How to Build Physical Fitness at Home Without Equipment




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The gym doesn’t always sound like the best idea if you don’t want expensive memberships or can’t find the most convenient one. And buying heavy equipment to build a home gym is super expensive as well and many can’t afford to do that. So, how to get fit at home without equipment then you may wonder? 

You don’t have to work with expensive equipment to improve your physical fitness at home. There are plenty of workouts that you can do to get fit at home without equipment. You can easily create an at-home workout regime and that’ll do just fine with no equipment using bodyweight alone.

Now the question is, how do you actually do it? Well, not to fear as in this article I will be providing you some at home workouts that you can do easily and on top of that share some tips that can help you get fitter faster. So, without further ado, let’s get right to it.

Can You Actually Get Fit at Home without Equipment?

The gym isn’t for everyone so can you actually get fit at home? If you are an at home parent looking after your kids or if you have a demanding job then making some time for focusing on your fitness and going to the gym can be downright impossible.

You truly can get fit at home through body weight exercises as well as cardio. Building yourself a good fitness routine at home is easier than many think by adding in exercises like dips, planks, mountain climbers, lunges and squats along with adding weights or bands to add more difficulty.

If you want to do it all at home then you’re going to have to spill out a hefty amount as gym equipment is not cheap. But you don’t really have to do that to get fit.

It’s a misconception that you can only get fit by hitting the gym and training with heavy equipment. But that is totally not true. Sure, using workout equipment can make achieving your dream body much easier. But that doesn’t mean that’s the only way.

There are plenty of workouts that you can do at home without equipment at all. When your aim is to just cut off some extra fat and improve your strength and stamina, home workouts can be excellent.

At Home Workout Regime to Get Fit

There are plenty of workouts that you can do without the help of any equipment. In this section I will provide a small workout regime that I personally have followed to keep my body toned and fit.

I’m sure you can easily do it as well by sacrificing nothing more than just a few minutes from your day.

Warm Up

Start by warming up, which will make your heart rate go up and stretch your muscles. You can jog in place or do jumping jacks as your warm-up exercise.

Warming up will jump start your circulatory system to help you exercise better. It is one of the most important yet most overlooked parts of any workout. So, make sure you do it.

Push Ups

Let’s begin with some push ups. Your palms should be on the floor, and you have to use your core strength to climb up and down on your hands.

Remember to not push yourself too much. If you can start with 5 push ups then do just that. The trick is to stop just before you think you are about to reach your limit. You can slowly do more as you become stronger.

Bicycle Crunches

Let’s do some crunches now. 40 seconds of bicycle crunches. Place your hands behind your head and lay flat on the ground. You have to work your core to make a bicycle motion with your legs.

Bicycle crunches are excellent for trimming down some stomach fat. It also helps develop your abs and obliques.

Jumping Lunges

Jumping lunges come next. You’ll be placing your legs forward and bent, and your opposite knee should touch the floor. Repeat with alternate legs. You can do this for 40 seconds.

This workout targets your glutes, hamstrings, quadriceps and calves. It also strengthens your knees. 

Russian Twists

Next, you’ll have to do Russian twists. You’ll start by sitting on the floor and raise both your legs upward. You should feel the burn in your core.

Then you’ll have to twist your body to your right while your legs are suspended in the air. Repeat on both sides for forty seconds.


Finally, you’ll end this routine with forty seconds of plank. Position yourself as if you are about to do a push up but then put your elbows on the ground.

Now, lift your buttocks up to keep your torso parallel to the ground and hold this position for 15 seconds or as long as you can.

Do these for fifteen minutes every day. You’ll be seeing results in no time. The best way to keep this routine fun is to change it with different variations. Don’t hesitate to add a few more exercises to this routine if you want to challenge yourself even more.

Tips for Working Out at Home

If you’re a beginner, it might be a bit difficult for you at first. You’ll be getting stronger by the day, and it’ll be easier for you. I’ve got three useful tips for you that you’ll want to include and remember on your fitness journey.

Setting Goals

Before you start your journey, you should set goals to make the trip a lot easier. It will also help you keep focused and motivated throughout the whole journey.

It’s effortless to fall trap to the need of getting fast results, but your fitness journey has to be slow and productive.

Keeping Track

Keeping track of your workout routine and progress will not only be the document of your journey but also motivate you to keep trying and work your way towards your ideal body. You can also get creative with how you keep track.

If you’re crafty, you can make a journal to count your progress as you go. You can again try making the pages fancy and cute while keeping track.

But if you don’t want to do any of that, you can download a tracking app on your phone and save your progress daily or weekly.

Keep within Your Limits

Make sure you know your limits while working out. Don’t push yourself too hard or not you’ll get too sore and will have to refrain from exercising for a few days. Whether it be push ups, sit ups or planks always do a little less than your maximum limit.

That way you can avoid being too sore and keep working out. Do more and more gradually as you become stronger.

Follow Free Workout Challenges

YouTube is a rabbit hole when it comes to something you want to learn. There are so many fitness videos online that you can follow, which will undoubtedly give you a lot of flexibility and strength.

The best thing about these videos is that you won’t need any equipment from the gym.

Besides, it’s also virtually possible to do these routines anywhere. As these are challenges with guaranteed results, you’ll feel more motivated to continue seeing the results within yourself.


Yoga can be a great companion for your regular workouts to boost your health. Yoga is hugely beneficial for your health, and science is the witness of it.

Yoga will make you feel relaxed, help you breathe better, and make you more flexible. It’s physically and mentally healthy for people of all ages.

Besides, yoga will also improve your back pain if you have any. There are specific poses aimed to work in particular areas.

It’s perfect for your heart health, sleep problems, mood elevation, stress relief, and fitness. Once your mind improves, your body will too.

Use a Fitness App

Fitness apps work the same way as free workout videos. If you don’t want to engage with workout videos and spend time finding the right one for you, you can follow fitness apps that will give you specific rounds and sets of workout plans. 

Home workout – No Equipment is an excellent little app that you can use to help you do your home workouts.


Heavy equipment might be a necessity when trying to bulk up. But if it is just to lose some extra fat and get fit then home workouts can be all you ever need.

After reading this article, I’m sure you now know how to get fit at home without equipment and can finally focus on improving your physique. Thanks for reading. Wish you good health and a long life.

Tired of No Gym Equipment? Get started with Rogue Fitness Today!

My wife and I found Rogue Fitness for home workout setups and have been amazed at the quality and overall craftsmanship. With the current stay-at-home issues over the virus having a personal gym has become much more of my focus.

Purchasing the Rogue Fitness gear has allowed me and my wife to work out on a timetable that fits us. Also, this allows me to skip the gym as I always feel like people are staring and I am self-conscious of how I look still.

I can’t recommend them highly enough, they aren’t the most inexpensive but compared to a monthly charge for a gym membership you do start to become profitable over time by saving the monthly expense.

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