Today I have 5 simple yet effective at-home no-equipment workouts to try! No more excuses, just roll out of bed in your pajamas and get to it! No time, no equipment…no problem! Just do it! I included links to videos or quick descriptions for some but not all of the exercises. If you have any questions about how to do any of them, please comment below and I’ll be happy to reply with a more detailed explanation! Happy Training!

5 No-Equipment Workouts

1. The Basics Workout

This workout won’t take much time and will effectively work the legs, core and arms. Try to complete it as quickly as possible to keep your heart rate up and get a great cardio workout as well!

Beginner – Complete 3 Rounds of the Following Circuit:

  • 5 Push-Ups (From your toes or your knees)
  • 10 Squats
  • 20 Sit-Ups

Advanced – Complete 5 Rounds of the Following Circuit:

  • 10 Push-ups
  • 20 Squats
  • 30 Sit-Ups

3. Quick Cardio Circuit

You don’t have to pedal away on the stationary bike to get a great cardio workout!

Beginner-Complete 3 Rounds of the Following Circuit:

  • 30 seconds Jumping Jacks
  • 10 seconds Rest
  • 30 seconds Hand-to Toe Kicks (Swing your right leg straight out in front of you and touch your toes with your left hand, switch sides)
  • 10 seconds Rest
  • 30 seconds Quick Feet (or optional High-Knees)
  • 10 seconds Rest
  • 30 seconds Lateral Hops (Hop side-to-side over a imaginary line, or place a shoelace or piece of string down to hop over)
  • 1 minute rest

Advanced – Complete 5  Rounds of the Following Circuit:

  • 1 minute Jumping Jacks
  • 10 seconds Rest
  • 1 minute Hand-to-Toe Kicks
  • 10 seconds Rest
  • 1 minute High-Knees
  • 10 seconds Rest
  • 1 minute Lateral Hops
  • 1 minute Rest

3. Ab Mania Workout

This workout will challenge your abs from all angles helping to strengthen the entire core musculature, all the while building that elusive 6-pack!

Beginner – Complete 2 Rounds of the Following Circuit:

Advanced – Complete 3 Rounds of the Following Circuit:

  • 1 minute Plank
  • 15 Supermans
  • 15 V-Ups
  • 15 Kick Downs
  • 20 seconds Side-Plank Left Side
  • 30 seconds Side-Plank Right Side
  • 20 Straight-Leg Sit-Ups

4. Leg Burner Workout

This is a great workout for runners, cyclists or any sport that requires endurance and strength in the glutes and quads!

Beginner – Complete 3 Rounds of the Following Circuit:

  • 10 Walking Lunges
  • 10 Squats
  • 10 seconds Wall Sit

Advanced – Complete 6 Rounds of the Following Circuit:

  • 30 Walking Lunges
  • 30 Squats
  • 30 Seconds Wall-Sit

5. Do It All Workout

This workout does it all, you’ll work your heart, arms, core and entire lower-body! Set the timer and see how long it takes to complete. Record your time to try again at a later date and see if you improve!

Beginner – Complete 3 Sets of the Following Circuit:

Advanced – Complete 5 Sets of the Following Circuit:

  • 10 Burpees
  • 20 Jumping Jacks
  • 10 Hand-Release Push-Ups
  • 20 High-Knees
  • 10 Jump Squats
  • 20 Laterals Leaps
  • 10 Tricep Dips
  • 20 Walking Lunges

More No-Equipment Workouts

If you’re loving these no-equipment needed workout ideas, you might like these too:

No-Equipment Bodyweight Workout // Bodyweight and Running Workout For Time

More Conditioning Workouts

If you have access to a gym or have a selection of equipment at home, give these a try:

Barbell and Burpee 30 Minute EMOM // High-Intensity Lower Body Circuit Workout // 100-20-100 Reps For Time Workout // Killer Full-Body HIIT Workout // 30 Minute Kettlebell HIIT Workout // Run Intervals Conditioning Workout

At Home No Equipment Workouts for Strength and Conditioning