No Equipment Needed Workout

The No Equipment Workout (or Travel workouts)

Need to get a great workout in, but don’t have access to the gym? No problem. There are lots of great exercises you can do to get in a workout without a single dumbbell.

Here is a sample workout for four days without any equipment needed!

Day 1: Workout for Time

Do ten reps of each exercise. Do as many sets as possible in 15 minutes and do not rest between exercises.

Jump Squats: Butterfly Sit-ups: Burpees: Tricep Dips: Split Lunge Jumps: Push Ups

Day 2: Workout for Count

This workout decreases the number of reps with each exercise.

Butterfly Sit-ups: 60 reps

Jump Squats: 50 reps

Push Ups: 40 reps

Split Lunge Jumps: 30 reps

Tricep Dips: 20 reps

Burpee: 10 reps

Day 3: Workout in Rounds

Complete five rounds of 12 reps of each exercise. Try not to rest between exercises, but finish all rounds.

Burpee: Tricep Dips: Split Lunge Jumps: Butterfly Sit-Ups: Push Ups: Jump Squats

Day 4: Workout for Reps

This is a workout to maximize reps in one minute. Complete as many of the exercise as possible in one minute. Do not rest between exercises, but you will do the circuit twice through so rest one minute between circuits. Try to beat the number of reps exercise to exercise. If you can do 20 pushups, then try to do 21 of the next exercise.

Split Lunge Jumps: Push Ups: Butterfly Sit-Ups: Burpee: Jump Squats: Tricep Dips