Young woman practicing iyengar yoga at home in her living room.

Sometimes, you wake up psyched and ready to hit the gym; other times, you wake up and it’s thundering and raining outside, and you think to yourself, maybe not. Or maybe, it’s just that the kids are home sick and so you can’t go to your usual 8 am class.

What do you do?

The easier option would, of course, be, miss a day at the gym, who cares? But the other option is to workout at home.
Don’t worry if you don’t have the equipment, trust us, your body has all the resistance you need. Try this:

Lunges Sportive man exercising between staircases in the city

Oh so simple and oh so effective. 15 lunges per side, and go deep, you want that knee to lightly touch the floor before coming back up. Aim for 2-3 sets of reps.

Plank and shoulder touch Shot of an attractive young couple working out together at the gym

Get yourself into the full plank position (rather than the forearm plank) making sure to tuck your tummy. Hold the plank for a total of 90 seconds. For the first 45 seconds, simply hold the plank position, and for the second, alternate between your right and left arm, raising one arm up at a time and crossing it across your chest to tap the opposing shoulder.

Tricep dip Woman doing dips in the city.

Sitting down with your knees bent and feet flat on the ground in front of you, round your shoulders back and place your arms behind you so that your fingers are facing in towards you. Angle back slightly, lift your butt off the ground and slowly lower yourself down by bending at the elbow. 30 reps of these will have you pretty beat.

Sumo squat thigh burn Pregnancy Yoga and Fitness concept. Portrait of beautiful young pregnant yoga model working out indoor. Pregnant happy fitness person enjoy yoga practice at home. Prenatal Goddess or Sumo Squat Pose

Get your legs wider than your hips distance apart and get as low as you can without feeling too uncomfortable (you can place your hands on your thighs if that helps you with balance). One at a time, push back the right thigh and then the left. You’ll feel the burn in no time, but for added difficulty, you can raise your heels and do it all on your toes.

Ab bikes Sportive young lady doing crisscross crunch exercise lying on a rug at modern studio.

Lying down on your back, bring your knees into a tabletop position. Cradle your head with your hands, and one at a time, bring one elbow to the opposing knee so that they meet in the middle. Alternate with left elbow-right knee and right elbow-left knee 40 times.

Glute burn Pretty young athletic woman doing side crunches and working out at the gym

Lying on your right side, align your body so it’s all one straight line and your left leg is on top of your right leg. Lift and lower the left leg 20 times, and then switch sides so you’re lying on your left side. Lift and lower 20 times. Aim for 2-3 sets of reps.

Pushups Shot of a strong young woman doing pushups alone in the gym

You know the drill. If you hate them, try resting in your knees or doing an incline push up so you’re lifting less of your weight. Try 15 full pushups and 10 micro pushups (more like small pulses).

What are your favourite no equipment workouts?

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams