Fitness & Training, Workout at home

The Ultimate Workout to Push Your Limits Without Equipment

Athletic performance is not dependent on the amount of money or equipment you have to train with. To prove it, here are 5 exercises and 3 complete workouts that can be done without equipment that will challenge even the most experienced athletes!

Getting Results Without Equipment is Possible!

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Of course, having ergonomic equipment designed to make training at home easier is ideal. But is it the only way to push your limits and get results? Most great athletes started out with no equipment, sometimes alone at home, before they were able to access professional equipment at a gym later on.

What is your goal and how do you get there?

  • Increase your muscle mass and sculpt your body: follow a suitable nutrition programme and plan to work out your different muscle groups with weights, interspersed with recovery periods to give the muscle fibres enough time to repair and strengthen.
  • Improve your endurance: do regular cardio training starting with basic endurance work, i.e. exercise at a slow enough pace to be able to talk, then add split sessions with intense phases followed by periods of active recovery.
  • Lose weight: you can choose between 2 strategies, long cardio sessions or HIIT. With high-intensity intervals followed by short recoveries, HIIT allows you to benefit from a fat-burning effect that will last even after the workout is complete.
  • Whether you want to improve your speed, precision or technical skills, there are targeted exercises in all sports to specifically develop certain skills.

All of these are training methods: they are not linked to any particular fitness equipment. The equipment is only an aid to save time, providing a more direct way to reach your fitness goals. Are you ready to test high-level exercises without equipment to boost your sessions?

5 Effective Exercises to Try at Home

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These strength training exercises without equipment are a challenge even for advanced athletes:

  • Press-ups: tired of regular old press-ups? Try this variation to work your pecs even harder: lower your upper body to the ground and lift your hands off the ground for a second before starting the movement again.
  • Single-leg Burpees: Stand on one foot, bend your knee and place your hands on the floor in front of you. Propel both legs back to a plank position, but on one leg only. Do a one-legged push-up, then bring your legs under your chest, still resting only one leg on the floor. Stand up with a bounce, pushing off the supporting foot. Count this exercise for 30 seconds on each side!
  • Russian Twists: Sit with your legs straight and your heels slightly off the floor. Lean back at about a 45-degree angle, then move your hands on the floor to the right and then to the left as you simultaneously turn your torso.
  • Leg Raise: On all fours, raise one leg and hold it horizontally behind you. Hold this exercise for several seconds. To increase the intensity of the movement, simultaneously raise your opposite arm.
  • No Equipment Pull-ups: Lie on your stomach with a towel under your chest. Place your palms flat as far above your head as possible. Pull your body towards your hands with your arms, then return to the starting position in the same way. You can increase the difficulty by using one hand.

3 Examples of Intense Workouts Without Equipment

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By mixing the above exercises with classic bodyweight exercises, such as knee raises, planks and squats, you can create an infinite number of workouts, each more strenuous than the last. Here are 3 often used in cross-training or CrossFit to inspire you:

  • The Fran: alternate at the highest possible pace between 21 pull-ups, 21 burpees, 15 pull-ups, 15 burpees, 9 pull-ups and 9 burpees. The whole thing shouldn’t last much longer than 5 minutes, but it will be memorable!
  • The Filthy 50: put together a circuit of 10 different exercises, each performed as fast as possible 50 times.
  • The Chelsea: the session lasts 30 minutes. Each minute starts with 5 pull-ups, 10 push-ups and 15 squats. Rest until the next minute. In total, you will have done 150 pull-ups, 300 push-ups and 450 squats. Still not tired?

Don’t hesitate to change the proposed exercises to include ones that best suit your goals or the equipment you have available!

Check out our Fitness & Training page for more advice.