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Home Exercises - How To Exercise Without Weights or Other Equipment

Updated on December 1, 2015

Have you ever found yourself away from home, lying down, zoning out in a hotel room and a heartbeat away from being comatose till morning, but knowing you probably should be working out? Maybe you're telling yourself convincingly and reassuringly that if you were home you would be working out...and of course when you get home you'll make up for it.. Maybe you feel a little sad because there's no gym facility near you, and you really want to work out.

Or perhaps you're not away from home. You're currently at home with no equipment. Maybe you live far enough away from a fitness facility to justify not going. Maybe your family life says "no time for you". You can't exactly leave the house for a nap time jaunt down to the gym. Perhaps your finances say "no membership for you". Have you seen the cost of some memberships?? Some of them should be including full body massages and free after-workout cheeseburgers. I'll even take "I don't like the personal trainers" as a reason. I'll just assume you mean the ones acting like speed addicts, the ones who condescend you like a weak 2nd grader who's goal is to be like them, and the ones who drill you like a recruit. (Don't get me wrong, there are good ones. Probably lots. Somebody, somewhere is probably hoarding them all to themselves. In one gym. The golden gym of awesomeness.)

Or, maybe you're like me and just don't want to go to the gym. Yes. I'm pulling the illogical reasoning card of my 4th grade days. I don't want to. I don't like it there. I don't have a specific reason as to why. I'm a cocktail of laziness (I don't want to get my stuff ready and go), frugality (to a place I need to spend money to get in to), and a victim of over-flowing-plate-of-life syndrome (when I have so many other things dueling for my attention). I also find it somewhat boring since I always go by myself. All of my friends live too far away. Sometimes there are televisions, but if there's nothing you like you can't exactly use your 30 minute run time to people watch. Before too long they'll be barring you from the gym for being creepy.


If you're anyone except the people who are away from home, away from a gym and want to work out, regardless of your reason(s) for not going to one, the fact still remains. If you are lucky enough to have some workout equipment at home at your disposal, even you - yes you - can benefit from the following exercises. This isn't only about finally getting to wear that Victoria's Secret black and white polka dot triangle string bikini you bought two years ago, or taking your shirt off at the beach, it's also about being healthy. C'mon now, we're all aging, and as the risk of 2nd degree facial burns from cake candles increases, so it also does for some other unpleasant and unwanted things.

Along with improving things like flexibility, balance, and relieving stress and tension, exercise will help your defense against just about everything. Even evil street thugs! Exercising makes you healthier....which means less afflictions; and when it comes time for things to ambush your body, your counterattack to their coup is your level of health. Osteoporosis, arthritis, heart disease, Alzheimer's disease, high blood pressure, diabetes and even cancer, along with a myriad of other things, are sitting behind the lines plotting their imminent attack on your unsuspecting body.

Walking (unless you've got kiddies - or take them along!) - I realize this is basic, but it's true! Walk! I don't mean sluggishly mosey down the road enjoying the scenery, I mean really get into it and make yourself sweat. Push yourself. By the end of your walk your body should know it's been worked.

Running (if you're without little people that need your constant presence) - If you're going running there's no need to coerce you to push yourself. You're running. By running I mean..not jogging lightly, but actual running. Heck, have some fun with it and run like Phoebe from Friends.

Aerobics - if you've got stairs, you're in. Despite the visions of 80s women stepping to the enthusiastic video lady wrapped in shiny spandex, it does work your hips, legs and butt quite well if done right. There are many work-outs you can perform using the stairs! And there's nothing wrong with wearing the shiny spandex!

Push ups - there are many, many different types of push ups, and any or all will do so long as you're maintaining proper form.

Crunches - The most popular of the abdominal hoopla, crunches are a simple way to work your ab muscles, and can be done almost anywhere!

A little word of advice though: if you've got hardwood put something down on the floor. A blanket, anything. This matters more to the ladies, who have something crossing their back that can get very annoying to squish between your spine and the hardwood 20-40 times.

Sit Ups - Sit ups are like crunches except you go all the way up. You use more muscles as well. Sit ups also take more core body strength than crunches. Keep form though. No need to help nature with the development of back problems.

Lunges - An awesome way to work your hips, butt and thighs. Lesson : don't do these on a slippery surface or with comfy fuzzy socks on, lest you gracefully slide yourself into a split-like position and end up using that "help, I can't get up" card sooner than expected.

Squats - Good for thighs, hips, butt, hamstrings, as well as strengthening of your ligaments and tendons and giving you a ticket to be silly by sticking your butt out. Notable note: proper form is important with these, some professionals believe improper form can injure your lumbar spine and knees.

How to do tricep dips

Triceps Dips - You'll feel this one. There's not much to it. It's definitely worth it, and there are (like everything else) different ways to do these. Grab yourself a sturdy chair, a sturdy bench, an ottoman, heck, even take the cushion off your couch or living room chair and use the sturdy base!

The Superman! - !! Superman! There can be nothing bad about this exercise. This is a bang up way to strengthen your back and core muscles. You need those for everything else!

Yoga - Be calm, improve your range of motion, dexterity, posture, strength (by supporting the weight of your own body in various positions), muscle tone, balance, and breathing; and learn how to twist yourself like a pretzel and bend like a piece of licorice!!

Leg Lifts - Let me start out by saying that there are lots of version of these. Side, front, back, etc.. the ones in the link to your right are straight up, basic leg lifts that work out your abs.

The Plank - ..It's taking everything I have not to make a pirate joke. In all seriousness, the plank [exercise] is an awesome ab workout. There are a few different ways to perform it, too, once you feel comfortable enough with the first.

Just a few more useful exercises to help you along your way

After having been doing this for some time now, here are a few more exercises I have incorporated that have left me feeling sore the next day.

Jumping Jacks (I started out doing 45)

Hip adductors

Hip abductors

Toe touches (I started out doing 40. Just a few of these won't do much)

Wall sit (Aim for 40 - 50 seconds when you're starting out)

Standing calf raise (go very slowly with these. The particular muscles this exercise targets respond better to slow movement rather than rapid. Take 4 counts to go up, and another 4 to go back down)

Side lunges

Different variations of the crunch

This is just a quick overview of some things you can do that don't require any gym equipment. There are literally tons of exercises you can do without equipment. Tons. Seriously. I'm pretty sure there are people whose job it is to do nothing but come up with new ways to work out little muscles you never even knew you had.

Voila! Exercises you can do to get, or keep, your body on it's toes whether you're at home, or on the road!


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    • L a d y f a c e profile image

      L a d y f a c e 6 years ago from Canada

      HAHAHAHA I love it, Neil!

    • Neil Sperling profile image

      Neil Sperling 6 years ago from Port Dover Ontario Canada

      up and awesome.... when I get the urge to exercise I run a hot tub.... climb in and sweat from the hot water... then "just before I get out" ... i pull the plug, then fight the current "ALL THE WAY TILL THE TUB IS EMPTY"

    • L a d y f a c e profile image

      L a d y f a c e 6 years ago from Canada

      Jacuzzi! That sounds low stress enough for me! Have to get me one of those.

      I'm going to add a few more things I've discovered work - so say my leg muscles as they struggle to climb the stairs. lol.

      Stay tuned!

    • b. Malin profile image

      b. Malin 6 years ago

      Loved your Hub Ladyface, lots of Good and Useful Information and above all DOABLE! We, Lover Man and I walk, take our Bikes low stress Exercises in the Jacucci! We shall try yours as well!

    • L a d y f a c e profile image

      L a d y f a c e 6 years ago from Canada

      You and me both, Astra Nomik. I've been trying to work at it more. Thanks for the comment :)

    • Astra Nomik profile image

      Cathy Nerujen 6 years ago from Edge of Reality and Known Space

      Great hub, I especially find the tricep muscle exercise good, as I need to work my arms more. Thank you.

    • L a d y f a c e profile image

      L a d y f a c e 7 years ago from Canada

      Excellent, Neon_Letters :) Maybe through exercising and building muscle you'll see some more weight :)

    • Neon_Letters profile image

      Neon_Letters 7 years ago

      I definetly need to start doing exercises i stopped going to gym last month, i struggle to gain weight tho but i sill feel i need to exercise. voted up marked as useful!

    • L a d y f a c e profile image

      L a d y f a c e 7 years ago from Canada

      Thanks Alternative Prime :) You wouldn't believe the amount of different exercises there are just using body weight! To include them all would have been asking for 4 part article. You would definitely need weights to build bulky muscles, but toned, even defined muscles can come from body weight exercises. I suppose that depends as well on your body fat percentage!

    • Alternative Prime profile image

      Alternative Prime 7 years ago from > California

      Great tips Ladyface,

      When you think about it there are so many resistance exercises you can do to stay in shape just by using your own body weight.

      You probably need equipment or a gym with heavier weights to gain big bulky muscles but for people on the go these are some great suggestions to tone and maintain the muscle cells you've already built from a hotel room or the comfort of your home.

    • dusy7969 profile image

      dusy7969 7 years ago from San Diego, California

      great solutions about how to exercise without weights and machines i read it.

    • L a d y f a c e profile image

      L a d y f a c e 7 years ago from Canada

      Thanks Glen! :)