Exercise training programs are designed to improve overall fitness and health. While some workouts use exercise equipment such as machines or weights, you can also achieve fitness and health benefits from workouts without equipment. The best workouts without equipment, however, consider your personal fitness goals with a balanced routine that combines aerobic fitness, muscular fitness, flexibility, core stability and balance. Workouts without equipment can provide numerous benefits, but always consult your doctor before starting any fitness program.
Griff
The "Griff" workout is a running-based workout without equipment that builds strength and stamina in the legs along with cardiovascular endurance according to Shane Skowron, U.S. Navy SEAL and fitness trainer. The workout combines an 800 m run and a backwards 400 m run performed as fast as possible. Start by running 800 m forward, followed by 400 m backwards and another 800 m forward and 400 m backwards.
Bodyweight
The IDEA Health and Fitness Association recommends a bodyweight training program using pull-ups, squats and push-ups for a total body workout. During the first weeks of a training routine, complete two sets of 10 repetitions on each exercise and gradually increase the number of repetitions as your strength, endurance and fitness level improves.
Angie
According to Greg Glassman, founder of CrossFit, the "Angie" workout uses about 20 minutes of continuous work for a total body strength and conditioning workout. The "Angie" workout is performed as fast as possible, starting with 100 repetitions of pull-ups followed by 100 repetitions of push-ups, 100 repetitions of sit-ups and 100 repetitions of squats. You must complete the all of the 100 repetitions on one exercise before moving to the next exercise. The goal is to perform each group of 100 repetitions in the fewest number of sets as possible.
Run-Play
Brian Mackenzie, track and field coach, recommends run-play workouts without equipment as an essential tool for basic fitness training. The run-play workouts can be varied based on your fitness level, fitness goal or overall goal of the workout. Mackenzie suggests performing the run-play workouts on an outdoor trail, park or grassy field. To perform the run-play workout, start by running for 500 to 800 m followed with various strength exercises such as squats or push-ups. Repeat the run followed with another set of exercises and repeat for four to six rounds.
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