No Equipment Workout

Exercise is something I feel everyone needs to carve out in their day. I feel strongly about this not only because of the health benefits exercise offers but because of the “happy feeling” you get from it. Exercise is known to boost serotonin levels and I can tell you first hand, it does.

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I understand that everyone is at different phases in their lives and everyone’s schedules are different. Many people have stresses that can’t be ignored, busy schedules that just won’t give and different levels of fitness that prevent them from improving their lifestyle. The thing is, it’s no secret that coming up with excuses not to work out is very easy to do. One thing that is not easy… is getting started.

Whatever your excuse, whatever your reason, working out can actually solve it. It helps reduce stress, gets you to the next level of fitness and EVERYONE has 30 mins a day they can carve out to exercise. Some people spend more time in the bathroom in any given day! 30 minutes, that’s it. If you just can’t seem to fit it in your day, then just start your day 30 minutes earlier or end your day 30 minutes later. The benefits will always outweigh the excuses.

Now, I understand some people were not born athletes or feel they were never very fit to begin with. Maybe people are too ashamed or embarrassed to go to the gym. Whatever you have to do, just make it happen, even if you have to work out at home.

One of My Favorite No-Equipment Workouts

I want to share with you one of my favorite workouts that works your entire body and can serve as a good starting point. The best part is, you really don’t need any weights (unless you choose to) or equipment, and you don’t need much room either. This is a no-equipment workout that can be done in the comfort of your own home.

This no-equipment workout consists of 4 Sets. The entire workout is 45 minutes to an hour long if you repeat each set three times. If you choose to do this, each set is about 15 minutes long. I really like this workout because you have the flexibility to do as many sets as you have time for. For example, if you only have 15 minutes, just pick one set and do it three times or do the whole workout one time! The last set (Set# 4) is only a 5-minute set so you can tack that on for a quick ab workout as well.

Let’s say you have an hour today but tomorrow you just don’t have the time, do the full no-equipment workout today and tomorrow just rest. Again, 30 minutes is the recommended time to workout in each day so feel good about 30 minutes. If you can however fit the hour in, then by all means.

Another great thing about this no-equipment workout is you can choose whatever modification you want for each exercise. So, for example you can do the alternating reverse lunges with or without a set of weights. You can do regular push-ups or push-ups on your knees. Just do whatever it is that you can do. Don’t be afraid to push yourself but also remember, proper form on an easier modification is better than doing the hardest modification incorrectly. So, while I always encourage pushing yourself, do so with proper care.

Below is the workout:

Set #1

20-Alternating Reverse Lunges (these can be done with or without weights).
10-Push-ups (feel free to do them on your knees if you are not able to do 10 regular push-ups in a row).
15-Burpees (these can be done with or without the jump). You can also substitute for a 60-second plank.
10-Triceps dips (you could also do some tricep extensions).
20-Sit ups for your upper abs (you can do whatever type of sit-ups you want).

Set#2

30-Jumping Jacks
20-Bicep Curls (if you do not have any weights just do a towel curl).
20-Alternating Side lunches (these can be done with or without weights)
30 Seconds each side-Side plank
20-Sit ups for your lower abs

Set#3

20-Squats
10-Forward plank hip rolls
30 Second-Mountain climbers
15-Shoulder Presses (If you do not have weights, just do the bear crawl).
20-Bicycle Crunches

Set #4

20-Plank jacks
20-Forward plank with alternating knee taps
10-Alternating Crunches to a bridge
10-Standing side to side twist with weights

Summary

If you do not have any dumbbell weights for this workout, you can certainly choose the moderations and still get the workout done. Although this particular workout does not present the need for weights, I do strongly recommend purchasing some minimal workout equipment. For starters see the workout equipment list below.

Yoga- Mat

Weights- I suggest you purchase light, medium and heavy. You can purchase this set and choose which weights you are comfortable with.

Water Bottle- Hydration is key to your health and I you will definitely need water during this workout! Why not buy something that is fun and you know you will drink from!

Leggings- Every mom needs a pair of comfortable leggings, not only for everyday use but for workouts as well. I find that leggings are my favorite to work out in. They are comfortable, they don’t get in the way and you can move easily in them!

With these few things, you can do almost any workout in the comfort of your own home and/or simple space. Also, sometimes it helps to purchase a couple things to make you feel good while working out! So, what are you waiting for? Get started today!

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