No equipment? No problem!

The perfect gym!

No dumbbells, no kettlebells, no treadmills, no ellipticals, no nothing! All you need if yourself…!

Workout 1:

Do as many rounds as possible in 20 mins of…

5 pushups, 10 squats, 15 situps

Workout 2:

Run 800 meters (or 5 mins)

1 set of max pushups (record number)

Run 400 meters (or 2.5 mins)

Do twice the number of pushups you did in your 1st set. Take breaks when required.

Run 200 meters (or 1.5 mins)

Do thrice the number of pushups you did in your 1st set . Take breaks when required.

Record total time.

Workout 3:

Sprint 200 m, Walk 200 m

Repeat for a total of 5 rounds. Note sprint time each time.

Workout 4:

Do 100-150 burpees for time.

Workout 5:

400 meter run, 50 pushups, 50 squats, 50 tuck  jumps, 50 situps, 50 frog jumps

Complete all reps of each exercise before moving on to the next exercise. Record total time.

Workout 6:

(20 lunge steps, 10 pushups, 5 burpees) x 5 for time.

Workout 7:

10 burpees, rest 60 sec

9 burpees, rest 55 sec

8 burpees, rest 50 sec

10 burpees, rest 45 sec

9 burpees, rest 40 sec

8 burpees, rest 35 sec

10 burpees, rest 30 sec

9 burpees, rest 25 sec

8 burpees, rest 20 sec

10 burpees, rest 15 sec

9 burpees, rest 10 sec

8 burpees.

Workout 8:

Do 150 pushups (or knee pushups).

Every time you stop doing pushups run 400 m.

* The more pushups you do at a stretch you lesser you will run. The more breaks you take… the more you will run.

Workout 9:

30 squats, plank for max time, 20 situps

Repeat for a total of 5 rounds. See how your max plank time decreases. Your abs should be burning by the 4th round.

Workout 10:

Walk ~25 meters, jog ~50 meters, run ~100 meters, sprint ~200 meters, walk back to start point.

Repeat for a total of 6 rounds.

Workout 11:

10 jump squats, 20 mountain climbers, 10 pushups, 20 mountain climbers

As many rounds as possible in 15 mins.

General Notes:

– Click on the exercise for demo pics/videos. I have tried to link to descriptive videos/pics.

– Warm up & stretch sufficiently before and after doing these workouts respectively.

– If you don’t have space to run do 6-10 burpees instead of every minute of running (based on your fitness level).

– If you can’t do pushups do knee pushups.

– If your legs come up when you do situps… let them come up. As your core gets stronger they will stay down.

– If these workouts make your head spin… rest more between sets but maintain intensity.

– Nutrition is king! Eat clean and do these… results are unavoidable.

– After 2 weeks of doing this if you haven’t lost at least 2 lbs look into your diet. You’re probably eating more than you need… or the wrong foods.

Remember… your body is the greatest equipment you will ever own!


9 responses to “No equipment? No problem!

  1. Vivek June 25, 2010 at 12:13 pm

    Great workouts posted .
    I assume, these are cardio specific workouts.
    I will try each of them in rotation .

    • RG June 26, 2010 at 11:37 am

      Vivek – these are all bodyweight compound conditioning workouts. they provide full body muscle utilization and endurance training. am glad you’re trying them. let me know how you like them.

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  4. Madhuram December 9, 2011 at 5:20 pm

    Hi Raj, the link for situps is not working. That blog doesn’t exist anymore.

  5. Eric August 10, 2012 at 4:19 pm

    Are these meant to be done one workout a day? Or is it a combination of various workouts per day?

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