Workout Without Equipment: The Best Cardio And Strength Exercises For At Home

Get fit? Yes! Expensive equipment or a gym membership? No, thanks! With our exercises, you can easily put together your own sweaty and invigorating workouts without equipment.

If you don’t actively do something about it and challenge your muscles with targeted strength training, you will lose strength and stability as you get older. Back pain is often one of the consequences.

From the age of 25, the body begins to slowly lose muscle mass.

Regular exercise is therefore essential for good health – with the nice side effect that superfluous fat deposits disappear permanently.

Practical: You don’t need a gym membership or expensive equipment. The living room at home, equipped with a fitness mat, can easily serve as a training area.

How to plan your bodyweight workout

For your home workouts without equipment, we show you the best bodyweight exercises from the areas of strength and cardio.

Put them together according to your needs: If your focus is on fat burning and increasing your endurance, integrate more cardio exercises into your routine.

If you mainly want to build muscle, focus more on strength exercises.

Here’s how:

Choose 5 to 10 exercises. Perform each one for 30, 45, or 60 seconds, depending on your power, then rest for 10, 15, or 30 seconds. Repeat the sequence as often as you like – ideally three times.

It’s best to train three times a week for about 30 to 45 minutes. Vary the exercises or intensity every eight weeks so that your body doesn’t get too used to the strain. Muscles always need new stimuli to grow. Keep at it!

10 cardio exercises without equipment

Here are the ten most effective cardio exercises without equipment:

Squat Jumps

  • Trains: thighs, buttocks, abdomen, lower back
  • Difficulty: easy
  • Note: knees and toes rotate slightly outward, and the upper body remains upright

High Knees

  • Trains: Abdomen, thighs, arms
  • Difficulty: easy
  • Note: pull knees far up to the chest, and the upper body remains upright, pull in the

Belly button

  • Trains: Abdomen, thighs, arms
  • Difficulty: medium
  • Note: arms and legs remain stretched, from the power of the middle bring feet far up towards the ceiling

Skater Jumps

  • Trains: thighs, buttocks, abdomen, lower back
  • Difficulty: difficult, better to skip if you have knee problems
  • Note: the squat is low, front knee is at heel height

Mountain Climber

  • Trains: Abdomen, back, shoulders, legs
  • Difficulty: easy
  • Note buttocks and shoulders at the same level, neck relaxed, gaze goes to the floor

Plank Jacks

  • Trains: Abdomen, back, legs, shoulders
  • Difficulty: medium
  • Note: buttocks and shoulders on one level, gaze goes to the floor, push heels backward

Half Burpee

  • Trains: Abdomen, back, shoulders, legs, buttocks
  • Difficulty: medium
  • Note: Hold stable plank, gently jump forward and push off from a deep squat off the complete foot


  • Trains: Abdomen, back, shoulders, legs, buttocks
  • Difficulty: difficult
  • Note: wrists are under the shoulders in push-ups, jump off and land in a controlled manner.


  • Trains: thighs, buttocks, abdomen, lower back
  • Difficulty: difficult
  • Note: Squat low, toes and knees point slightly outward, upper body straight


  • Trains: thighs, buttocks, abdomen, back, shoulders
  • Difficulty: medium
  • Note: bring foot next to hands, push out from shoulders, the abdomen is firm

10 Strengthening Exercises Without Equipment

Here are our ten most effective full-body exercises without equipment and jumps for joint-friendly strength training:

Squat Walk

  • Trains: thighs, buttocks, abdomen, lower back
  • Difficulty: medium
  • Note: Keep deep squat, knees, and toes rotate slightly outward

Sumo Squat with Leg lift

  • Trains: thighs, buttocks, lateral abdominal muscles
  • Difficulty: medium
  • Note: pull knees far up, push off from complete foot, tense abdominals

Side Lunges

  • Trains: lateral thighs, buttocks, abdomen
  • Difficulty: easy
  • Note: Push off from the complete foot and straighten completely, pull the knee to the chest without momentum

Lunges with twist

  • Trains: thighs, buttocks, abdomen
  • Difficulty: medium
  • Note: Upper body stays upright, front knee rotates slightly outward

Single Leg Hip Thrust

  • Trains: back of the thighs, lower back, buttocks
  • Difficulty: difficult
  • Note: push the upper heel towards the ceiling, keep the pelvis straight, and bring it far upwards

Superman with Leg lift

  • Trains: Glutes, back of thighs, back.
  • Note: gaze goes to the floor, heels push towards the ceiling, knees stay in the air

Dirty Dog

  • Trains: thighs, buttocks, lower back
  • Difficulty: easy
  • Note: back remains straight, the abdomen is firm, hips point parallel to the floor


  • Trains: Abdomen, back, arms, shoulders
  • Difficulty: medium
  • Note: body forms a line, pull in the belly button, push heels back, hands under shoulders


  • Trains: Arms, shoulders, upper back
  • Difficulty: medium
  • Note: Elbows point back, and the upper body remains upright, fix shoulder blades: do not sag.

Tip: If you run out of arm strength, place your legs bent, then they will support part of your body weight and the exercise will be a little easier.


  • Trains: shoulders, arms, upper back, abdomen
  • Difficulty: medium
  • Note: buttocks and shoulders at one level, wrists under shoulders, the abdomen is firm

Tip: You want more and are looking for a challenge? Then join in on the push-up challenge.

Before boredom or a stultifying routine sets in, check out our workout section, where we regularly post new fitness videos with expert instructors for you to watch for free.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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