Blog Fitness Effective And Simple No Equipment Workout Plan

Effective And Simple No Equipment Workout Plan

How To Build A Workout Plan With No Equipment?

What pops into your mind when you hear the word ‘workout?’ Most people imagine hard-core-burn-to-hell exercises in gyms where you sweat like it’s 40+ degrees. You need to buy super expensive clothes, take pricey fitness classes, and lift only heavy weights. But in reality, everything can be so much easier. What if I told you that you don’t need to spend money on workouts at all?


Moreover, you can build a perfect accessible no equipment-workout plan after which you will get more fit and more powerful. So, how to build a workout plan with no equipment? Here are a few simple steps you should follow:

  • Set your goals. Do you want to lose weight or gain some massive muscles? Your goals can make you stay motivated. 
  • Schedule your activities. Buy colorful stickers and jot down the schedule of activities on them. Then attach the stickers to the wall, so that you won’t forget about your workouts. 
  • Make sure you have some space in your room and comfy sports clothes. It can be a living room or a guest room. It doesn’t matter. The point is that it should be spacious enough for you to generate various movements. For clothing, you can use simple leggings and a sports bra. 
  • Start slowly and then progress. Don’t dive into hard exercises at the beginning because you will loіe your motivation pretty fast. 
  • If you feel pain in your knees or stomach, stop the exercise immediately. 
  • Start by doing bodyweight exercises. A bodyweight workout is great because you do not need any equipment and your whole body is involved. When you are doing total-body bodyweight exercises like lateral lunges, squats, and push-ups, you’re training your core too. Your body needs to stabilize itself through movements. This means it will engage the muscles that are responsible for keeping your body balanced and stable (2).
  • Monitor your progress. Take pictures of yourself before the workouts and check your weight. After a couple of weeks do the same things and compare the results.

Fitness App

What Is The Best 6-Week Home Workout Plan With No Equipment?

Working out is no easy feat. It is hard to start, especially when you are at home. Moreover, sometimes you have no idea what to start with since there are hundreds of apps and Youtube channels with lots of information. But chillax because today you will learn a great 6-week home workout plan with no equipment. Are you ready? Let’s go.

Before you start with a no equipment working plan, you should learn how to perform these essential exercises CORRECTLY. If you don’t do them right then it will give you no results:

  • Push-Ups

Get down on your fours, and place your hands wider than your shoulders. Straighten your legs and arms. Lower your body until your chest slightly touches the floor. Pause and then push yourself back up. 

  • Squats

Stand with feet a little wider than hip width, toes facing front. Push your hips back. Bend at the knees and ankles, and press your knees open. Sit into a squat position by keeping heels and toes on the ground.

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Running 3 Miles: Calories Burned, Weight Loss Success And Everything Else You Need To Know

Read More: Grip Strength Workout For Maximal Hand And Forearm Strength


  • Butt Kicks

Stand with your feet about hip-distance apart. Start kicking your feet up, touching the buttocks, and pumping your arms.

  • Crunches

Lie down on your back, bend your knees, place your arms across your chest, and inhale. Then exhale by lifting your upper body. Keep your neck and head relaxed. Inhale again and return to the standing position

  • Plank

Lie on the floor with your hands flat on the floor and core engaged. Keep your forearms and knees on the floor. Raise yourself a little bit and create a straight line from the knees to the head. Hold in this position. 

  • Jumping Jacks

Stand with your legs straight and your arms to the side. Jump up by spreading your feet beyond hip-width apart and bring your arms above your head. Jump again, lower your arms and bring your legs together. 

  • Sit-Ups

Lie on your back with your knees bent. Keep your feet on the floor. Place your arms on either side of your head. Crunch your abs and lift the shoulders off the mat. Hold for a second and then move back to a starting position.

no equipment workout plan

  • Warm-Ups

They are essential at the beginning of every workout plan. The basic warm-ups are slow jogging, jumping jacks, hip rotations, yoga, knee and ankle circles. Make sure you move as much as possible. A perfect warm-up lasts from 5 to 10 minutes. 

Now you have a clear idea of how to perform these cool and effective no-equipment exercises. Check out this grouped 6-week plan of no equipment workout routine:

Warm-Ups 15 Butt Kicks
25 Jumping Jacks 30 Sit-Ups
7 Push-Ups 20 Crunches
20 Squats 30-Second Plank
15 Lunges
Warm-Ups 25 Lunges
15 Butt Kicks 30 Squats
25 Crunches 10 Jumping Jacks
20 Sit-Ups 10 Push-Ups
35-Second Plank
Go for a nice stroll in the park
Warm-Ups 40-Second Plank
30 Butt Kicks 7 Sit-Ups
20 Squats 10 Push-Ups
30 Jumping Jacks 25 Crunches
15 Lunges
Warm-Ups 25 Sit-Ups
35 Crunches 10 Lunges
20 Butt Kicks 10 Push-Ups
20-Second Plank 25 Squats
30 Jumping Jacks
Saturday And SundayRest

This 6-week no equipment workout routine is perfect for both beginners and advanced. Don’t forget to rest for 15 seconds in between each move.  Perform it for six weeks and when you feel stronger you can add a couple of new sets or double the number of moves. You will not only feel a burn in your body but also become stronger and more energized.

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no equipment workout plan

Is There Any Full-Body Workout Plan With No Equipment?

Holidays, genetics, junk food obsession – these are not the only reasons we might have extra weight. When you are motivated to change your shape or just keep your body healthy you start mulling over sports. 

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If you are willing to do full-body workouts but don’t feel like spending money on gyms and personal trainers then you are in the right place. The matter is that you can get lost in hundreds of full-body workout plans with no equipment. And that’s okay. When we are showered with a lot of options we automatically panic or get perplexed. 

But is it possible to find an effective no gym workout plan? The answer is yes.  

Today in this article you will learn about a full-body workout plan you can perform in your apartment or a house. Let’s get started. 

Circuit Training Plan

3 complete sets of 6 exercises are below. 1-minute rest between sets.

  • Body weight squats: 20 repetitions (reps)
  • Push-ups: 10 reps
  • Walking lunges: 10 reps for each leg
  • Dumbbell rows (using a full milk carton or another weight): 10 reps for each arm
  • Plank: 45 seconds
  • Jumping jacks: 30 reps (5).

You need to stick to this full-body workout plan in order three times. Don’t forget about a 1-minute rest between each set. Now we are going to focus on each exercise meticulously to understand how to do it properly.

  • Body Weight Squats

These will mainly train up your quadriceps, hamstrings, calves, and glutes (your legs and bum).

First, stand with your feet shoulder-width apart, your toes should be slightly turned out. The next thing you should do is to slowly bend at your knees and drop your hips to lower your body. Remember to keep your heels flat on the floor and your back must be straight (5).

Remember: Your knees should be in the direction of your toes. If they are further then you don’t do this exercise properly. 

Pause for a while and get back to the starting position. Repeat this movement 20 times and head to the next exercise.

no equipment workout plan

  • Push-Ups

Push-ups are quite common and they are part of every non-equipment workout routine because they train most of your upper body muscles, primarily focusing on your chest (or pectorals), shoulders (or deltoids), and triceps.

First, place yourself in a plank position, put your hands slightly wider than your shoulders and your feet in a comfortable position and balance), butt down, and your back straight (5).

Then lower your body towards the ground by keeping your back straight. keep the arms as close to the body as possible. Then push back and repeat it ten times. 

Remember: Keep your buttocks low. Do not lift it too high. The body should create a straight line.

Read More: EMOM Workouts: The Ultimate Guide

  • Walking Lunges

This exercise will burn your lower body muscle groups. Walking lunges train your legs and buttocks (5).

Make sure you have a space to walk. You’d better perform this exercise in the hallway or a corridor. 

Stand upright, with feet together, and take a large step forward with your right leg. Then lower your hips towards the floor by bending your knees. Keep your knees at a 90-degree angle. The back knee (your left one in this case) should be facing the ground without touching it. Your front (right) knee should be pointing to the end of the hallway (5).

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Remember: Keep your back straight all the time. And make 10 reps on each leg. If you want to make it more difficult you can carry water bottles while doing lunges. 

  • Dumbbell Raws

Don’t get frustrated if you have no dumbbells in your place. Use your imagination and replace the weight with carton milk or water bottles. 

This exercise will train your latissimus dorsi (lats) while also engaging your entire back, shoulders, and arms.

You can use a chair, a bench, or a long coffee table for this exercise. Place your left arm and leg on it with your knee bent. Bend over so that your body is parallel to the ground while keeping your back straight (5).

When you reach down you should pick up the weight with your right hand and pull it towards your body. Keep the weight close to your chest and your arm close to your body. After that extend your arm back. 

Remember: Do not use too heavy weights at the beginning. It will injure your arm muscles.

no equipment workout plan

  • Plank

Lie down and keep your arms as if you are about to do a push-up. Keep the body balanced. Bum down and hold your back straight. 

With the help of this workout, you will engage your abs and core. This activity is the most essential since it builds your body strength. The more power you get, the more time you will be able to do the plank. 

Remember: Don’t lift your buttocks while doing planks. Keep it low. 

  • Jumping Jacks

This is a funny and active exercise that invigorates your body in seconds. 

Begin with your arms close to your body, and then jump and snap your legs shoulder-width apart and clap your hands above your head. Repeat it 30 times (5).

Remember: Do not jump too fast. Start with a slow pace. 

Now you can freely enjoy the full body no equipment workout plan.


What Is The Best 30 Day Workout Plan With No Equipment?

You tried to work out in the gym but quit it because you hadn’t felt comfortable enough and it hurt your budget? Now probably you are looking for a no gym equipment plan since the sport is the inevitable part of your being. If you desire to do exercises at home but have no clue what to start with then you will find this 30-day workout plan with no equipment beneficial. 

Strength training is beneficial for reductions in anxiety symptoms, improvements in cognition and self-esteem, improvement in sleep quality for adults with diagnosed depression, and reduction in depression symptoms (1).

  • The Workout Structure

This 30-day toning workout plan with no equipment involves three categories of workouts: upper body, lower body, and core. Before we jump into the program you should know that you mustn’t do the upper body and the lower body exercises two days in a row. 

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Complete 30 repetitions on each exercise (1).

Days 1-10 Days 11-20 Days 21-30
Day 1: Upper Body Day 11: Rest Day 21: Rest
Day 2: Lower + Upper Body Day 12: Cardio + Core Day 22: Upper Body + Core
Day 3: Cardio Day 13: Upper Body + Lower Body Day 23: Core + Lower Body
Day 4: Core Day 14: Rest Day 24: Cardio
Day 5: Upper Body + Lower Body Day 15: Cardio Day 25: Rest
Day 6: Cardio & Core Day 16: Rest Day 26: Upper Body + Lower Body
Day 7: Rest Day 17: Upper Body, Lower Body, Cardio Day 27: Cardio + Core
Day 8: Cardio & Core Day 18: Core Day 28: Rest
Day 9: Upper Body Day 19: Core + Upper Body Day 29: Lower Body
Day 10: Lower Body Day 20: Lower Body +Upper Body Day 30: Upper Body

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

no equipment workout plan

Upper Body Exercises

Tricep Dips

  1. Sit on the floor. 
  2. Press into your palms to lift your body and slide forward a bit.
  3. Lower yourself until your elbows are bent between 45 and 90 degrees. 
  4. Push yourself back up slowly until your arms are almost straight and repeat.


  1. Start with a plank position. 
  2. Then bend the elbows to the sides.
  3. Lower your chest to the ground. 
  4. Then push back to the plank position 

Side Plank

  1. Get in the plank position.
  2. Turn your body to the right, reaching your right into the air. 
  3. Put your right foot on top of the left.
  4. Come back to plank and repeat 10 times. 

Lower Body Exercises


  1. Stand with feet a little wider than hip width, toes facing front.
  2. Push your hips back. Bend at the knees and ankles, and press your knees open. 
  3. Sit into a squat position by keeping heels and toes on the ground. 

Side Lunges

  1. Stand with legs hip-width apart and step your left foot to the left. 
  2. Bend the left knee.
  3. Keep the right leg straight. Press down through the left heel and get back to the starting position. 

Calf Raises

  1. Stand straight.
  2. Come up on your tiptoes.
  3. Lower back down.
  4. Repeat 10 times. 



  1. Lie on your stomach.
  2. Reach your arms in front of you, relax the shoulders, and squeeze the glutes. 
  3. Lift your legs, chest, arms, and head off the ground, and slowly lower back down. Repeat 10 times.

Ab Curl Hollow Hold

  1. Lie on your back and bend the knees towards your chest. 
  2. Press the legs out reaching through the toes.
  3. Bring the legs back into the center. 
  4. Repeat this 10 times.

Side-Lying Inner Thigh

  1. Lie on your left side, bend the right knee and place the foot in front of your left leg.
  2. Lift the left leg and pulse it up as high as you can for 10 repetitions. 
  3. Repeat on the other side.

no equipment workout plan

How To Build A 4 Week Workout Plan For Weight Loss With No Equipment?

Holidays full of fat dishes, junk food, sweets, and a lot of more pleasant stuff can give us something unpleasant – extra weight. So, if we want to get rid of it we need to work out. But gyms or group fitness trainings are not suitable for everyone. That’s why doing sport at home sounds more appealing. If you want to know how to build a 4-week workout plan for weight loss with no equipment you need to keep reading this article. Here are essential steps you should follow:

  • Determine your goals. If you want to lose weight write it down in your sport journal or in your diary. It doesn’t matter. But keep it seen. 
  • Think of how much time you can devote to your training. 
  • Food is essential. Losing weight during workouts is going to be more effective if you devour 250-500 fewer calories per day (3).
  • Choose a comfortable place to work out. It can be any spacious room in your apartment or a house.
  • Don’t rush into dozens of exercises exhausting yourself. It’s unnecessary and inefficient. 
  • Do warm-up activities before exercises. They will help your body get prepared for toning training. 
  • Opt for the whole body workouts. Here is an example of an effective workout you can do at home:
  1. Squats – 5 sets of 5 reps
  2. Push-ups – 3 sets of 15 reps
  3. Planks – 3 sets, 30 seconds hold each
  4. Side lunges – 15 times on each leg (4).
  • What you DON’T need to do: multiple exercises for each body part with 10 sets. This will lead to fatigue and the feeling of nausea during your workout. It can also result in overtraining, in which you will experience a decrease in performance and might see no muscular improvements (3).
  • Always rest for 30 seconds or 1 minute between sets. Once you feel fatigued or too tired then rest a little more. Don’t overwhelm yourself. 
  • Devote at least 30 minutes to your training. If you have too little time, then it’s okay. It is still better than no workout at all. 
  • Train at least 2 times per week. It will help your body slowly get used to a training routine. 
  •  Eat healthier meals. Avoid junk food, fizzy drinks, and sweets. The same goes with alcohol which is the source of “stupid” calories. 
  • Measure your progress. Stand on your scale at the end of each week and jot down your results. Also, you can take pictures of yourself that can show you changes in your body shape. 
See also
How To Increase Lung Capacity And Keep Your Lungs Healthy


If you desire to stay fit or lose weight you don’t necessarily need to rush to the gym and hire a personal trainer. You can create workout plans with no equipment at your place. By doing this, you will save time and money. There are different online apps and Youtube sources that can be helpful. The most important thing you should do before training is to figure out your aims. Once you acknowledge them you can start the workout routine.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A 30-day strength training routine — no equipment required (2019,
  2. Here’s Exactly How to Start a Legit Workout Program Without Joining a Gym (2018,
  3. How To Build Your Own Workout Routine: Plans, Schedules, and Exercises (2022,
  4. The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym (2022,
  5. 5.  The best no-equipment home workout for beginners (2019,
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