Most of us have gone through the following scenario at some point: we get ready for an intense cycling routine, only to discover that the gym is temporarily closed (perhaps for maintenance purposes).

With glutes eager to ‘hurt so good,’ we come back home ever so sullenly. When we reach this point, succumbing to laziness is tempting, but if you can, keep your workout clothes on. The only exercise machine that you need is already at your fingertips.

That machine is your body, and it is capable of giving you the workout that you need, sans any equipment. Training exercises that are body weight-centric (i.e., workouts that encourage you to pull or push your own body weight) can slim and tone your physique, as well as add definition to its muscles.

These types of exercises prepare you for physical activities that you engage in throughout the day, whether that involves carrying hefty bags or lifting up your children.

If you have not done so already, you are encouraged to factor these into your routine, whether you’re going to the gym regularly or not.

Doing Squats

Squats happen to be quite popular and are integral for any kind of workout routine. They are a real multitasker.

Performing squat exercises gives you the ability to practice balance, activate your back and core, promote circulation, and burn much more fat in comparison to other types of exercises (because of muscle gain).

Also, it serves as a dependable and functional exercise. Squatting down for the sake of getting to the bottom portion of a fridge won’t be an issue once squats are integrated into your routine.

We spoke with a number of different trainers and discovered that squats were recommended by them almost unanimously – especially for workouts that don’t involve any equipment.

Performing movements requiring muscle recruitment will end up burning the most amount of calories. They will firm, tone, and tighten up the entire body – particularly your butt and legs.

Glute bridges (both double and single leg), in addition to squats, are lower body workouts capable of activating the glutes. Performing glute bridges will make sure that you engage your glutes when squatting and lunging. In doing so, you will be targeting the proper muscles and activate them!


In comparison to regular squats, lunges are comprised of major shifts in weight. That is because you are stepping either backward or forward.

They have been called “lunge complexes” since you make lateral, forward, and reverse moves. That is not to say that this move will only target the legs, though.

Regardless of the lunge variation, you will be giving your hamstrings, glutes, and calves a workout. You will be using your lower back and core for balance. Performing lunges will also increase the hip flexors’ versatility.

Another thing that separates lunges from conventional squats is the fact that each leg is trained individually (unilateral training).

Instead of just improving strength, coordination and balance are improved through unilateral exercises. This incorporates back and core strength. You will be focusing on a single leg each time. Lunges are also beneficial for muscular and symmetry imbalance rectification.


As simple as it looks, planks actually can be quite deceiving. While you are in the plank position, you will be working on your entire core – and that includes your oblates, transverse abdominus, and rectus abdominus.

The glutes will also be at work, lifting your bum and back. In spite of its difficulty, the position is safe to perform without any complications.

Planking is capable of reducing your back pain. After the abs understand how to support the body once it is activated, a lot of strain will be taken off your back, improving your posture. Any pain in your shoulders and neck stimulated by slouching will be eliminated.


Lunges are unilateral exercises. Conversely, push-ups serve as compound exercises. These types of exercises utilize multiple muscle groups simultaneously.

Push-ups engage your lower body, deltoids, triceps, biceps, and core – and that is just to maintain your stability.

Use of several muscle groups simultaneously puts the heart into overdrive, forcing it to work much harder and get blood rich in oxygen into your muscles. As such, push-ups serve as a cardiovascular exercise, which improves the health of your heart.

When push-ups are properly done, muscles necessary for proper posture support will be trained. They will also nullify lower back pain while preventing injuries from happening.

With that said, if push-ups have become tiresome for you, there are variations you can try out to freshen things up.

Push-ups serve as great exercises that you can perform either progressively or regressively. Incorporating things like negatives, shoulder taps, and mountain climbers optimize the effectiveness of a push-up without extra weight.

Likewise, making changes as basic as switching your hand’s placements (narrow, wide, etc.) can target different muscle parts.

Balancing Poses

A number of different moves are involved with balancing poses, and not all of them involve yoga. For instance, holding any one of the moves below for a certain length of time is essentially a balancing pose workout:

These kinds of poses work wonders. They’re capable of stretching your muscles and limbs while optimizing flexibility. They also build strength (thanks to differing muscle and core use) and improve posture (via posing and pulling up properly).

Try performing these equipment-free moves whenever you need to work out without a gym.