You don't need a gym membership, a barbell, or even a resistance band. The best no equipment workouts use your bodyweight, gravity, and smart programming to build real muscle and burn fat — anywhere, anytime.
This guide gives you three complete programs (beginner through advanced), a 20-minute express routine for busy days, and a HIIT circuit that'll leave you on the floor. No excuses. Just results.
Your body is the only equipment you need.
Why No Equipment Workouts Actually Work
Muscle doesn't know whether it's pushing against a barbell or the floor. It only knows tension, fatigue, and progressive overload. Bodyweight training delivers all three when you program it correctly.
A 2022 study in the Journal of Strength and Conditioning Research showed that push-up variations produced comparable chest and tricep hypertrophy to bench press when matched for effort. The key variable isn't the tool — it's intensity relative to your capacity.
No equipment workouts also carry advantages that iron can't match:
- Zero barrier to entry — train in a hotel room, park, or living room
- Joint-friendly loading — closed-chain movements are easier on shoulders, knees, and wrists
- Built-in core work — your stabilizers fire on every rep
- Free forever — no membership, no commute, no waiting for equipment
Workout 1: Beginner Full-Body (No Equipment)
New to training or coming back after a long break? Start here. This routine builds a base of strength and coordination using fundamental movement patterns. Do it 3 times per week with at least one rest day between sessions.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee Push-Ups | 3 | 8-12 | 60 sec |
| Bodyweight Squats | 3 | 12-15 | 60 sec |
| Incline Rows (table edge) | 3 | 8-10 | 60 sec |
| Glute Bridges | 3 | 12-15 | 60 sec |
| Dead Bug | 3 | 8/side | 45 sec |
| Wall Sit | 2 | 30 sec | 45 sec |
Progression Tip
Once you can complete all sets at the top of the rep range with good form, move to the Intermediate program. Most people are ready in 4-6 weeks.
Workout 2: Intermediate Full-Body (No Equipment)
You can knock out 15 solid push-ups and 20 bodyweight squats without breaking form. Good. Now we add harder variations, unilateral work, and more volume. Run this 3-4 days per week.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Ups | 4 | 12-20 | 60 sec |
| Bulgarian Split Squats | 3 | 10-12/leg | 60 sec |
| Inverted Rows (table or bar) | 4 | 8-12 | 60 sec |
| Single-Leg Glute Bridge | 3 | 12/leg | 45 sec |
| Diamond Push-Ups | 3 | 8-12 | 60 sec |
| Reverse Lunges | 3 | 10/leg | 60 sec |
| Plank | 3 | 45-60 sec | 45 sec |
Workout 3: Advanced Full-Body (No Equipment)
This is for people who own their bodyweight. If you can do 25+ push-ups, pistol squat progressions, and hold an L-sit, you're ready. Train 4 days per week with an upper/lower or push/pull split across the days.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Archer Push-Ups | 4 | 6-8/side | 90 sec |
| Pistol Squat (or assisted) | 4 | 5-8/leg | 90 sec |
| Decline Push-Ups (feet on chair) | 4 | 10-15 | 60 sec |
| Nordic Curl Negatives | 3 | 5-8 | 90 sec |
| Pike Push-Ups | 3 | 8-12 | 60 sec |
| Shrimp Squat | 3 | 6-8/leg | 90 sec |
| L-Sit Hold (floor or chairs) | 3 | 15-30 sec | 60 sec |
20-Minute Express Routine (When You're Short on Time)
No warm-up excuses. This routine uses a circuit format — move from one exercise to the next with minimal rest. Complete 4 rounds. Total time: 18-22 minutes.
| Exercise | Reps | Transition |
|---|---|---|
| Push-Ups | 15 | 10 sec |
| Bodyweight Squats | 20 | 10 sec |
| Plank Shoulder Taps | 10/side | 10 sec |
| Reverse Lunges | 10/leg | 10 sec |
| Glute Bridges | 15 | 90 sec (round rest) |
Scale it to your level: beginners do 3 rounds with knee push-ups. Advanced athletes add a tuck jump after the squats and hold a pike push-up instead of standard push-ups.
HIIT Bodyweight Circuit (Fat-Burning Finisher)
This is a standalone conditioning session or a finisher you tack onto any strength workout. Work 30 seconds, rest 15 seconds. Complete 3 rounds through all five exercises. Total: roughly 12 minutes of controlled chaos.
| Exercise | Work | Rest | Focus |
|---|---|---|---|
| Burpees (no push-up) | 30 sec | 15 sec | Full body |
| Jump Squats | 30 sec | 15 sec | Legs / power |
| Mountain Climbers | 30 sec | 15 sec | Core / cardio |
| Plyo Lunges | 30 sec | 15 sec | Legs / power |
| High Knees | 30 sec | 60 sec (round rest) | Cardio |
HIIT Recovery Rule
Don't do HIIT more than 2-3 times per week. Your nervous system needs 48 hours to bounce back from high-intensity intervals. Pair HIIT days with easy recovery days — walking, stretching, or full rest.
How to Progress Without Adding Weight
The biggest knock against no equipment workouts is the progression problem. You can't just slap more plates on. But there are five reliable ways to make bodyweight exercises harder over time:
| Method | How It Works | Example |
|---|---|---|
| Add reps | Increase total work per set | Push-ups: 12 → 15 → 20 |
| Add sets | Increase total volume | 3 sets → 4 sets → 5 sets |
| Slow the tempo | 3-sec down, 1-sec pause, 2-sec up | Tempo squats: 3-1-2 |
| Use harder variations | Progress to single-limb or leverage-disadvantaged moves | Push-up → archer → one-arm |
| Shorten rest | Increase metabolic stress | 90 sec rest → 60 sec → 45 sec |
The rule: when you can hit the top of the rep range on all sets, apply one of these methods. Don't change everything at once. One variable at a time keeps progress measurable.
FAQ
Can you build muscle with no equipment?
Yes. Muscle responds to mechanical tension and metabolic stress, not specific tools. Bodyweight exercises can provide both — especially when you use progressive overload through harder variations and tempo manipulation.
How many days per week should I train with no equipment?
3-4 days for strength-focused routines. If you're adding HIIT sessions, cap total training days at 5 and keep at least 2 full rest days per week.
What about back exercises without a pull-up bar?
Inverted rows using a sturdy table edge, doorframe rows with a towel, and Superman holds all target the back without equipment. A $20 doorway pull-up bar is also a worthwhile investment if you're serious about long-term bodyweight training.
Are no equipment workouts good for weight loss?
Absolutely. Bodyweight circuits and HIIT burn significant calories, and the strength routines preserve muscle during a calorie deficit — which keeps your metabolism from tanking.
How long until I see results?
Strength gains start in 2-3 weeks (neural adaptations). Visible muscle changes take 6-8 weeks with consistent training and adequate protein intake (0.7-1g per pound of bodyweight).
Track Your Bodyweight Training With AMUNIX
Bodyweight training only works when you track progression — and that means logging reps, sets, variations, and rest periods every session. Scribbling in a notebook is fine until you're 6 weeks deep and can't remember if you did 14 or 16 push-ups last Tuesday.
AMUNIX tracks it all. Log your no equipment workouts, see your progression over time, and let the app tell you when to level up to the next variation. Pair it with nutrition tracking so your training and eating actually work together.
Related Articles
- Bodyweight Exercises: The Complete Guide
- Quick Workouts for Busy People: 20-Minute Plans That Work
- Home Workouts: Build Strength Without a Gym
Part of the AMUNIX Workouts silo — building your complete fitness knowledge base.
Always consult with a healthcare professional before starting any new exercise program. This guide is for educational purposes and is intended for healthy adults.