Fitness Home Workout No Equipment: A Full Body 5 Minute Home Workout
Because not having weights should not be an excuse not to get your sweat on.
So you don’t have a $2,500 spin bike or a $4,000 treadmill in your private home gym — you’re not the only one, alright! As popular as home-gym equipment has become in the past year, you don’t actually need any equipment to get a total body burn.
The Benefits of No Equipment Workouts
Arguably, the biggest perk of a no-equipment home workout is the accessibility. Anyone, anywhere can pull this off. And you can do it any time of day — nothing needs to be open, nothing needs to be scheduled, and it won’t be noisy (think: clunking weights, loud treadmill). Speaking of accessibility, another layer is that it’s low cost or free — no membership, monthly payment, or costly weight rack required. You don’t even need home gym space, and you can do it in any situation — home, outside, at an airport or hotel (less likely in pandemic times, but you get the picture). And finally, it’s effective. Bodyweight training (ie., equipment-free exercise) is versatile and proven to be effective for a number of physical goals, from burning fat and increasing muscle strength to losing weight and improving cardiovascular health
Other Benefits of Bodyweight Training
#1 Burn Fat, Fast By combining bodyweight strength exercises with high-intensity plyometric movements, your home workout can easily become a calorie-blasting machine. But that’s not all. Plyometric movements have been proven to help you build muscle while burning fat.
#2 Build Muscle and Core Strength Performing push-ups, walking lunges, tricep dips, or burpees is no walk in the park. These bodyweight exercises can be just as challenging as a seated leg press when done correctly and put into the right sequence. Better yet, since they are compound movements, you rely on your core to perform them correctly. This means you’re toning your midsection while building all-over muscle.
#3 Improve Range of Motion and Flexibility Most bodyweight exercises are compound movements, meaning they target multiple muscles and require the mobility of multiple joints at once. Some of our fav bodyweight exercises include: Lunges (walking, static, curtsey, jump), Crab walks, Squat to sidekicks, Mountain climbers. These all challenge your mobility while sculpting your body and burning calories.
#4 Work on Your Stability Movements like single-leg deadlifts, jump lunges, single-leg squats, planks, and push-ups all require a large amount of core strength and recruit your smaller stabilizing muscles that are harder to target when lifting heavier weights.
Your Quick Full Body No Equipment Home Workout You Can Do in 5 Minutes
Short on time? We bet you have five minutes. Just five minutes! And for this one, it’s all standing, so you don’t even need a mat — or to get on the ground!
- High Knees: 1 Minute
- Squats: 1 Minute
- Squat to Knee Up Twist: 1 Minute
- Bodyweight Deadlifts (“Good Morning:): 1 Minute
- Arm Circles: 1 Minute
Add More No Equipment Workouts Into Your Fitness Routine
Do you have a few more minutes? Want to sweat a little more? Sign up for free on the SuperBody.app to take any no equipment home workout class you want — yoga, kickboxing, cardio, Pilates, and more.