No Equipment Home Fitness Workout Routines

With gyms closed and we're stuck at home all day, it's very easy to lose the motivation to stay fit and active. If you're noticing the extra pounds around your belly or you're just generally busy and find it difficult to squeeze in an hour of exercise, here are some quick and easy, no equipment workouts that you can try at home!

A good philosophy to have when planning a workout routine is figuring out what you are trying to get out of it. Workouts with the intention of getting rid of belly fat may be different to exercises focused on improving flexibility and strength. It's important to identify the specific workouts that effectively activate the muscle groups that you want to be working on.

This guide is intended to be a high level overview of different workouts that you can do. If any of these suggestions catches your eye, there are many free in depth home workout tutorials online that you can check out!

Weight Loss Workouts

We've previously did an article covering some of the best exercise routines for losing body fat. Even without weights or special machines, you can easily integrate strength training and high intensity interval training (HIIT) into your home workout routine through calisthenics. Calisthenics is a form of workout technique that focuses on improving muscle control and strength through bodyweight exercises. 

The most simple bodyweight exercise that works both your arms and chest is the push-up. There are many different ways of doing a push-up, e.g. staggered, knee push-ups, close grip push ups, etc. Each of these vary in difficulty, making it a perfect exercise for all levels!

Whether you're doing an intense arm workout, talking a walk, or just sitting down, you are using the muscles in your abdomen. Your core stabilizes your body while you're going about your daily activities and so, it is really important to make sure your core is getting a good workout.

Exercises like crunches and planking not only help strengthen your core, but they also effective burn off muscle fat. Talk about a win-win! Again just like push-ups, core workouts come in varying levels of difficulty. So even as a beginner, you can get a good workout from simple routines and work your way up to more advanced movements as your core gets stronger.

It is easy to get sucked into upper body workouts because it is not as intense as working your lower body, but you should never neglect your legs. While not as prominent around the belly, body fat also accumulates in the thighs and glutes so lower body workouts are essential for burning off those unwanted calories!

The most common and all-rounded leg workout you can try is the body weight squat. If you're looking for a more advanced workout, piston squats are single legged squats that essentially double the amount of weight your leg needs to squat, plus it works on your body's balance.

While you are trying all these new workouts, have a look at some of our athletic compression sleeves. Especially for beginners, there is a risk of over-straining their muscles as they learn new new workout routines. These compression sleeves effectively stabilize your muscles and reduce muscle strain while you pick up the proper workout form.


Doing cardiovascular exercises are also great for reducing body fat and increasing your overall stamina. The best part is that you really don't need an elliptical at the gym or an open running track to work on your cardio.

Burpees are a simple technique to burn off calories. While the movements look simple, doing six sets of twenty burpees will be sure to leave you panting.

You could also build your stamina and work on your hand-eye coordination by picking up jump rope. We admit that this workout suggestion is a cheat since you do need a piece of workout equipment, but jump ropes are relatively cheap and you can easily get them at any departmental store or online.

Jump rope does seem intimidating but we promise you that it's a lot easier than it looks! There are many comprehensive, beginner friendly jump rope video tutorials online that you can check out!

Overheating while doing cardio exercises can get very uncomfortable and stinking up the room with sweat drenched clothing is never fun. Our copper infused active wear fabric has great moisture wicking and anti-microbial properties, guaranteeing that sweat dries quickly and that your workout gear stays odorless.


Looking for a less intensive workout but still want to get that blood flowing? Yoga works on your flexibility, balance, mental state and posture. This set of exercises focuses on both your stretching technique as well as your breathing technique.

A common misconception with yoga is that you need to dedicate a great deal of time to learn many complicated stretches. In fact, it is certainly quite the opposite! Yoga is incredibly beginner friendly, and you can get a great workout in even by learning two or three simple stretches.

If you're looking to get an additional level of balance and grip while you're trying these stretches out, Copper Compression has Anti-Slip Yoga Socks that are perfect for staying balanced around slippery surfaces.


These body weight exercises do not require any equipment and can be done in your living room. If you've been thinking of working out but never got around to start, you do not really have an excuse! Each of these exercises range from 30 seconds to 5 minutes, meaning you can easily integrate these stretches into your daily routine.

If you'd like to learn more about staying active and fit, check out our other lifestyle blog posts on Weight Training Tips and Intermittent Fasting as a healthy eating pattern alternative. Also explore Copper Compression's a wide range of athletic gear that promotes blood circulation, supports your muscles, and are perfect for your workout.