5 Popular No-Equipment Workouts For Busy People

With our busy schedules, finding the time to hit the gym can be a challenge. Be all ears for our no-equipment workouts for you.

We all know that regular exercise is crucial for maintaining good health. But with our busy schedules, finding the time to hit the gym can be a challenge. The good news is that you don’t need a gym membership or fancy equipment to get in a great workout. All you need is the time and determination to tone your body. In this article, we’ll explore five no-equipment workouts that you can do in the comfort of your own home. Thus it makes it easy to fit exercise into your busy schedule.

No-Equipment Workouts

Bodyweight circuits are a great way to get your heart rate up and build strength. Also, they are easy to do exercises. These workouts consist of a series of exercises that you perform one after another with little to no rest in between. Some popular bodyweight exercises include squats, lunges, push-ups, and burpees. Furthermore, you can create your own circuit by combining any of the following exercises.

Jump Squats

Squat jumps are basic drills that assist in increasing body speed as well as power. It is often performed as a part of a set of circuit exercises.

● For this, stand with your feet about shoulder-width apart and your knees slightly bent.

● Bend your knees and then lower your body into a full squat posture.

● Engage your glutes, quads, and hamstrings to drive the body up from the floor.

● After the jump, make sure you land with your knees bent.

With perfect form, jump squats are a great method to burn calories and increase upper and lower body strength.

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Walking Lunges

Walking lunges are another great and simple exercise that focuses on the lower body. Thus it strengthens the glutes, quads as well as hamstrings.

● For this, step forward with your right leg and lower into a lunge position.

● Make sure your front knee is bent at 90 degrees, and your back knee is just above the ground.

● Push off your right leg to propel your left leg forward and into a lunge position.

● Continue to walk across the room or space by alternating legs and taking steps forward.

Also, throughout the exercise, keep your upper body straight and your core muscles engaged.



Planking is a popular core-strengthening as well as posture-improving exercise.

● First, begin by putting your hands shoulder-width apart and your feet together in a push-up position.

● Keep your elbows under your shoulders as you lower your forearms to the ground.

● Make sure your body is straight from your shoulders to your heels.

● Hold the plank for 30 seconds to a minute, and increase the time gradually as your strength develops.

Additionally, it is important to maintain a stable core with tightened abs and glutes. Furthermore, to avoid neck strains, keep your focus on the ground and lower your chin slightly towards your chest.


A burpee is a full-body exercise that includes squats, push-ups, and jumping movements. Also, this could be slightly difficult for beginners. It is a popular form of exercise that can help with strength, stamina, as well as cardiovascular health.

● As usual, begin by standing shoulder-width apart with your feet shoulder-width apart.

● Squat down and place your hands in front of you on the ground.

● Then jump and return to a plank position with your feet back. Also, do a push-up while maintaining your body straight.

● Then leap up quickly and raise your hands overhead.

Here, maintaining the form is vital. Make sure to land lightly and repeat this as many times as you want.


Crunches are one of the best ab exercises that you can do without equipment. They work along the entire abdomen area. Thus they help you achieve strong abs.

● Lay on your back, with legs bent, and feet flat on the floor. You can cross your arms across your chest as well.

● Bring your ribcage closer to your hips by contracting your abdominal muscles. Meanwhile, make sure your lower back is flat on the floor.

● Then, return to the starting posture with your back flat on the ground and squeeze. Repeat it for better results. You can perform 10 to 20 reps in 2 or 3 sets as a beginner.

Getting in a good workout doesn’t have to be complicated or time-consuming. With these five no-equipment workouts, you can easily fit exercise into your busy schedule. Remember to start slowly and then gradually increase the intensity of your workouts over time. Furthermore, with dedication and consistency, you can definitely achieve your fitness goals and maintain good health.

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