No home gym equipment

Dear reader, Daily exercise is a best habit for our health. In this article, we are sharing some very interesting and useful equipment-free full body exercises At home for your health.

Workout at home No full body workout equipment
workout at home

It is a misconception that going to gym is necessary for a healthy body and fitness if you are not a bodybuilder or professional trainer. Some people have a different negative view: you have to spend thousands of dollars buying various exercise equipment to get a better workout.

Nothing is needed for a better movement, but your determination to achieve your goal. Here you can learn the best exercise ideas at home without gym equipment that will improve bone density, muscle strength, reduce the risk of osteoporosis and make your body fit. opposite to.

Here are some full body workouts with no equipment:


squat exercise

squat is an effective at-home exercise that can strengthen your lower body and core muscles, increasing flexibility and mobility so you can jump higher and run faster. Squats relieve muscle pain, reduce your risk of injury, and improve your posture.

How to do the squat exercise

  • Spread your feet at a small distance
  • Raise your hand in front of you and look straight ahead.
  • Bend your bottom as you sit in a chair and hold this position for a few seconds.
  • Continuously practice this for 10 repetitions

push up

Push-up exercises - Full body workout without equipment
Push-up exercises

push-up It is one of the most basic and very familiar bodybuilding exercises when practicing at home. Push-ups strengthen multiple muscle groups (chest, shoulders, abs, hips, arms, and back) while improving upper body strength and body posture if done correctly. Plus, push-ups support bone and heart health.

How to do Push-ups

  • First, keep your hands shoulder-width apart and leave room for your chest to arch.
  • Balance your weight on your arms and toes, and straighten your legs and arms.
  • Contract your abs and tighten your core by pulling your navel toward your spine.
  • Bend your elbows at a 90-degree angle and lower yourself down until your chest almost touches the floor, inhaling in this position.
  • In contact with your pectoral muscles, push up with your hands and keep your body in the starting position.
  • Repeat 8 to 10 times

Rope skipping

Jump rope - Full body workout without equipment
Jump rope/jump rope exercise

Rope skipping It is a very effective aerobic exercise for cardiovascular health. It strengthens many of your muscle groups (abdomen, hips, thighs, shoulders, arms, and hands) while promoting cardiovascular health. It helps to increase bone density and improve your athletic performance. You can use any rope available to jump and take advantage of this exercise.

How to jump rope

  • Get into the starting position with shoulders lowered and back straight.
  • Hold the rope in each of your hands
  • Move your wrists in a circular motion to swing the rope overhead.
  • Push the rope behind your legs into your upper body
  • Jump when the rope reaches your feet
  • Try to land gently on your feet and repeat the exercise

sitting wall

Crunches against the wall - Full body workout without equipment
Sit on the wall

Sitting wall This is the best exercise to strengthen your leg muscles. This is a simple exercise that does not require any equipment except a flat vertical surface. Sitting on the wall works throughout your lower body and strengthens your quads, glutes, hamstrings, and calves. Moreover, it helps to increase your muscular endurance and stability.

How to do Wall Sit

  • Stand with your back against the wall so that your body touches the wall
  • Move your feet about 2 feet in front of you and spread your feet a minimum of 5-6 inches.
  • Bend your bottom so your knees and hips form a 90-degree angle when you’re sitting in a chair
  • Hold this pose for 40 to 60 seconds
  • Straighten your legs and return to the starting position

Fold-up bike

Bicycles - Exercises
Fold-up bike

this bike crunching sound It is considered a complete exercise that strengthens the lower and upper body. If you do it properly, it will help increase your flexibility and stability. Cycling is an effective weight loss exercise that helps burn excess fat and reduce the risk of diabetes, cardiovascular, and kidney diseases.

How to do the bicycle exercise

  • Lie on your back on the floor and bend your knees
  • Put your hands behind your head with your fingers interlaced
  • Lift your feet off the floor to start exercising
  • Slightly raise your head so that your right elbow touches your left knee and then change direction like a bicycle movement
  • Continue until 8-9 reps


Home workouts are a great idea to save time and money. If you do the exercises described above correctly, you can achieve the magic of real home exercise. These exercises help strengthen your muscles and mood, reduce your risk of disease, and lead you to a happy and healthy life.

We hope the above article helps to know No Device Full body workout to maintain your health.

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GymBag4U – Your fitness is our passion

Posted by: Abida Majeed

Cycling or cycling is one of the best exercises, for more check out the following article link Cycling – Great benefits of cycling every day – GymBag4U


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