How To Get Fit With No Equipment

Whether you are travelling, stuck at the office, or nowhere near a gym, staying fit can become a challenge when your environment isn’t cooperative. Fortunately, new research tells us that short periods of intense exercise can be just as effective – or even more so – than longer, moderately intense, workouts that you may be used to. In fact, switching up your workouts is vital for enhancing your fitness as it takes your body out of the comfortable ‘steady state’ and into a fat burning, muscle building, state. This means shorter workouts and faster results. #YesPlease

To help you out, we have compiled a list of high-intensity bodyweight workouts that you can do anywhere and anytime…

How it works

  • Warm up: Anything to speed up your heart rate will do. For example, a light jog with arm rotation, high knees, or skipping.
  • Circuit training: Using the concept of “rounds for time”, time yourself from beginning to end of each circuit (including rest breaks), with the objective of beating your old time the next time you do it.
  • Cool down: Walk it out and do some light stretches. If you run out of time, ensure that you complete a small stretching session before you sleep.

Note: It is very important to adjust the number of rounds to your fitness level. If you are not very active, reduce the number of rounds to suit your needs.

Morning Run

Morning Run

Outdoor workouts

Note: Measure out the running distance before you begin each circuit.

Circuit 1

Complete 3 rounds of …

  • 400m run
  • 20 Alternating side planks (10 each side)
  • 10 Tuck jumps (lift knees as high as possible when you jump, ‘tucking’ into your chest)
  • 10 Air Squats


Circuit 2

Complete 2 rounds of…

1 kilometer run, stopping to do 10 pushups every minute that elapses during the run.
*Make sure the ground is clean and it is safe to stop!


Circuit 3

Complete 3 rounds of…

  • 300m run
  • 20 burpees (pushup, jump up and clap hands over head)
  • 15 push ups (keeping elbows locked into your sides, option to bring knees to ground) – Make sure to get your chest all the way to the ground!
  • 20 Air Squats
Push ups - anywhere

Push ups – anywhere

Indoor workouts

Circuit 1

Complete 5 rounds of…

  • 10 Pushups
  • 20 Jumping jacks (ensure you can hear your hands clap together overhead)
  • 20 Air Squats (squats with no weight)
  • 10 Jumping lunges (from a lunge position, jump as high as you can, switching legs in the air and landing in a lunge with opposite leg forward)


Circuit 2

Complete 6 rounds of…

  • 10 Pushups
  • Walk hands to feet (from push up position)
  • 10 Jumping squats (squat down with hands extended in front of you and explode upwards into the air as high as you can)
  • Walk hands out to plank
  • 50 Mountain climbers (in plank position, bring knee to chest and tap toe on the ground, alternating legs)
  • Walk hands back to feet
  • 10 One leg squats (standing on one leg, squat down like you are sitting in a chair. Alternate standing foot each round)


Circuit 3

Complete 6 rounds of…

  • 20 Toe touches (with only your butt touching the ground and knees slightly bent, attempt to touch your toes)
  • 20 Glut bridges leg raises (lying on your back, lift your hips off the ground and extend legs out straight – one at a time)
  • 50 Snow angels (with only your butt touching the ground, simultaneously extend arms and legs out to the sides, just like you do when making a snow angel).


Concluding thoughts

With no commute, gym membership fees, or long waiting times for machines, you may just find that this kind of circuit training is more convenient, effective and even more fun than your usual gym routine. From this day forward, finding the time and resources to workout have officially become easier.



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