No Gym: No-Equipment Home

There are times where you might find yourself at a place without any workout equipment. If you are used to a luxurious home that has a gym, you can also exercise without any equipment. Being not always refers to using the gym equipment. You can be creative and do practical exercises that don’t need the use of any working equipment.

Working out at home without any equipment is beneficial. It means no more waste of time driving or commuting to the gym. You may also save the money that you might use to pay at the gym. You might ask yourself many questions like; is it useful, how to do it, how do I benefit, and more. These will be answered below.

no gym workout

No Gym: No equipment home workout

There are various exercises that you may do at home without any gym equipment. These are different workouts and the type of exercises that you can do without gym equipment.

Aerobic/ endurance exercises

Aerobic exercises are also known as endurance exercises, and they involve the cardio side of your body. The exercises change your breathing pace and heart rate.  Forget about the treadmill and the bike that you usually access at the gym and increase your heart rate with natural exercises.

The exercises that increase your breathing pace while you are home include but not limited to;

  1. Running
  2. Jogging
  3. Dancing
  4. Burpees
  5. Walking
  6. Swimming


  • Lowers blood pressure
  • Weight loss
  • Lowers harmful LDL cholesterol levels and raise good HDL cholesterol
  • Boost mood and fight depression
  • Lower blood sugar levels
  • Reduce inflammation

Strength exercise

Strength exercises are meant to strengthen your muscles and bones. When you are at the gym, you might lift weights to endure and strengthen your bones as well as muscles. However, you can have lean muscles without the use of gym machines and tools.

Home exercises for strength, including but not limited to:

  1. Squats
  2. Pushups
  3. Planks
  4. Mountain climbers


  • Helps with chronic disease management
  • Builds muscles
  • Makes you healthy and fit
  • Gives stamina


Flexibility exercises can be done at home without any gym equipment. These exercises are meant to strengthen your joints and make the muscles flexible. They involve stretching your body. You stretch your body before doing any other exercises at home, and there are plenty of exercises one can do. These include;

  1. Triceps stretch
  2. Butterfly stretch
  3. Seated shoulder squeeze
  4. Side bend stretch
  5. Standing quad stretch


  • Improve the flexibility of your muscles
  • Reduce tightness and muscular pain
  • Increase blood circulation
  • Improves posture
  • Relieves neck and back pain
  • Calms your mind and relieves stress

Balance exercises

Balance exercises are meant to strengthen your body muscles so that you can stand upright without any challenges. They help you to maintain good posture and break falls and swaying.

Some of the exercises include;

  1. Walking on what foot
  2. Tai chi
  3. Yoga
  4. Pilates
  5. Tightrope walk
  6. Heel-toe walking


  • Improves body posture
  • Improves your body stability
  • Reduce injury risks
  • Prevent you from falling
  • Improves coordination

Safety tips

You should train with care so that you don’t hurt yourself. When your body is hurting, you might be discouraged from home training. Make sure that you don’t injure yourself while training at home. Below are the safety tips.

Remove destructive material

Watch out for cables at home. When you are running, jogging, you must be careful of cables so that you don’t hook them with your feet. If you are jogging indoors, clear the room that you are using and make sure that cables are secure so that they don’t distract you while jogging or running.

Be careful of slippery floors and footwear. Wear shoes that have a proper grip so that you don’t skid while you are running. Wear clothes that make you exercise freely without any distractions. If you are using headphones, wear sports headphones that are codeless to minimize distraction from cables.

Clean your working place

Make sure that you are running on a clean floor. If you are doing exercises indoors, make sure that the floor is clean. Take rid of any material that is lying idle on the floor and make sure that there is no water or oil. Dirty floors might destroy your focus, or you might get hurt while exercising. Jogging, running, and walking can be safely done outdoors. If you decide to do these exercises out of your yard, make sure that you have an Identity card so that you can be identified if anything happens to you.

Know when to stop exercising.

You should have a schedule with different types of exercises so that you train smart. Mix different types of exercises so that you don’t strain your body from over-exercising. You might have body pains, headaches, and anxiety due to overworking. You must also listen to your body. If you are feeling exhausted, you must take a break.

Check weather

It is recommended to train when the weather is more relaxed and avoid sunny weather. Train in the morning or evening when the weather temperature is low. You may wear sunscreen if the temperatures are higher to protect your skin. Training in sunny, humid weather may lead to dizziness, headaches, palpitations, and you might faint while working out.

Hydrate your body

Training dehydrates your body. You lose more water through sweating, hence consume adequate water to keep your body fit and healthy. You must drink water before and after exercising. During your session, you must also drink water.

Prepare your body

You must start by warming up your body before doing an intense workout. Start slowly and gradually so that your body can adjust accordingly. You must also finish off properly and make sure that your body cools down appropriately.

Avoid areas that are secluded if you are jogging or running outside your yard. Don’t distract vehicle traffic, run, walk, or jog off the road. You may wear reflective clothing if you are jogging at night. Don’t exercise in dark places at night.

How to follow your home routine exercise

Training at home might tempt you to fall back due to the lack of a coach or laziness. You should follow your schedule and stay fit.

Have a schedule

You must have a schedule that you can follow so that you stay motivated to do exercises. Record your activities and workouts so that you can track your performance.

Pair your exercise with other activities

Choose exercises that you like doing so that you enjoy it. Doing exercises that you don’t like might discourage you. You can spice up your exercises with an activity that you enjoy doing. For instance, dancing can be done by playing your favorite music. A walk with a friend and go to the nearby shopping center, pairing your exercises with another activity, can make you enjoy exercising without experiencing the pain and boredom.

Tag a friend

Find a partner to do the exercises together. Having a partner can motivate you to stick to your schedule and have a proper workout session. You might also be challenged to achieve specific exercise goals.

Have a variety of exercises

Don’t stick to the same type of exercises you might end being bored. You can mix various types of exercises so that you get challenged to do and learn new things.

Be inspired

You should read more about exercises and their benefits. You can read magazines online and testimonies of people who do exercises. Seeing other people being successful in exercising can motivate you to work harder on your own.

Final thoughts

Exercising at home without any gym equipment is possible, and you may realize a lot of benefits. You can serve the money that you might use to commute to the nearby gym. Gym equipment is expensive; not everyone can afford it. Therefore you can make strides by exercising at home without any equipment. Exercising at home can be easy if you do it while doing your favorite chores.

You can kill two birds with a single stone at the same time. You should do various exercises that your body can undertake. Make sure that the environment where you exercise is safe and clean. Stay safe and avoid exercises that might injure your body.

If you are not good at keeping up with an exercising schedule, you can subscribe to the Eat Burn Sleep program to improve your body fitness by sleeping properly while burning fat.

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