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10 No-Equipment Workouts for Women on the Go

Last updated on : April 08 2019

Beaming girl sitting on exercise mat in apartment 

Why Body Weight Workouts

No-equipment or bodyweight workouts are amazing for so many reasons. Shall I count the ways?

  • No expensive gym membership: are you using it anyway?
  • No expensive or inconvenient equipment: saves money AND storage space.
  • No need for perfect weather conditions: you can do this entire workout indoors.
  • Can be done whenever, wherever: like the Shakira song.
  • No specialized training or level of fitness required: anyone can do bodyweight workouts or build their strength up enough through practice to be able to do it.
  • They are healthy for you.

Health Benefits

According to this article on Dr. Axe, exercising with your body weight alone is healthy for many reasons.

The training can help you lose weight while building lean muscles - and help you rebuild muscles that gradually break down as we age.

It's a form of strength training, which is often overlooked in favor of cardio, especially when the goal is weight loss.

Research shows that bodyweight exercises are great for your lungs, hormones, heart, and brain.

And according to this article from Mayo Clinic, the exercises are just as beneficial as strength training with weights or gym equipment. 

10 Easy Routines For You

Bodyweight Workout. Young sporty woman exercise at home

We selected the classic moves below because they work well for women, and they require zero equipment or fitness expertise. Taken together they form a full body workout using only your bodyweight for resistance.

Perform each exercise for one minute with 30 seconds of rest between each. 

When you get stronger, try to go through the entire routine multiple times. Don’t forget to stretch when you’re done leaving you energized, rejuvenated, and relaxed.

Your Target - The Department of Health and Human Services recommends performing this type of workout at least twice per week, combined with 75-150 minutes of cardio. However, we think you can do them every day. 

If you don’t have time for the entire routine, target the areas that you most want to focus on and start there. When it comes to fitness, it’s better to do a little than nothing at all. 

1-minute Plank

Planks are great for working your core, arms, and shoulders. They are also a good warmup for other arm and shoulder exercises to prevent strain and injury.

Lay face-down on the floor with your legs extended straight out behind you. Position your elbows beneath your shoulders with your hands facing forwards. Your forearms should lie flat on the ground. Push up onto your forearms and toes so that your abs, butt, thighs, and arms are all engaged. 

Hold for 60 seconds - you can do it! Count down from 60, or count to 10 six times, or sing a little song to yourself - whatever it takes to make it through the minute! 

Don’t forget to take deep breaths in through your nose and out through your mouth. When the minute is up, slowly release back to the ground.

Push-Ups

Push-ups aren’t just for arms - they also work your shoulders and abs.

Return to plank position with your hands flat on the ground and shoulder length apart. Your shoulders should be above your wrists and your legs extended out behind you. Tighten your butt and core as you bend your arms and push your body up off the floor, then lower back down slowly. 

If this is too challenging or you feel off-balance, try keeping your knees on the ground. You may use a pillow or towel to cushion beneath your knees if you have one handy, but it is not necessary. 

Repeat reps for 1 minute.

Shoulder Tap Planks

Ready to kick that plank from step one up a notch? Adding taps to your plank intensifies the workout move and makes you work to maintain your balance, particularly in your core and shoulders.

Return to plank position, face down with hands flat on the ground and shoulder length apart. Stack your shoulders above your wrists, and your legs stretched out behind you with knees touching the ground. Engage your butt, core, and arms to lift your body onto your forearms and toes. 

Alternate tapping your left and right shoulders with the opposite hands, making sure to keep your hips straight and still. Repeat for one minute or 30 taps. 

To make balancing easier, you can modify this move by spreading your legs farther apart.

Twisted Side Plank

Now you’ve got your core and shoulders engaged; it’s time to chisel those sides. This exercise is another modified plank but with a challenging “twist.”

To get into a forearm side plank, start in plank position and roll over to one side. Lift your body onto one forearm with your elbow pressed against the ground aligned with your shoulder and your hand placed in front of you. Engage your core, butt, and legs to straighten your legs, so your body makes a 90-degree triangle with the floor. Place your hand that is not on the ground behind your head. You are now in the starting position.

Now twist your torso so that your raised elbow meets your hand on the ground. Careful to rotate only the torso - your hips shouldn’t move! Then twist back slowly to the starting position. 

Repeat reps for one minute on each side.

Bicycle Crunches

This exercise works your core by engaging both the lower and upper abdominals.

Lie flat on your back on the floor and lift your legs to tabletop position, with your knees bent at a 90-degree angle and aligned with your hips. Lock your fingers behind your head with your elbows bent out to your sides. Squeeze your abs to lift your shoulders off the floor. This position is your starting position.

Now twist your core to lift one elbow to the opposite knee while straightening the other leg. Return to starting position and immediately do a rep on the other side. 

The point is for your legs to be continually moving like they are pedaling a bicycle. And be careful not to tighten your neck during this exercise; if you are doing it correctly, you should feel it in your legs and abdomen. 

Repeat reps for one minute. Rotate at a slow pace to deepen the twist and make your abs work.

Plank to Downward Dog

Moving from plank to downward dog tests your balance and core strength. Make this move slowly for maximum benefits.

Start in plank position with wrists below your shoulders, but spread your legs so that your feet align with your hips. Slowly push your butt to the sky and walk your hands back to move into downward dog position. 

Hold for a few seconds, then return to plank. Repeat for one minute.

Diamond Push-Up

This push-up works the back of your arms (where the jiggle likes to hide until you see yourself from behind in a photo) while still engaging your core.

Start in the plank position with your hands on the ground shoulder length apart. Stack your shoulders above your wrists, and your legs stretched behind you. Touch your hands together to make a triangle with your thumbs and fingers. This position is your starting position.

Now bend your elbows to lower your upper body towards the floor slowly. Once you are close to touching the ground, straighten your elbows to push back up to your starting position. 

You can modify this move by keeping your knees on the ground. And you may use a pillow or towel to cushion your knees if you have one, but it is not necessary.  

Repeat for one minute.

Plank Walk

This move strengthens your core and challenges it to keep your body stable, while your arms work to maintain movement.

Start in plank position. Take a step to the right while maintaining plank position by first moving your right hand and foot, and then following with your left hand and foot. Walk side to side this way while retaining a plank position for one minute. 

If you have enough space, you can also continue in one direction for 30 seconds and then switch to the other direction for 30 seconds.

Boat Pose

If you thought the plank was a challenge, wait until you meet the boat pose. It may be too challenging to hold for the full 60 seconds, so feel free to start small with 15-30 second intervals and then rest, until you reach the total 60.

Sit on the floor with your knees bent and your feet on the ground. Keep your legs pressed together while slowly lifting them off the floor until your thighs create a 45-degree angle with your torso. Squeeze your core and glutes while keeping your back straight. Hold for one minute.

Superman Punch

Finish your workout feeling like Superman - or even better, Wonder Woman. This move will work your backside by targeting the back, butt, and shoulders.  

Lie face-down on the ground with your arms stretched above the top of your head. Keeping your core on the ground, squeeze your arms, legs, and upper body and lift them off the floor. With your legs and arms still in the air, pull in your elbows to your body and then alternate punching each fist in front of you. Keep punching while holding legs and chest in the air for one minute.

You may need to start with 15 seconds and repeat four times to reach a total of 60 seconds.

10 No-Equipment Workouts for Women on the Go

 

Summary

Woman power! Strong confident women.

If you’re one of the many women who is juggling some combination of work, school, children, family, relationships, and more, all while trying to keep yourself fit and healthy, then these workouts are perfect for you. Save and refer to this article any time you need quick exercise on the go.

The best way to make this workout work for you is to do it at least once every day consistently. Fit it in when you can, or find a time every day to make it part of your routine. This workout is a great way to start or end your day, or to combat that lazy afternoon feeling instead of a nap. 

Start today!

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