What kind of exercises can I do at home with no equipment?

Question

My current exercise/fitness plan involves just healthier eating and running at least 3 days a week. However, I want to try to include some exercises that I can do on my off-days from running in order to help lose weight and get in shape. I'm mostly looking for a full-body routine that hits the key muscle groups that doesn't require things that I won't have in my apartment.

Does such a routine exist, and what would a good one be? Detailed descriptions of the exercises (including pictures and/or videos, so I know if I'm doing them right) would be much appreciated as well.

Answer 1

You should check out the book You Are Your Own Gym.

The author of the book, a former Special Forces instructor, came up with a punishing array of pushups, squats, and things I don't really know how to describe. Most of the exercises rely on using only your own body, and no other equipment, to provide resistance. You can enhance some of the exercises with simple equipment, like books in backpacks, if you want, but it's not necessary.

Answer 2

There are two different approaches I would suggest, each good and you can switch up the two as you get 'bored'.

The first is using FitDeck, basically playing cards with exercises on them, you mix them up, toss them down and do the exercise - about a card a minute. No two routines will be the same.
The other approach is Tabata, here's a link to a previous article about it: What is tabata? How effective is it?. For Tabata all you need is a timer, get a GymBoss or iPhone app.

Like I tell a lot of people - you can always do something, got time, do some pushups and situps, walk, planks. Don't let equipment or lack of equipment be an excuse.

Answer 3

If you're looking for bodyweight exercises that you can do at home then you need to look for compound exercises and some isolation movements.

Compound exercises are exercises where you need to move more than one joint if you want to do them properly. This kind of exercises are the most important ones. These are the best and most known compound movements: push ups, squats, lunges, pull ups.

Combine these exercises in a routine. For instance: 10 push ups, 15 squats (or jumping squats, which are heavier), 10 lunges per leg, 10 pull ups if you have something that can act like a pull up bar. Repeat the same routine twice again but always do 8 reps instead of 10.

Finish of the workout with some cross crunches and the plank position.

Try to mix things up from time to time. For instance, do push ups with your hands wide or with your hands just next to your chest or maybe in a diamond position next to each other just below your chest. The closer your hands are to each other, the more stress it puts on your triceps.

Give it a try, you don't need any equipment for this one and I'm sure you will like it.

This is just one basic routine I just put together for you. You can find more of these on my website.

Answer 4

I like doing Crossfit workouts. When I am traveling and need a workout that doesn't use gym equipment, I go to CrossFit Deep Ellum. A lot do have running in them, but when you add in other exercises, they are quite fun. Ones like "Invisible Fran" I have done in my apartment or hotel room and have worked up a good sweat. Hope you can find what you are looking for.