10 Home Workouts You Can Do Without Equipment

Stuck at home? Short on time? Traveling with zero access to a gym? We’ve got you.

One of the most frustrating things that can happen when we’re finally in a set routine, workouts clicking, momentum building, is hitting an interruption. Maybe your kid gets sick and you’ve got to leave work early. Maybe you’re stuck in a hotel with nothing but a carpet and a mini fridge. Or maybe work’s blowing up and you’re slammed for time. Add to that, no equipment? It’s easy to throw in the towel.

But here’s the truth: one of the biggest drivers of progress is consistency. And that doesn’t mean replicating the same workout under the same conditions every time. It means making time and taking action—even when it looks a little different.

If your goal is to build strength and you’re thrown off course for a few days, yeah—you might need to shift your plan a bit. But squeezing in a bodyweight workout isn’t “settling.” It’s staying committed. You’re protecting the habit that got you this far in the first place.

No, these workouts won’t help you PR your back squat. But they’ll keep you moving, engaged, and aligned with your priorities. And when life gets chaotic again (because it will), you’ll still have your routine intact, not because it was perfect, but because it was consistent.

So here are 10 workouts you can do any time, anywhere, with zero equipment. Save them for when life happens.

Conditioning focused exercise

These workouts are simple, effective, and designed to keep your heart rate up when time and space are tight.

1. Run 

You can’t go wrong with this, running is an AWESOME & low equipment way to stay on top of things. But you still need running shoes, so there’s that. By the way, you don’t need to complicate running. If you’re travelling and you don’t know the area and mileage or distances, simply start a clock on your phone or watch, run for a specific time, then run back to your original location. PLUS, you can also get STRAVA! The app has running maps with common routes & a little extra, we’re on there with some running workouts, check us out at HWPO Run Club.

2. 4:00 AMRAP x 4

Rest 1:00 between each exercise. Pick up where you left off:

• 8 Burpees
• 16 Air Squats
• 32 Jumping Jacks

3. AMRAP 12

Rest 1:00 between each exercise. Pick up where you left off:

• 20 Mountain Climbers
• 20 Plank Shoulder Taps
• 20 Alternating Reverse Lunges

4. AMRAP 10

Rest 1:00 between each exercise. Pick up where you left off:

• 10 V-Ups
• 10 Jumping Lunges
• 10 Hand Release Push-ups

Calisthenics / Body Weight STRENGTH focused exercise

These workouts can be a great way to focus more on strength maintenance and get some muscular time under tension. 

5. Upper Body Focused Strength Work

3-5 Sets:

• 5-10 Segmented Push-ups* (Can elevate feet to make it a bit harder)
• 0:15-0:30 Handstand Hold or Pike Hold (If you don’t have a wall, you can hold in a pike position, but you can elevate your feet to make the pike more comfortable)

Rest 1:30-2:00 (Or every 3:00 x 3-5)

The Segmented Push-up: Pause 3-5 seconds halfway down the push-up. After the pause, you’ll complete the rep by touching the chest down and pressing up, just like a regular push-up. 

6. Lower Body Focused Strength Work

3-5 Sets:

• 6-12/6-12 Split Squats or Bulgarian Split Squats - Tempo 5.3.X.1
• 6-12/6-12 Single Leg Glute Bridge - Tempo 3.1.X.3

Rest 1:30-2:00

Tempo 5.3.X.1: 5 = 5 seconds down, 3 = 3 Seconds pause at the bottom of the BSS, knee hovering just above the ground, X = Drive up fast, 1 = 1 second pause between reps. 

Tempo 3.1.X.5: 3 = 3 Seconds down (from the top of the glute bridge), 1 = 1 second pause in the bottom, X = Drive up fast, 3 = 3-second pause in extension, between reps

Core-focused exercise

These core workouts target your abs, obliques, and lower back to keep your midline strong and stable—even when your routine’s off.

7. Lateral-focused core work

Every 3:00 x 6

• 5-10 Side Plank Hip Touches, Left
• 5-10 Side Plank Knee Touches, Left
• 5-10 Side Plank Hip Touches, Right
• 5-10 Side Plank Knee Touches, Right

8. Anterior & post chain core work + transverse

5 Sets

• 10 Toes Touches, Slow & Controlled
• 5-10 Lying Leg Raises, Control 
• 10 Plank Bird Dogs, Slow & Controlled

CrossFit Style Workouts

These CrossFit-inspired bodyweight workouts bring structure and intensity, using smart combos of simple movements to keep you sharp and dialled in.

9. 5 Rounds for time

Run 400m (or 1:00 out & Back)

• 10 push-ups
• 20 sit-ups
• 30 air squats

10. 4 Rounds

• 20 Burpees
• 30 Glute Bridge March Steps
• Accumulate 1:00 Handstand or Plank Hold

If you’d like to have these workouts with you, you can find them in our APP. 

Happy Training!