat in intervals to build endurance and get that heart pumping!

2. High Knees

High knees are a dynamic movement that gets your legs moving fast and your heart rate soaring. This cardio powerhouse also strengthens your core as you drive your knees up.To perform high knees, jog in place while lifting your knees as high as possible toward your chest. Keep your back straight, pump your arms, and land softly.This movement not only burns calories but also improves coordination and agility. Beginners can slow down the pace, while advanced users can aim for speed and intensity.Try high knees in 30-second bursts between other bodyweight movements to keep the energy high and burn more fat.

3. Mountain Climbers

Looking for a move that does it all? Enter mountain climbers. These get your core, shoulders, chest, and legs all working together — and they torch calories.Start in a plank position and drive your knees alternately toward your chest. The faster you go, the more intense it gets. But form matters: keep your hips low and core tight.Mountain climbers are perfect for high-intensity interval training (HIIT) routines. They improve cardiovascular endurance, agility, and overall body coordination.Don’t be afraid to add mountain climbers between other exercises to boost the cardio effect of your session.

4. Push-Ups

Push-ups are the gold standard of bodyweight strength training. They target your chest, shoulders, triceps, and core all in one go.Start in a plank position, hands under your shoulders, body in a straight line. Lower yourself down until your chest nearly touches the ground, then push back up.New to push-ups? No worries! Start with knee push-ups or incline push-ups against a wall or table. Want a challenge? Try diamond push-ups or elevate your feet.Push-ups are a must-have in any no-equipment workout routine. They build real upper body strength and can be tailored to every fitness level.

5. Squats

If you want stronger legs and a toned booty, squats are your best friend. This foundational move builds lower body strength and stability.Stand with your feet shoulder-width apart, push your hips back, and lower your body like you’re sitting in a chair. Keep your chest up and knees in line with your toes.Squats target the quads, glutes, hamstrings, and core. You can do air squats, pulse squats, jump squats, or even one-legged squats for variation.No matter the variation, squats are an essential, functional movement that improves mobility and burns calories.

6. Plank

The plank is a deceptively simple core blaster. It strengthens your entire midsection while engaging your shoulders, glutes, and legs.Get into a forearm plank position and hold your body in a straight line from head to heels. Engage your core, keep your hips level, and don’t let your back sag.Start with 30 seconds and work your way up. Feeling strong? Try side planks or add leg lifts for more challenge.The plank builds endurance and posture control, making it an excellent move to include in any home workout.

7. Glute Bridges

Need a move to wake up your glutes? Glute bridges are it. They isolate the glutes and hamstrings without stressing the knees.Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground by squeezing your glutes, then lower down with control.This is a great exercise for those who sit a lot or struggle with lower back tightness. It strengthens your posterior chain and improves hip mobility.Add pulses or hold at the top for a burn you’ll feel tomorrow!

8. Tricep Dips (Using Chair or Step)

Say goodbye to flabby arms with tricep dips. All you need is a sturdy surface like a chair or bench.Sit on the edge, hands by your hips, then slide your hips off and lower your body by bending your elbows. Push yourself back up to start.This move zeroes in on your triceps, but also works your shoulders and chest. Keep your elbows close to your body for maximum impact.Do them slowly and with control to prevent injury and get the most from each rep.

9. Burpees

Love ‘em or hate ‘em, burpees are a full-body beast. They combine a squat, jump, and push-up into one explosive move.Start standing, squat down, jump into a plank, do a push-up, jump back in, then leap up. Repeat.Burpees skyrocket your heart rate, build strength, and torch serious calories. Modify by removing the push-up or jump if needed.They’re tough, but effective. Add burpees to your workout for a killer cardio burn.

10. Wall Sit

The wall sit is a static move that builds strength and endurance in your legs. It’s simple, but oh-so-effective.Stand with your back against a wall and slide down until your thighs are parallel to the floor. Hold this position for 30-60 seconds.This move targets the quads, hamstrings, and glutes. The longer you hold it, the deeper the burn.Challenge yourself by adding pulses or holding weights like water bottles.

11. Reverse Lunges

Reverse lunges are great for toning your glutes and protecting your knees. They’re also excellent for improving balance.Step one foot back, bend both knees to 90 degrees, then return to standing. Alternate sides.Keep your core engaged and your front knee aligned over your ankle. Add a twist for core work.Perfect for beginners or advanced exercisers, reverse lunges are a lower-body staple.

12. Bicycle Crunches

Want to sculpt your abs? Bicycle crunches are a go-to move. They engage your obliques and upper and lower abs all at once.Lie on your back, hands behind your head, and bring opposite elbow to knee while extending the other leg.Keep the motion controlled and don’t yank on your neck. Quality over speed.Use this in any core circuit or after a strength workout for a strong finish.

13. Inchworm Walkout

Inchworm walkouts are a total-body warm-up and strength move. They increase flexibility, coordination, and core strength.From standing, bend forward, walk your hands out to a plank, then walk them back in and stand up.This movement stretches hamstrings, activates the core, and warms up the shoulders. Add a push-up at the bottom for extra intensity.Inchworms are perfect for waking up your body before a workout.

14. Side-Lying Leg Raises

This underrated exercise strengthens your outer thighs and hip stabilizers. It also tones your glutes.Lie on your side, legs stacked, and raise the top leg with control. Lower and repeat.Keep your core tight and toes pointed forward. Add ankle weights or hold at the top for a burn.Great for building strength and improving balance.

15. Arm Circles

Simple yet surprisingly effective, arm circles build endurance in the shoulders and upper arms.Extend your arms to the sides and draw small circles. Reverse the direction after 30 seconds.This move is ideal for warming up or finishing a workout. For added challenge, hold light objects in your hands.Arm circles are a gentle but effective toning tool.

16. Skater Jumps

Skater jumps bring power and speed to your lower body. This lateral movement strengthens your glutes, quads, and calves.Leap from side to side like a speed skater, landing softly and using your arms for balance.Skater jumps improve agility, coordination, and cardiovascular fitness. Try doing them in timed intervals.Perfect for cardio-focused routines or HIIT.

17. Bear Crawls

Bear crawls are a fun, full-body movement that lights up your core, shoulders, and legs.Start on hands and toes with knees off the ground. Crawl forward and backward with small, controlled steps.Bear crawls challenge your coordination and build endurance. Use them in warm-ups or active recovery.They’re playful and functional, and they never get boring.

18. Standing Oblique Crunches

You don’t have to lie down to hit your abs. Standing oblique crunches are perfect for targeting the sides of your core while staying upright.Lift your knee to your side as you bring your elbow down to meet it. Alternate sides.This move boosts mobility and can be added to any routine for a core finisher.Great for people with limited floor space or mobility concerns.

19. Calf Raises

Calf raises are great for toning your lower legs and improving ankle stability.Stand tall, rise onto the balls of your feet, then lower with control. Repeat for reps.Try doing them on stairs for a greater range of motion. Want more challenge? Do single-leg calf raises.They’re a small move that makes a big difference over time.

20. Shadow Boxing

Shadow boxing is not just cardio; it’s stress relief too. This no-equipment upper body blast boosts coordination and agility.Throw punches in the air while bouncing lightly on your feet. Imagine an opponent and stay light and fast.Add in uppercuts, jabs, and crosses. Use a timer for intervals to build intensity.It’s energizing, fun, and perfect for small spaces.

Conclusion

There you have it: 20 quick, no-equipment workouts to get you sweating, smiling, and strong—anywhere, anytime. Whether you’re traveling, working from home, or just don’t have time for the gym, these moves make fitness simple and accessible.

Mix and match 3–5 exercises to create your own circuit. Or do them all, one per minute, for a killer 20-minute session. Whatever your level or location, your fitness journey can begin now.