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No Gear - No Problem: 10 Bodyweight Workouts to Get Fit Anywhere
- Coach Chris
- Mar 25
- 5 min read
Let me take you back to where it all started for me - a spare bedroom, a cheap yoga mat, and a couple of bookmarked YouTube videos. That was my gym. No weights, no machines, no gear.
Just me and the goal: to get moving. It didn’t matter that I skimping it on equipment - because what I did have was time, determination, and a willingness to invest atleast 30min of self induced suffering for the greater good of my health, or atleast thats what I told myself.
That little space eventually grew into a home gym in my garage. First came a couple of resistance bands, then a lone kettlebell. I still remember the day I dragged my first barbell into that garage with four plates and a pair of collars like I had just won the lottery.
And over the years, that setup evolved into a fully outfitted training space—but the roots of my training, the stuff that taught me discipline and consistency, came from bodyweight workouts.
Those roots still show up all the time though. Whether I’m on shift as a paramedic with zero access to a gym, or travelling, or coaching someone new who’s just trying to figure out how to start - bodyweight training is the foundation and fallback. Honestly, it’s one of the most underrated ways to build strength, mobility, conditioning, and resilience - and it takes all the excuses out of the equation.
If you can move your body, then you have no excuse to not be able to workout. PERIOD!!!
Now, if you are someone who wants to get up and moving, or is looking for options when gear is limited, below you will find a ton of different options to get you moving and after it.
I’m giving you 10 completely different equipment-free training styles - everything from AMRAPs to ladders - that you can plug into your week and make some progress on.
These bodyweight workouts are designed to improve your cardiovascular fitness, muscular endurance, and total-body strength—no equipment needed.
Why Bodyweight Training Isn’t Basic
There’s this mindset that if a workout doesn’t involve equipment, it’s somehow “less effective.” Not true.
Bodyweight training taps into your entire kinetic chain, improves relative strength (how strong you are pound-for-pound), and teaches movement control - which is something that gets missed when you’re only focused on how much you can lift.
It forces you to move better before trying to move more.
It also builds cardiovascular capacity, mobility, and coordination all at once. In fact, a study published in the Journal of Strength and Conditioning Research showed that calisthenic-style workouts significantly improve both VO₂ max and muscular endurance in recreationally active individuals. (Source)
And from a practical standpoint?
If you’ve got a floor and 6 feet of space, you’re good to go.
Like Dan John says, “The goal is to keep the goal the goal.” And if your goal is to get fit, stay fit, or get back on track—then these bodyweight workouts will get you there, no gear needed.
The 10 Best Styles of Equipment-Free Bodyweight Workouts
To avoid burnout, boredom, and plateaus, your training should change gears. Here's a breakdown of 10 different bodyweight-only workout formats. These aren't just random routines - they each challenge your body in a unique way, tapping into different energy systems, movement patterns, and mental focus.
1. AMRAP (As Many Rounds/Reps As Possible)
Duration: 20 minutes
Why It Works: Improves aerobic and anaerobic capacity while adapting to your current fitness level.
Workout Example:
10 Push-ups
15 Air Squats
20 Mountain Climbers (10/side)
Set a 20-minute timer. Get through as many rounds as you can, pacing yourself early and pushing later.
Pro Tip: Log your rounds and beat them next week.
2. EMOM (Every Minute On the Minute)
Duration: 16 minutes
Why It Works: Builds pace control, interval conditioning, and volume tolerance.
Workout Example:
Minute 1: 15 Sit-ups
Minute 2: 10 Burpees
Minute 3: 20 Jumping Lunges (10/leg)
Minute 4: Rest for 1 minute
Cycle through each one after another, for 4 rounds. Each minute, start your reps. Rest with whatever time you have left.
3. Tabata (20/10 Intervals)
Duration: 4 minutes (per set)
Why It Works: Increases work capacity, fat burn, and intensity in short bursts.
Workout Example:
20 seconds Jump Squats
10 seconds Rest
Repeat for 8 rounds.
Optional: Add additional movements like; push-ups, burpees, or planks as extras sets.
4. Chipper Style
Duration: Until completion
Why It Works: Boosts muscular endurance and tests mental grit.
Workout Example:
100 Jumping Jacks
80 Air Squats
60 Sit Ups
40 Push-ups
20 Burpees
10 Jump Squats
Complete each movement before moving to the next. Rest as needed.
5. Descending Ladder
Duration: 15–20 minutes
Why It Works: Provides manageable progression and built-in intensity drop.
Workout Example:
Start at 10 reps each:
Air Squats
Push-ups
Sit Ups
Drop by 1 rep each round until you hit 1. (Exp: 10 reps each, then 9 reps each, 8 reps, 7 reps.... down to 1 rep each.)
6. Ascending Ladder
Duration: 15–25 minutes
Why It Works: Builds volume under increasing fatigue.
Workout Example:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Go as high as you can. Stop when you can't complete the reps in that minute.
7. Pyramid Workout
Duration: 15–20 minutes
Why It Works: Provides variety and balanced effort through symmetrical volume.
Workout Example:
10 Sit-ups
20 Bicycle Crunches
30-Second Plank
20 Bicycle Crunches
10 Sit-ups
8. Isometric Circuit
Duration: 3 Rounds (8–12 minutes)
Why It Works: Improves joint stability, static strength, and control.
Workout Example:
30-Second Wall Sit
30-Second Plank
30-Second Glute Bridge Hold
30-Second Superman Hold
9. Bodyweight Strength Circuit
Duration: 3–4 Rounds (20 minutes)
Why It Works: Builds foundational strength using time-under-tension and stability.
Workout Example:
10 Tempo Push-ups (3 sec down)
15 Step-back Lunges
12 Glute Bridges
10 Pike Push-ups
Rest 1–2 minutes between rounds.
10. Cardio Countdown
Duration: 10–15 minutes
Why It Works: Keeps heart rate elevated while layering volume with descending rep scheme.
Workout Example:
10 Burpees
9 Jumping Jacks
8 Mountain Climbers/leg
7 Push-ups
6 Squat Jumps
5 Sit-ups
4 Lunges/leg
3 Tricep Dips (chair)
2 Tuck Jumps
1-Minute Plank
Don't rest between movements, just complete the entire workout back to back exercises until finished.
My take on the matter,
There’s something raw and honest about bodyweight training. It’s you versus you.
No distractions. No shiny tools. Just commitment.
Whether you're getting started in your living room, fitting in a shift workout, or maintaining your fitness while on the road, these bodyweight workout styles give you structure, variety, and results - without needing a single piece of equipment.
If you’re consistent, these workouts will make you stronger, leaner, and more capable in every way that matters.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
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