Marie Claire gets the nod from its audience. When you purchase through links on our site, we may earn a commission on some of the items you choose to purchase.
Have you canceled your gym membership? Give these free sweat sessions.
Searches for “full body workout without equipment” are currently up 22%. That’s right – there are quite a few of you searching the Internet for ways to work out at home without a kit that means you can work out for free.
We don’t blame you. Britain is facing the worst cost of living crisis we have ever seen, with energy prices expected to rise another 80% in October. If you’ve canceled your gym membership in an effort to save money — recent statistics said that’s the case for many — you might be upping your home workouts instead. Isn’t there any home gym equipment lying around from lockdown? Then it’s time to get creative.
The following sweat sessions are simple but effective full-body workouts that don’t require a dumbbell, kettlebell, or resistance band of any kind, but will still get your heart rate up and your blood pumping.
Browse sweat sessions from trusted trainers and studios that don’t use any equipment and still promise to boost your fitness and endorphin levels.
Full body workout at home without equipment: 28 to try
Note here: the six workouts below are full-body workouts, as well as the Pilates and HIIT sweat sessions, while the rest focus on working one area of your body, like your abs or glutes.
Top tip: to make these a full-body workout, pair them with what they don’t cover—for example, pair a ten-minute ab workout with a ten-minute glute workout to make sure you work both your upper and lower body.
Quick workouts for the whole body
So, you only have five, ten, twenty or thirty minutes? No sweat – or shall we say, a lot of sweat when this is done with you. Remember: short but sweet can still be effective and enjoyable.
Don’t like the below? Remember that there are also plenty of benefits to walking.
Pilates and barre home training
A fan of Pilates and miss your reformer classes, or always wanted to try barre can’t afford to book RN? Now you have the chance to try it from home.
Don’t miss our guides to the benefits of Pilates, the variations of Pilates, including Reformer Pilates, and the difference between Pilates vs yoga, while you’re here. Aaaand: squeeze.
HIIT home workout
Joe Wick’s YouTube workouts are the ultimate choice for sweaty high-intensity interval workouts, but PT’s Adrienne, Carly, and Gabby know how to help you, too.
Basic training at home
Only have ten minutes to break a sweat and are looking for some simple bodyweight moves to help you build a stronger core?
You’re in the right place, with easy-to-follow routines and explanations from Alice Liveing, Adrienne, Blogilates, Emily Ricketts and Steph Elswood.
Butt workout at home
Interested in growing your glutes? You can – by exercising consistently and doing workouts that include movements that target your muscles there. The Krissys are loved for a reason, but Kayla is also a home workout queen.
Don’t miss Krissy’s go-to glute workout while we have your attention.
Cardio training at home
You all know cardio is good for your heart and general fitness, and these sweaty workouts from Kayla Itsines, Heather Robertson, and Davina McCall will get your blood pumping and your heart racing.
You’ll probably know about the benefits of running, but cardio in general is great for boosting your heart health—plus, most forms are completely free. You heard it here first.
Home workout for yogis
After a gentler workout that still gets your muscles moving? Yoga may be for you. There are a whole range of different types and styles, but these total body flows are sure to help boost those happy feel-good endorphins.
Are you unsure about the different types of yoga or yoga postures? Read our practical expert-led guide. You are welcome.
So, what makes a home workout “good”?
Now you’ve scrolled through our edit of no-equipment full-body workouts—wondering if you can get in a good enough sweat without scheduling a trip to the gym or throwing around some weights? Short answer: yes, according to the personal trainer and head trainer at FIT education Lillie Bleasdale. She believes you can do some seriously spicy home workouts that push you on all the right levels—remember, your best tool is your own body, and it’s all about working out what works for you.
The key to a good home workout, according to Lillie, is making sure it’s right for you and your current fitness level. “Any activity is better than none. The key is to raise your heart rate or challenge your muscular endurance while having fun,” she says.
So if you’re short on kit remember this: any sweat session that helps you release endorphins, take time for yourself and sweat is a win, kit or no kit.
Lillie’s top tip for ensuring a good workout?
1. Make some space
Make sure you have enough space to practice – there’s nothing worse than knocking over a vase mid-squat jump.
2. Choose some good songs
Grab some headphones or blast some tunes loudly to get started.
3. Stay hydrated
Simple, but important – drink plenty of water, especially if you’re doing HIIT or other cardio that makes you sweat.
Ready? Set? Sports bras ready.