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Training without Equipment

Are you looking to stay fit and active but don't have access to fancy gym equipment? No worries! You can still achieve your fitness goals with simple yet effective exercises that require no equipment. Here, we'll explore various training methods that you can easily incorporate into your routine, whether you're at home, traveling, or simply prefer working out without equipment.

Women doing Squats

Stick to the Big 3

Push Ups / Squats / Sit Ups

When in doubt, stick to the basics! Push-ups, squats, and sit-ups are foundational bodyweight exercises that target multiple muscle groups and provide a full-body workout. They require no equipment and can be modified to suit your fitness level, making them ideal for beginners.

Try EMOM Training

EMOM, or Every Minute on the Minute, is a workout style where you perform a specific exercise at the start of each minute, aiming to complete it before the next minute starts. It's a quick and effective way to get fit without needing any fancy equipment. Example: Set your timer to buzz every minute for a total of 10 minutes. For the first set, complete 6 push ups, and 6 sit-ups, and rest in the time left over for that minute. Repeat another 9 times. You can get creative by extending or shortening the overall workout duration, changing the exercises, and number of reps to complete. This provides a sharp, efficient workout, in a small period of time.

Men doing Push ups

Utilise Pyramid Training

Pyramid training allows you to customise your bodyweight workout by adjusting the reps and difficulty level as you go. For example: Begin with 2 squats and 2 pushups, then progressively increase the reps to 3 and 3, 4 and 4, all the way to 10 in ascending order. You can get creative with this. Add more exercises, or even go in descending order. Find a rep range and difficulty level that works for you, and enjoy the structure that this adds to your bodyweight training!

Men doing wall sits

Incorporate Isometrics

Isometric exercises involve holding a static position to engage specific muscles without movement. These exercises are excellent for building strength, stability, and muscular endurance. Common isometric exercises include planks and wall sits. They require no equipment and can be performed virtually anywhere, whether you're at home, or in an outdoor space, making them a convenient addition to your training routine.

Walking / Running

Don't underestimate the power of walking or running, as these are effective forms of cardiovascular exercise. Whether you prefer a leisurely stroll around the neighbourhood or an intense trail run, walking and running are excellent ways to improve cardiovascular health, burn calories, and boost mood and mental well-being. All you need is a good pair of shoes and the great outdoors!


People enjoying a run

Training without equipment opens up a world of possibilities for staying active and healthy. You don't need fancy machines or expensive gear to get a great workout. Whether you're at home or with friends, you can achieve your fitness goals with determination and these simple strategies. So, don't let the lack of equipment hold you back. With these tips, you can build strength, improve endurance, and feel your best without ever needing to rely on equipment.

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