Bodyweight Exercising: No Equipment Needed!

Starting a new exercise routine may seem like an impossible task. You begin with increased energy, and then run into roadblocks that feel overwhelming like: What gym do I join? Will everyone else already be in shape? I don’t even know what yoga is. Your excitement dies, and you go back to couch-potato life. What if you could start something simple at home, no equipment needed? There are many workouts you can do to stay healthy from anywhere, without need for fancy equipment or a gym membership.  

Did you know?

Exercising can increase your Basal Metabolic Rate (BMR)—how many calories you burn at rest—making you much more efficient at burning calories in your off time! 

Exercise is good for your whole body

Exercise is beneficial to your mental health, heart, lungs, bones, joints, and even your balance and stability. Whether you like cardio, strength training, high-intensity interval training (HIIT), or learning the basics of stretching, your body will burn calories during your workout and continue to burn calories long after.  Here are some different exercise routines you can do at home, no gym needed: 

Annie Kaferle, DPT, using a stool for step-ups
  • Cardio: walking, running, running up and down stairs. Cardio generally burns more calories than weight training.  
  • Strength training: bodyweight exercises including jumping jacks, planks, push ups, squats, step ups, etc. These exercises strengthen your muscles, and can help increase your metabolism. Strength training has been shown to burn more calories in the hours after your workout compared to a cardio workout. 
    • Research has shown this increase in calorie burning after weight training can last up to 38 hours! 
    • You can find our full-body workout in the ROMBOT App!
  • HIIT (high intensity interval training): consists of a 10-30 minute workout  including short bursts of very intense exercise such as sprinting, biking, or bodyweight exercises alternated with low-intensity recovery periods. These exercises can burn 25-30 percent more calories than other forms of exercise.  
    • HIIT workouts are often shorter in length than cardio workouts, but the amount of fat loss and calories burned are similar to a cardio workout. 
Annie uses a wine bottle for forearm strengthening.

Pro Tip: For best results, you should switch-up your exercise routines throughout the week. So be sure to include at least one rest, stretch, or yoga day. Check out our Sun Salutation A yoga routine for ideas! Restoration is absolutely critical to prevent overstress and injury. Most importantly, your body will love the challenge of a varied workout routine!


Tinsley, Grant. (2017, October 24). Cardio vs. Weight Lifting: Which is Better for Weight Loss? Healthline. Retrieved from:

Davis, Nicole. (2019, March 19). 13 Body-Building Moves That Require No Weights. Healthine. Retrieved from:

Tinsley, Grant. (2017, June 2). 7 Benefits of High-Intensity Interval Training (HIIT). Healthline. Retrieved from

Leave a Reply