20 Quick No-Equipment Workouts to Get Fit Anywhere
Who says you need expensive gym equipment to get a great workout? Not anymore! In fact, a 2024 study by the American Council on Exercise revealed that nearly 70% of fitness lovers prefer bodyweight workouts when they’re traveling or avoiding the gym. That’s right — no dumbbells, no machines, no excuses!In this guide, we’re sharing 20 quick no-equipment workouts that you can do literally anywhere. Whether you’re in a hotel room, at home, in the park, or in a small apartment, these exercises are perfect for building strength, burning calories, and staying in shape — all with zero equipment. Ready to start moving? Let’s go!
1. Jumping Jacks
Jumping jacks are the classic warm-up move that gets your whole body involved. They elevate your heart rate, improve circulation, and wake up sleepy muscles.They’re perfect for getting the blood flowing before a more intense routine. In just 30 seconds, you’ll feel your body heat rising — a signal that it’s time to burn some calories. No matter your fitness level, jumping jacks remain a favorite because of their simplicity and effectiveness.You can even modify them if you have joint concerns. Step jacks are a low-impact version that still brings the heat!
2. High Knees
This cardio-focused move gets your heart racing and works your lower body and core all at once. All you need is a little room to run in place.Pump your arms and lift your knees as high as you can. It’s a fast-paced way to improve endurance, agility, and even core control. Do them in short bursts for maximum fat burn.High knees are especially great for home workouts because they take up minimal space. Try doing 3 sets of 30 seconds for a killer calorie-burn.
3. Bodyweight Squats
Bodyweight squats are one of the best no-equipment exercises to tone your legs and glutes. They engage your thighs, hips, and core while helping improve posture and flexibility.The beauty of squats? They’re easily modifiable. Beginners can start with shallow squats, while advanced users can hold at the bottom for added tension.Add variety with squat pulses or jump squats to make your workout more dynamic — and more intense!
4. Push-Ups
Push-ups are the ultimate upper body bodyweight workout. They strengthen the chest, shoulders, triceps, and core, all while requiring zero equipment.Start on your knees if you’re new, or elevate your hands for incline push-ups. As you build strength, aim for full-body push-ups and eventually diamond or decline variations.Even just 10–15 push-ups a day can lead to noticeable muscle tone and upper body definition over time.
5. Plank
Planks are a cornerstone of core workouts. Holding this position builds incredible strength in your abs, lower back, and shoulders.Try holding a plank for 30 seconds to a minute. Focus on maintaining a straight line from head to heels. It may look simple, but your muscles will definitely feel the burn.For a challenge, try side planks or plank-to-push-up variations to engage more stabilizer muscles.
6. Mountain Climbers
Mountain climbers combine cardio and core work in a single explosive move. They mimic the motion of running, but in a plank position.Fast-paced and fiery, this exercise gets your blood pumping in no time. It targets your arms, shoulders, abs, and legs — all at once!Try 20 seconds on, 10 seconds off for 4 rounds. It’s an excellent way to incorporate high-intensity interval training (HIIT) into your no-equipment routine.
7. Triceps Dips (Using Chair or Bed Edge)
All you need is a stable surface like a chair or the edge of a bed. Triceps dips work the backs of your arms — a notoriously tough area to tone.Keep your feet flat and lower your body by bending your elbows. You’ll feel the back of your arms working immediately.Do 2–3 sets of 10–12 reps to start sculpting those arms!
8. Wall Sit
Wall sits are deceptively tough. You simply “sit” against a wall and hold the position for 30 seconds or more.This move targets your quads, glutes, and calves. It’s also a mental endurance challenge — your muscles will shake, but push through!Want more? Try holding a book or lifting one foot off the ground for extra challenge.
9. Lunge Pulses
Pulse lunges are great for deep leg and glute activation. Unlike standard lunges, you hold the position and move up and down in small pulses.They require balance and control, engaging stabilizers as well as major muscle groups.Try 15 pulses per leg, rest, and repeat for a glute-burning experience.
10. Burpees
Burpees are one of the best full-body fat-burning exercises — no equipment needed. They include a squat, jump, plank, and push-up all in one.They’re intense, fast-paced, and highly effective. Just a few reps get your heart rate soaring.Try a 30-second set and rest for 30 seconds, repeating 4 times for a quick but brutal sweat session.
11. Side Plank
Side planks focus on your obliques — the side muscles of your core. They also help with balance and shoulder strength.Start with 20–30 seconds per side. Make sure your body stays in a straight line, and avoid sagging at the hips.Advanced tip: Add leg lifts to increase the difficulty.
12. Glute Bridges
Lying on your back with knees bent, lift your hips into the air. This movement activates the glutes and hamstrings.Glute bridges are ideal for building a strong posterior chain without any equipment.Hold at the top for a few seconds to increase the intensity. Add pulses for an extra burn.
13. Inchworm Walkouts
This warm-up move doubles as a strengthener. Start standing, walk your hands out to a plank, then walk them back in.Inchworms stretch the hamstrings while activating the core and shoulders. It’s perfect at the start or in the middle of a routine.Do 10 reps for a great combination of flexibility and strength work.
14. Leg Raises
Leg raises isolate the lower abs — one of the trickiest areas to target. Lie flat and lift your legs slowly, engaging your core.Make sure your lower back stays pressed to the floor. Controlled movement is key here.Try 3 sets of 10–15 reps for deep core activation.
15. Skater Hops
This lateral movement builds agility, coordination, and lower body power. It mimics the motion of speed skating.Hop side to side, landing softly and using your arms for momentum.It’s also a fun way to elevate your heart rate and strengthen your legs.
16. Superman Hold
Lie on your stomach and lift your arms, chest, and legs. You’ll feel it in your lower back, glutes, and shoulders.This is excellent for posture and spinal support — something often neglected in bodyweight training.Hold for 30 seconds, rest, then repeat for three rounds.
17. Standing Oblique Crunches
Stand tall and crunch your elbow toward your knee. This movement hits your waistline while improving balance.It’s a quick way to fire up your core without getting on the floor. You can do it anywhere, even during a break at work.Add it into your warm-up or active recovery between intense sets.
18. Bear Crawls
Bear crawls are full-body beasts. They activate your core, arms, legs, and back — all while improving coordination.Crawl forward and backward in a controlled manner, staying low to the ground.Do 3 rounds of 20 seconds each to challenge your endurance and strength.
19. Pike Push-Ups
This variation of the push-up puts more emphasis on the shoulders. Your body forms a triangle shape as you lower your head toward the floor.It’s a great no-equipment way to train for handstands or overhead pressing strength.Start with 5–10 reps and work your way up as you build shoulder stability.
20. Shadow Boxing
Throw some jabs, hooks, and uppercuts in the air. Shadow boxing is fun, energizing, and burns a surprising amount of calories.It boosts cardiovascular fitness, improves coordination, and helps relieve stress — especially after a long day.Put on music and go all out for 1 minute rounds with 30-second breaks.
Conclusion
And there you have it — 20 no-equipment workouts that you can do anytime, anywhere. Whether you have five minutes or fifty, you now have a library of effective, fun, and portable fitness options. These moves help you stay on track with your goals without spending a dime or hitting the gym.
Remember, consistency beats perfection. Do what you can, when you can. Sprinkle these exercises into your day — during lunch, before work, or while binge-watching your favorite show. Your body will thank you!
So grab your mat (or don’t!) and get moving. Fitness is now officially wherever you are.
