Bodyweight Exercises — No Equipment Needed

The simplest way to work out at home is to use your own body. There are a variety of effective bodyweight exercises that can help you build strength, endurance and burn calories. And by circuit training (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time.

How to:

Choose your workout — Cardio, strength training or a mixture of both

Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips. Exercise ideas: Step by Step Cardio Exercises, Step by Step Bodyweight Exercises

Choose the length of each exercise — Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps

Get Ready — Set up a timer or use a stopwatch, turn on some music or your favourite TV show and start with a warm-up

The Workout — Do 1 circuit if you’re a beginner or short on time. Do 2-5 circuits for a more intense workout

Sample Cardio Circuit Workout (No Equipment)

1 min: March in place — Lift the knees high and swing the arms

1 min: Jog in place, pushing the arms overhead

1 min: High knees

1 min: Slow, controlled Plyo-jacks

1 min: Regular jumping jacks

1 min: March in place

1 min: Skaters

1 min: Mountain climbers

1 min: High knees

1 min: March in place

Sample Strength Circuit Training (No equipment)

1 min: March in place to warm up

Squats — 20 reps

Reverse lunges — 12 reps on each leg

Pushups (on the knees or toes) — 10-12 reps

Dips — 10-12 reps

Walking lunge with arms overhead — 10-12 reps

Lateral leg lifts


Glutes bridge

Back extensions

Fast Fit EMS does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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