How To Exercise Without Equipment

How To Exercise Without Equipment

You don’t need to join a gym and pay expensive membership fees in order to get fit. You don’t even really need to spend any money to get fit. It all depends on you and how much money you are willing to spend.

A gym membership can be really expensive. There are advantages to joining a gym, but today I want to talk about exercising at home without equipment. With minimum cost you can exercise in the comfort of your own house. You can spend the money you would have used for a gym membership on equipment that you can literally use for years to come.

There is a lot of exercises you can do just using your body weight. With that I mean that you use the weight you already have to do a exercise. An example of what I mean by this is a push up. You can do a push up at an incline, where you have your hands on a low wall or on a handrail and you are at a 45-degree angle. The weight you “push up” in this position in much less than when doing a normal push up on the ground.

Examples of body weight exercises:

  • Squats
  • Pushups
  • Situps
  • Lunges
  • Planks
  • Crab-Walk
  • Crunches
  • Leg raises
  • Side lunges
  • Burpees
  • Star-jumps
  • Mountain climbers
  • And many more


Skipping is a great aerobic exercise, and the equipment is cheap as well. Make sure to buy a good quality rope so that it doesn’t curl or twist while you are skipping.

If you prefer the outdoors, look for a park near you where they have some outdoor equipment that you can use at no cost. Invest in a decent pair of running shoes, go for a jog to the park and make use of the equipment on offer and at the same tyime enjoy the fresh air.

Talking about shoes…. Remember to look after your feet. If you are going to start exercising, invest in good shoes for the purpose. If you are running, by a good quality shoe with soft soles to minimise the impact on your knees. Make sure the shoes are a perfect fit and comfortable, because there is nothing that can kill and exercise routine as quickly as sore feet.

When you exercise at home, write down a plan of what you want to do.

It is up to you if you want to focus on different muscle groups on different days or if you prefer to do a mix every day. I prefer to mix it up and do a bit of everything.

A sample plan will look something like this:

Day 1

  • 12 squats
  • 12 push-ups
  • 12 sit-ups
  • Skipping for 2 minutes
  • Plank for 1 minute
  • Do 3 sets of the above.

Day 2

  • 12 lunges
  • 12 leg raises
  • 12 star jumps
  • Skipping for 2 minutes
  • Do a wall-hold for 1 minute
  • Do 3 sets of the above.

This is just an example of a very basic plan that you can do at home with no equipment. You don’t need to be an expert to start exercising.

There are literally 100s of exercises you can pick. There are some really good books available.   Or download an exercise app, there are some good apps that doesn’t cost you anything.

I downloaded a HIIT timer to count down for me.  It is really helpful when you want to do 30 seconds of squats, rest 5 seconds, 30 seconds of crunches, rest 5 seconds, etc.

Before you go out and sign a contract for an expensive gym membership, decide what type of exercise you like and if you can do it without joining a gym. You can always start by just doing body weight exercises and buy some gym gear every month with the money you would have spent in a gym membership.

But the most important thing is to invest in a good pair of shoes and start moving!