Posted on March 29, 2017 by Kate Halsall

equipment free workout

I’ve recently started teaching a body weight conditioning class at one of our corporate sites. It’s a 30 minute blast of a class so I try to ensure that we target as much of the body as possible with the bare minimum kit i.e. if they’re lucky, I take mats! I obviously factor in a warm up and a cool down/stretch and I promised I’d write up their sessions for them so that they had copies of the workouts that they had done.  It’s only fair therefore, if you’re looking for a workout with involves no kit, that I share these with you so you can enjoy them too! So here are four equipment free workouts for you to try.

Always warm up first!

Session 1: 45 seconds on, 15 seconds “rest”. Repeat x 3

  1. Side to side shuffles
  2. Squat & kick (same leg for the whole 45 seconds)
  3. Ab cycles
  4. Run forwards, touch the floor, run back, touch the floor
  5. Alternating lunges
  6. Plank

Session 2: 30 seconds work, no rest between exercises. Repeat x 2-3

  1. Run forwards, touch the floor, run back, touch the floor
  2. Squats
  3. Mountain climbers
  4. Run forwards, touch the floor, run back, touch the floor
  5. Press ups
  6. Ab cycles
  7. Run forwards, touch the floor, run back, touch the floor
  8. Kneel & get up
  9. Side plank
  10. Run forwards, touch the floor, run back, touch the floor
  11. Tricep dips
  12. Side plank
  13. Run forwards, touch the floor, run back, touch the floor
  14. Alternating lunges
  15. Toe touches
  16. Run forwards, touch the floor, run back, touch the floor

Session 3: 45 seconds on, 15 seconds “rest”. Repeat x 3

  1. Lunge forward, back and side (same leg for 45 seconds)
  2. Star jumps
  3. Press up, shuffle crawl, press up
  4. 10 high knees, 10 low knees
  5. Squat right, squat middle, squat left
  6. Burpees

2 minute abs blast at the end of each round. 4 exercises, 30 seconds each exercise – choose any abdominal exercises you like!

Session 4: Add on – exercise 1 for 30 seconds then rest for 30 seconds; then exercise 1 for 30 seconds, exercise 2 for 30 seconds then rest for 30 seconds; then exercise 1,2 & 3 and so on.

  1. Star jumps
  2. Squats
  3. Side to side shuffles
  4. Alternating lunges
  5. Squat thrusts
  6. Plank

No kit, definitely no excuses with this equipment free workout! Give this workout a try!