The Best No Equipment Exercises

If you’ve ever skipped your workout because you ran out of time, didn’t have enough space, or lacked your usual dumbbells or resistance bands, you are not alone. If the mood isn’t perfectly set for a workout, you’re probably telling yourself to hold off until the timing’s right. 

But the idea that skipping a workout because the dumbbells are MIA or you don’t have enough space is one that our FHITpros are quick to debunk. Sure, they know their way around a studio floor and a smart workout program, but they also know that when you’re traveling, ultra busy, or just don’t feel like dealing with the gym, a routine of challenging bodyweight exercises will always get the job done. And let’s face it, bodyweight exercises can be just as effective as the routine you do with equipment. With the help of our friend gravity, your own body is an amazing tool for pushing your muscles to the limit. 

Here are the equipment-free exercises that top trainers swear by, for their clients and for themselves. Whether you’re looking for a boost of cardio or you want to work your legs, butt, core, arms, or all of the above, there’s a go-to exercise for everyone to keep in their back pocket. No whistles or bells—er, kettlebells—required. 

Air squats help to build both a solid strength foundation and balance in your lower body. They target your thighs, hamstrings, quadriceps, and glutes in particular, helping you to add muscle mass in these areas. 

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones.  

A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. 

Need more workout-from-home inspo? Fhitting Room On Demand is your one stop shop for at-home exercises that you can do on your own time, from anywhere.  

Fhitting Room is the first digital HIIT platform. Our signature programming combines high intensity intervals, strength training, varied exercises and functional movements for an effective total body workout. You can count on Fhitting Room to deliver the energy of a killer group workout experience with the personal attention of a one-on-one training session. We’re here to help you feel less stressed, more productive, safe and strong. Come find your perfect FHIT.