The Best Workout for Beginners Without Equipment

Looking for an easy, effective way to exercise without investing in expensive workout equipment? You’re in the right place! This article will provide the best workout for beginners that only requires your body, and show how you can get fit without breaking the bank.

Quick facts: Best Workout For Beginners Without Equipment

  • ✅ Doing bodyweight exercises is an effective way to get in shape and improve body strength. (Harvard Health Publishing)
  • ✅ Bodyweight exercises can improve cardiovascular health, which is beneficial for overall health. (American Heart Association)
  • ✅ Beginner workouts should focus on compound exercises and high-intensity interval training (HIIT). (VeryWellFit)
  • ✅ A combination of aerobic and strength-training exercises has been shown to be the most effective way to get in shape. (U.S. National Library of Medicine)
  • ✅ The best way to start a beginner workout routine is by establishing a routine that can be followed on a regular basis. (American Council on Exercise)
  • Introduction

    Working out is an important part of leading a healthy lifestyle and having the right equipment can help you reach your fitness goals. However, if you are just starting out, it can be challenging to know where to start. Fortunately, there are plenty of bodyweight exercises you can do without any equipment that can help you get in shape.

    Let’s take a look at the best workouts for beginners without any equipment:

    Benefits of exercise

    Exercise has a variety of immediate and long-term benefits for physical and mental health. It can help improve heart health, reduce stress, increase energy levels, build muscle strength and endurance, improve flexibility, and even boost your immune system.

    Exercising regularly can also make you look better by improving your endurance and strength, helping to tone your muscle tissue, and making you appear more fit. Furthermore, exercise can help boost your self-confidence by creating a sense of accomplishment when you reach your fitness goals.

    In addition to physical benefits of exercise such as these, it has been linked to improved mental health as well. Studies have shown that regular exercise may help reduce symptoms of depression and anxiety disorder by increasing endorphins (the hormones responsible for making us feel happy) in the brain.

    Overall, the benefits of exercise are vast and varied – something everyone should take advantage of!

    Bodyweight Exercises

    Bodyweight exercises are a great way for beginners to get started with their fitness routine without the need for any extra equipment. A few basic bodyweight exercises that any beginner can do include squats, lunges, push-ups and crunches. These exercises can help you build strength, flexibility and balance.

    Let’s take a look at some more bodyweight exercises that are suitable for beginners:


    Push-ups are an excellent bodyweight exercise for building muscular strength and endurance. They target the chest, shoulders, triceps, and core muscles. Push-ups can be done anywhere with minimal equipment or space needed, making them an ideal workout for beginners.

    While most people think of them as an upper body exercise only, push-ups also engage your abdominals and lower back muscles while stabilizing your body during the movement.

    The key to doing proper push-ups correctly is to keep your body in a straight line from head to toes. Your hands should be shoulder-width apart and slightly turned outwards. Slowly lower yourself until your chest lightly touches the ground before pushing back up and returning to the starting position. As you become stronger, you can challenge yourself even more by trying:

    • One leg push-ups
    • Doing a faster tempo of repetitions


    Squats are an important and fundamental bodyweight exercise that can help improve strength, mobility and balance. When done correctly they engage the large muscle groups of your legs, core, and back. Squats can be performed with no equipment at all and are a great way to begin your journey into fitness.

    To begin a squat:

    • stand with feet shoulder width apart,
    • lower hips until thighs are parallel to the ground,
    • push up through your heels until standing straight again.

    By performing squats regularly you’ll develop strength from your lower body as well as stability from engaging your core muscles throughout the movement. Squats are also very functional in that they mimic everyday movements such as sitting down or bending over to pick something up from the ground, making them applicable to every day life!


    Lunges are an excellent bodyweight exercise for beginners. Lunges involve stepping forward with one foot and bending both knees to about 90 degrees, with the front knee over the front ankle and the back knee just shy of touching the floor. When returning to the standing position, push down through your front heel and squeeze your glutes while keeping your core engaged. This helps ensure proper technique while engaging more muscle groups than simply walking or jogging.

    Lunges can be done with weights, but are also an effective weight-free exercise for beginners as they help build muscular strength, balance, and flexibility. They can be done anywhere anytime with minimal space – all you need is enough room to take a few steps forward or backward. When lunging, make sure you don’t let your “rest” knee touch the ground – this helps keep tension on those leg muscles and allows you to get a full range of motion during each rep. Lunges can also be done dynamically (by jumping) or statically (without jumping).


    Planks are a type of bodyweight exercise that helps to build core strength, improve posture, and help with balance. This is an especially beneficial exercise for people just getting started with their workout journey as it doesn’t require any equipment and can be done anywhere.

    It starts by having you get into the prone position, which involves lying on your stomach with your arms outstretched in front of you. From here, you should lift both your arms and legs off the floor and hold them in this position for 20-60 seconds before lowering yourself back down to the floor to complete the plank. This variation can be modified by adding a leg raise or hip raise to increase the intensity and target different muscles, such as your glutes.

    Additionally, planks can also be completed by:

    • Standing on one leg
    • Side plank variation which targets different body parts while helping to further develop balance and coordination.

    Resistance Band Exercises

    Resistance bands are an excellent tool for those just starting out in the fitness world who don’t have access to gym equipment. Resistance bands provide a unique set of benefits to aid with strength training. They can target the same muscles as free weights, but with the benefit of being able to focus on the targeted muscle and prevent injury.

    Let’s take a look at the different benefits resistance bands can provide:

    Bicep curls

    Bicep curls are one of the most popular exercises for building upper arm strength, and they can be done with resistance bands. Resistance bands come in a variety of sizes and resistances, providing an effective workout for both beginners and advanced fitness buffs.

    To do a bicep curl with a resistance band, securely loop the band around your legs, just above the ankle area. With your feet slightly wider than shoulder-width apart and your arms by your sides, hold onto both ends of the band firmly. Maintaining good posture and keeping your elbows close to your body, curl the band up towards your chest while exhaling. Ensure that you are using slow and controlled motion during the movement. After holding briefly at the top of the bicep curl position, slowly lower back down to starting position while inhaling and keeping tension in the band throughout movements.

    Tricep extensions

    Tricep extensions are a great exercise for beginners using resistance bands because they involve minimal equipment and easy setup. In this exercise, you will need to hold one end of the band in each hand and stretch it out as far as possible with your arms extended above your head.

    Keeping your arms straight and close to your ears, slowly curl the band down towards the side of your head by bending at the elbows while activating your triceps. Once you have completed the contraction, slowly release back to start position feeling those triceps burn!

    Make sure to perform equal reps on both sides for best results. You should aim to do 8-12 repetitions for a total set of three in order to really feel that energy drainage at the end!

    Chest presses

    Chest presses with resistance bands are an exercise that can be done at home and is especially beneficial for beginners. To do this exercise, tie the resistance band around a stable object such as a sturdy door handle or pole. Stand facing the handle or pole and grasp both ends of the resistance band in your hands. Step away from the object so that there is tension in the band. With your hands shoulder-width apart, slowly press outward against the band until your arms are fully extended and then return to start position.

    Do 2-3 sets of 8-12 repetitions to complete one set of chest presses with a resistance band. This exercise is effective in targeting your chest muscles and helps improve posture while sculpting those muscles.


    The squat is one of the best exercises you can do for your lower body and core. Using a resistance band, it is possible to replicate the motion of a free weight squat with added tension from the band.

    To do a resistance band squat, place your feet shoulder-width apart and loop a resistance band around both legs, just above your knees. Squat down, pushing your hips back and keeping your knees over your toes. Go as low as you can without compromising on form, then drive through the heels to return to standing position. Ensure that you keep tension on the exercise band throughout the entire move; this will maximize its effectiveness and work both slow-twitch and fast-twitch muscle fibers.

    Core Exercises

    Core exercises are essential for any workout routine to improve stability, posture and strength. Core exercises can be done without any equipment and are suitable for beginners. These exercises are easy to learn, but can still provide effective results.

    Let’s find out more about some of the best core exercises for beginners:


    Crunches are a great core exercise that can be done with or without equipment. This simple yet effective exercise works your entire abdominal region and improves core strength, stability and posture.

    To perform crunches correctly, start by lying on your back with your feet flat on the floor hip-width apart. Place your hands behind your head and lift your shoulders off the ground in a crunching motion so that your elbows are pointing out to the sides. Make sure to use a slow and controlled motion in order to engage more of the abdominal muscles for maximum effectiveness. Hold for one second then slowly lower back down to the starting position.

    It’s important to keep good form when doing crunches so that you don’t cause any injury or strains in the process of building muscle and strength.

    Russian twists

    Russian Twists are a great core exercise for beginners who do not have access to any workout equipment. They involve twisting the torso from side to side, working the obliques and other muscles in the abdomen.

    To perform this exercise, start by sitting on the floor with your knees bent and feet flat on the ground. Lean back slightly, engaging your core as you lift your feet off of the ground ever so slightly. Make sure to keep your lower back pressed into the ground at all times.

    From here, slowly twist your torso from side to side—aiming to get as much rotation out of each twist as possible—and alternate sides until you feel a burn in your abdominals. Adding a weight such as a medicine ball can be beneficial for maximizing results with this exercise but is not necessary for beginners without equipment.

    Bicycle crunches

    Bicycle crunches are an excellent core exercise for anyone looking to start strength training without any equipment. Bicycle crunches can be done by lying on the floor with your hands behind your head, legs extended up and out in a “bicycle” position, and then alternating bringing both knees in towards your chest while simultaneously crunching your elbows up towards them. The combination of the knee tuck and reaching arms helps engage core muscles as well as increase cardiovascular health.

    Bicycle crunches also help to improve balance, coordination, and flexibility all at once. To make this exercise more challenging, you can add a medicine ball, weight plate or dumbbell to hold while you do the exercise. This will increase the intensity of the workout and target additional muscle groups while helping build strength.

    Bicycle crunches are an effective core exercise that anyone can do, regardless of whether they have access to equipment or not.


    Planks are an effective core exercise that helps create a stronger, more stable midsection while building endurance and strengthening the muscles in your back and abdomen. Planking involves holding your body in a pushed-up position, balancing yourself on your forearms with your toes pointed towards the ground. This isolates the abdominal muscles, strengthens the spine, and helps with postural stability. When performed correctly, planks can help improve posture and core strength.

    Planks are appropriate for beginner exercisers since they require little or no equipment and can be done anywhere. Planks can also be modified to increase or decrease difficulty level depending on an individual’s fitness level and goals.


    Stretching is an important part of any workout routine and especially important for beginners. It can help improve flexibility, reduce the risk of injuries and help you perform exercises with correct form. Additionally, stretching can help you reduce muscle tension and improve posture.

    Let’s look at the different types of stretching so you can get the best out of your workout:

    Hamstring stretch

    The hamstring stretch is a great exercise for the beginner, who might not have access to any workout equipment. This exercise helps to lengthen and strengthen the hamstrings, which are the group of muscles that run from the back of your thigh to your knee.

    To perform this exercise, stand with feet shoulder-width apart and keep your core engaged. Bend forward at the waist and reach for your toes. Hold for 30 seconds then, straighten up and switch legs. Repeat 3 times on each side for maximum benefit.

    The hamstring stretch is an important part of a balanced workout routine as it can help reduce tightness in the hips and lower back which could lead to injury if left untreated. It also increases flexibility in these areas which can help improve posture and performance in other activities like running or cycling. Since it doesn’t require any equipment, this easy-to-remember exercise can be done anywhere without taking up much time or money!

    Quad stretch

    A quad stretch is a great exercise for beginners who are looking to improve their flexibility without the use of any equipment. It targets the quadriceps, which is a large muscle that runs down the front of the thigh.

    To do this exercise, start in a standing position, then bend one leg back and grab your ankle with your same-side hand. Then, slowly pull your ankle toward your butt while keeping your hips squared. Make sure you keep your upper body straight and upright throughout the movement, and hold the stretch for about 30 seconds before switching to the other side.

    For an added challenge, you can also try performing this stretch while lying on your stomach to increase intensity even further.

    Shoulder stretch

    The shoulder stretch is a simple exercise you can do to improve posture and flexibility in the upper body. To perform the shoulder stretch, stand with your arms at your side and feet shoulder-width apart. Take a deep breath in and lift your shoulders up towards your ears. Hold for a few seconds, then exhale as you relax your shoulders downwards. Repeat this stretch several times to increase mobility in the shoulders, arms, and chest muscles.

    You can also use a wall or doorway as an anchor point to help increase the intensity of this stretch. After doing the shoulder stretch, you can move on to other exercises that target other muscle groups or body parts for a complete workout without equipment!

    Calf stretch

    To do a calf stretch, start by standing an arm’s length away from a wall. Place the hands on the wall at shoulder height and step back with one leg while keeping the heel of the front foot firmly on the floor. Bend the front knee while keeping your back leg straight, so you can feel tension in your calf muscle. Hold this position for 15 to 30 seconds and then switch legs.

    This simple move helps loosen up tight calves and can improve range of motion as well as reduce soreness after a workout. Repeat this move up to three times per side for best results.


    In conclusion, a beginners workout without equipment can vary greatly depending on the desired goal. For instance, cardio exercises like running and jogging, as well as calisthenics such as planks and squats, are all excellent ways to get a full body workout and improve cardiovascular health. Additionally, incorporating bodyweight exercises such as pull-ups and push-ups into a daily routine is also beneficial for building strength and muscle mass.

    Ultimately, the best workout for beginners without equipment will be dependent on their fitness goals and what they want to accomplish with their physical fitness journey.

    FAQs about: Best Workout For Beginners Without Equipment

    Q1: What are some good beginner workouts without equipment?

    A1: Bodyweight exercises are great for beginners and can be done anywhere without any tools or equipment. Squats, push-ups, planks, lunges, jumping jacks, burpees, mountain climbers and wall sits are just a few of the exercises you can do.

    Q2: How often should I do a beginner workout without equipment?

    A2: As a beginner, you should aim for 3-4 days of exercise per week. Try to do a mixture of cardio, strength and flexibility exercises, and mix up the exercises you do each workout.

    Q3: What should I be aware of when doing beginner workouts without equipment?

    A3: Make sure you warm up your body before each workout and cool down afterwards. Also, take breaks when needed and listen to your body if something doesn’t feel right.

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