How to Do Equipment-Free Workouts at Home

Everyone is looking for easy workouts to fit any schedule. These equipment-free workouts can be the best way to help prevent you from packing pounds at home. You can target your entire body without any equipment.

Can’t get to the gym during Covid-19 situation? Or don’t you have any equipment available? So, don’t bother! Gym is not the only way to stay fit. You can mold your body to a fantastic shape in the privacy of your home. The body can also get a full body workout without using any machines. Strength training has attracted everyone’s attention. While we fully agree that strength training should be a part of every fitness routine, we are also big supporters of cardio.

Here are some equipment-free workouts that you can do anywhere in your living room, kitchen or home without any equipment. You just crank the music and get started. Easy to fit into any schedule, these workouts are designed to help prevent you from packing pounds at home.

How to Stay Fit and Healthy During Covid-19 Pandemic


Push-ups are a common workout to achieve physical fitness and speed. It strengthens your chest, shoulders and upper arms, and can be done anywhere. Performed in a prone position to raise and lower the body using the arms, push-ups target the triceps, pectoral muscles, and frontal deltoid. They are also effective in increasing strength.

How to do it: Go to a high planks position. Keep your hands on the ground, directly below the shoulders. Start lowering your body. Concentrate for about three feet in front of you, keeping your back straight and neck straight. Until your chest touches the floor. Now, push back up.

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When it comes to back training, no other exercise can equal a pull-up for effectiveness and versatility. A pull-up is referred to as a closed-chain body-weight movement. In it, something is grabbed and the body is pulled up. This exercise targets the latissimus dorsi muscle of the back, along with most other supporting muscles.

How to do it: To do this equipment-free workout, you have to sit under the bar and keep your palms facing forward. Now, raise your legs straight and up, bending your knees on the ground and your knees slightly. Keep lifting till your chin is above the bandage. Slowly bring yourself back to the starting position.

Tip: Pendulum-type swinging may be reduced by bending the knees.


This abdominal exercise begins with lying on the floor with the back, usually hands and knees behind the head or behind the chest, reducing stress on the spinal cord and back muscles. 


This easy-looking abs exercise can make you fit. This is the best workout at home you can do for your core. This exercise includes everything except arms and legs. It often acts as a stabilizer, and is involved in almost every movement of the human body. It mainly focuses on our deep abdominal muscles.

How to do it: Create a push-up position on the floor. Now bend your elbows at 90 degrees and reduce your weight on your forearms.

ALSO READ: Covid-19: 6 Practical Tips to Face the New Quarantine

Wall sit

This exercise strengthens the muscles of the quadriceps. A large muscle group consisting of four prevailing muscles in front of the thigh. The person doing this exercise separates his feet from the wall with shoulder width and comes out of the wall slightly. Then, keeping their backs against the wall, they lower their hips until their knees make the right angles.


This is an important exercise to include in your workout plan. This will help tone the buttocks and legs. If you want to gain muscle or reduce your body fat, squats are one of the best workouts at home anyone can do.

How to do it: Stand straight with feet hip-width apart and tighten your abdominal muscles. Now, sit down as far as you can, as if seated, and straighten your legs.

Tip: During this exercise, you can stretch your arms in front of you for extra balance.

Jumping Jack

It not only provides a full body workout, but also increases your heart rate. This exercise can also be modified into a more intense muscle-building activity.

6 Essential Health Tips to Keep You Fit

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