10 Best No Equipment Exercises For Women to DO at Home

I notice lately that Women having difficulty in doing home workout .

Although some women have dumbbells, resistance bands or a backpack, some do not have.

However, I want to make sure women don't skip their training due to not access to gym.

That's why I made a list of 10 exercises and workout plan that will train every part of your body, and you can do this without any equipment.

Best At Home Exercise For Women

Incline Push-ups
Set up: Use a narrow grip and place hand slightly lower towards your knees.

Use a stable incline to place hands onto(the higher it is the easier it is).

Keep core tight & torso straight, lower just before your body touches the gloor and press through to activate your chest & secondary your triceps.

Progression

• Wear a weighted backpack
• Slow the Tempo
• Perform 1-arm push-ups

Push-up with Isometric Hold
I know you all know how to do push-up with proper form, if not check out this article for in-depth how to do push-ups for all push-up variations.

What you should do is go down with regular push-up position but when you at the bottom of the position, hold your body for 1-3 secs.

And then lift up!

This is the isometric muscle contraction and one of  the best way to build muscles.

Inverted Row
Setup: use 2 chairs and broom to use a bar you could hold onto to emulate a rack with the bar lowered.

Lay underneath the bar with your chest under the bar.

Grab on the bar slightly wider than shoulder width.

Row your chest to the bar and squeeze your lats and mid back while keeping your core tight & keeping a straight back.

Progression

• The slower the handle the harder it is
• Slightly elevate your legs
• Wear a weighted backpack
• Perform a pause at the top
• Slow the tempo
• Perform with 1-ARM

Seated Pull Up
Setup: Use the same setup as the inverted row but a bit higer as you'll try a pull-up motion.

However, sit down with your torso straight up and glutes and legs flat on the ground.

Place feet flat on the floor and pull up as high as you can, you can press through your feet for assistance.

Pike Push-up
Setup: Get into a push-up position.

Place your hands slightly wider than shoulder width.

Walk your feet in and bend at the hip to make a upside down V-shape.

Pushing your feet forward to keep tension on your shoulders & upper chest bend your arms to lower head towards the ground.

Press through the ground and try to emulate a shoulder press or very high incline.

Keep core tight and back straight.

Body-weight Lateral Raise
Setup: Get into a plank position onto your elbows.

Place your hands slightly wider than shoulder width.

Twist your body while keeping your core tight and use your side delt to twist your body.

Once your torso twists 90 degrees then slowly twist back to the plank position keeping tension on your delt.

You may need to use help from your core as this exercise is difficult.

Body-weight Skull Crusher

Setup: Get into a plank position onto your elbows.

Place your hands slightly wider than shoulder width.

Twist your body while keeping your core tight and use your side delt to twist your body.

Once your torso twists 90 degree then slowly twist back to the plank position keeping tension on your delt.

You may need to use help from your core as this exercise is difficult.

Assisted Single Leg Pistol Squat
Setup: Stand in between 2 structures you can comfortable hold onto.

Raise one leg up and while keeping your core tight and torso straight squat down.

Keep the weight on your mid-foot to heel.

Use the 2 structure as balance and support throughout the entire range of motion.

Sliding Leg Curl

Setup: lay down flat-on your back and place a cloth under your feet.

Keep your hips extended and curl your legs in your body should rise up.

Squeeze your hamstrings and control the weight back down.

Calf Raises with Upper Hold

We all know how to do standing calf raises right?

Like we did with the push-ups, we're going to do the same with the calf raises.

Check out below graphic for the instructions.

No Equipment Workout Plan For Women

We're going to train full body three times a week. So one day training and day after that will be rest day.

On the rest day, you can do some cardio and abs workout, however, I suggest you to do only once a week and focus more on the diet.

Incline Push-up - 3 sets of 10 reps

Push-ups with isometric hold - 2 sets of 10 reps with 3 sec hold at bottom

Inverted Row - 3 sets of 8 reps

Seated Pull Up - 3 sets of 8 reps

Pike Push-ups - 3 sets of 8 reps

Body-weight Lateral Raise - 3 sets of 5 reps

Body-weight skull Crusher - 3 sets of 5 reps

Assisted Single Leg Pistol Squat - 3 sets of 10 reps

Sliding Leg Curl - 3 sets of 10 reps

Calf Raises with Upper Hold - 3 sets of 12 reps

What's NEXT!

Now, you all have what you need to do workout at home without any equipment.

You should not have any excuse now as you  can do this workout and build some muscles.

For the Diet plan, see this article.

If you've any doubt about this article or anything let me know in the comment section.

Top 5 Body Weight Exercises That Will Transform Your body

From the beginning of the fitness era, many people want to build their body with body weight only.

Because of the benefits it brings like time and money save, you can do anywhere without any fancy equipment and it will take only few minute of your busy schedule.

Many people still prefer to do it in their free time or as a regular gym regimen.

But many people don't know that there are some top body weight exercises that can do magic with their body, if they follow proper diet plan for their goal.

That's why, I was thinking to write article on top 5 body weight exercises that can build muscle and burn fat if you do properly and regularly.

Most of the exercises in this list may be common to you and you know it.

But all are advanced level exercises that means it will be hard for you to do that exercise.

Top 5 Body Weight Exercises That Will Transform Your Body in Just Four Weeks

#1 Plank(Modified)

Plank is all time best exercise for the core but most underrated exercise at the same time.

You know how to do plank and basic version of it but we don't want to do basic version of it.

That's why we will do the advanced version of plank and i.e. High Plank T-spine Rotation

How To?

If you know how to do basic version of plank then you don't need to do much with the basic plank.

• Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 
• Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor. 
• At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. 
• Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air. 
• Repeat for the desired number of repetitions.

If you want to train side abs then you can do modified side plank.

I assume that you all do this exercise at home but if someone has medicine ball, bar or a TRX and if you wan to do more advanced level exercise for target core you can do below mentioned exercises.

With the Medicine Ball: One-Arm Medicine Ball Slam

With the Barbell: Landmine 180's

With the TRX: Suspended Fallout

#2 Push-Ups

Like I said you know many body weight exercises but you don't know the advanced version of it and we really need it in order to transform our body in a month.

We'll be doing Push-up with Staggered Hands for more difficulty.

Now many people could know about this body weight exercises but they never do it, however, it is more difficult than you thought.

If you're an advanced level athletes then you can still do this exercise to feel more fatigue.

If you're a beginner, I urge you to learn basic push-up first because basic version of any exercise is the foundation of advanced version of that exercises.

How To?

• Start in a push-up position with the hands wider than shoulder-width apart and the legs straight out directly behind the body about hip-width apart. 
• Squeeze the thighs and glutes while moving the right hand forward a couple of inches and the left hand out a couple of inches to the left side. 
• This will create an uneven hand position. 
• Slowly lower the body toward the ground then back up to return to the starting position.

If you already know this exercise and tried also then I also have another advanced level push-up exercise for you to do.

Push-up with Single-leg Raise (How To?)

You can do any of the above push-up because Both have same level of difficulty.

#3 Pistol Squats

I don't think there will be any one who don't know about the best body weight lower body exercise i.e. Squat

But we will do advanced version of it because leg is the biggest muscle in our body and to grow them, we need something advanced version exercise which is equivalent to weights.

That's why we will be doing Pistol Squat.

This is the most advanced version of squat I have ever done.

How To?

• Start by standing on one leg, with the toes pointed forward and/or slightly turned out.
• With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement.
• With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean (similar to the back squat).
• As you descend deeper into the pistol squat, it is highly recommended to not “catch the bounce” aggressively out of this movement unless you are highly trained.
• Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort.
• Assume a stable and fully supported (knee and hip extended) standing position on the working leg, and repeat process again for reps. 

As I said earlier, this is the most advanced version of squat and many of you will find it difficult to do it at fist place. 

So, I recommend you all to check out this complete guide on pistol squat.

If you're beginner and still facing difficulty in pistol squat, don't worry I have another advanced level exercise for quadriceps.

But for that you need something solid where you can put your feet.

Exercise: Step-Up (How To?)

In the above how to? article link you will find the instruction with the dumbbell but you can do it without the dumbbell.

Once you found doing it easy in front of the bench, you can do it on the side of the bench or something solid.

When you do it on the side of the bench you will find it more difficult as you leg won't bend. 

#4 Bird-dog

If you want to strong your lower back without weights then Bird-dog is the best exercise you can do.

when I first saw it, it seems very easy to me but after doing, I realise that this is the most difficult exercise I ever done for my lower back.

To be honest, I found this exercise much difficult than the dead-lifts. 

If you also done this or doing then let me know how's your experience with the Bird-dog.

How To?

In order to get most out of it, we should know that how to perform it perfectly.

If you found it very easy then based on my experience, you probably doing some mistakes.

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
• Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
• Return to the starting position, placing your hand and knee on the floor. 
• Repeat on the other side to complete one rep.

You can do Superman Hold if you found it difficult or you'd like to do. Choice is all yours!

#5 Nordiac Ham Curl

I bet, if you're a beginner or never done any search for best hamstring and glutes exercises on the internet then you never heard about this exercise.

This is the hardest body weight exercise for your hamstring and glutes if you do it correctly. 

For doing this exercise you'll  need someone to hold your leg or some place where you can hold your leg.

How To?

Partner-Assisted Nordic Hamstring Curls

• Have a trainer or partner hold your ankles while you brace your core. I suggest tapping your core to make sure it's maximally engaged before you start to lower your torso.
• Take a deep breath, and as slowly as possible, lower yourself to the ground. Your body should be straight and tight during the descent.
• Avoid flexing your spine.
• Once you reach the ground, press yourself up to the starting position and repeat

Barbell Nordic Hamstring Curls

• If you cannot locate an apparatus to anchor your ankles and don't have a partner, you can use a barbell as a last resort.
• Place weights (I suggest 35 pounds) on each side of the barbell to allow for optimal height to slide your ankles under the bar.
• Put smaller weights (2.5 or 5 pounds) under the plates to restrict rolling and unwanted movement.
• Place a towel under the bar for comfort. Brace your core and slowly lower your body all the way down.
• Press yourself to the starting position and repeat.

If you face any difficulty doing it, you can read here on how to do progression in Nordic Ham Curl exercise.

The Four Week Body Weight Exercise Plan

#1 Workout 

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

1 minute – Bird-dog.

1 minute – Lying hip raises.

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

#2 Workout  

3 minutes – Plank.

3 minutes – Bird-dog.

3 minutes – Lying hip raises.

1 minute – Push-ups.

Rest according to your fitness level but not more than 2 minutes.

If you're a beginner then you can do these workout 4 times a week or others can do 6 times per week, followed by one rest day.

WEEK 1

Day 1 – Workout #1

Day 2 – Workout #2

Day 3 – Workout #1

Day 4 – Workout #2

Day 5 – Workout #1

Day 6 – Workout #2

Day 7 – rest

WEEK 2

Day 1 – Workout #2

Day 2 – Workout #1

Day 3 – Workout #2

Day 4 – Workout #1

Day 5 – Workout #2

Day 6 – Workout #1

Day 7 – rest

Take Home Message

These are the 5 best body weight exercise, I always do if I start my workout after some months.

And, I always saw great results in terms of strength and muscle development. Intensity of these exercises is also high so, you will also burn more calorie than usual body weight exercises. 

However, no matter which body weight workout you follow but without proper diet and sleep, you can't see any results. And, if you follow, you will be surprised with the results.

If you're doing workout at home what is your routine and exercises? How's your experience with that let me know in the comment.

The Longest List of Body Weight Exercises | 70 Exercises You Can Do Anywhere

If you're HERE Then probably you want to know the best cardio exercise that you can do it anywhere.

There are so many body weight exercise, and I listed all of them for you HERE!

So, in this article, I'm going to talk about the best 70 body weight exercise which you can do anywhere without any dumbbells or equipment.

After doing this exercises, you don't need any dumbbell or barbell to do heavy and effective exercises because this are the best in body weight exercises list.

Take a pre-workout, If you're going to do home workout after reading this article.

The 70 Best Body Weight Exercises are as Follow

1. Drop squat
2. Box Squat Jump
3. Step-up jump
4. Split jump
5. High-Knee run
6. Butt kicker
7. Skater jump
8. Power skip
9. Super skater jump
10. Sprinter step
11. Sprinter skip
12. Running lunge
13. Long jump to backward hop
14. Shuffle in place
15. Carioca
16. In-And-Out squat
17. Skier swing
18. Single leg swing
19. Slam
20. Rotational chop
21. Low Rotational chop
22. Low Diagonal chop
23. Halo slam
24. Mountain Climber Switch
25. Running Mountain Climber
26. Spider Mountain Climber
27. Side to side mountain climber
28. Diagonal mountain climber
29. Semicircle mountain climber
30. Jumping mountain climber
31. Low jumping mountain climber
32. Blast-off push-ups
33. Seal jack
34. Jumping jack
35. cross body jumping jack
36. Predator Jack
37. Plank Jack
38. Push-up Jack
39. Break Dancer
40. Donkey Kick
41. Low box runner
42. low box lateral runner
43. Burpee
44. Lateral 3 steps
45. Icky shuffle
46. Alternating fast feet
47. Double fast feet
48. Pogo Jump
49. Single Leg Pogo Jump
50. Front to back hop
51. Side to side Hop
52. Plank speed reach
53. Plank Hand tap
54. Plank elbow tap
55. Plank shoulder tap
56. Plank hip tap
57. Plank knee tap
58. Plank toe tap
59. Quad push-up
60. Face melter
61. punch
62. lunge runner
63. plyo 
64. Fast feet on hands
65. T-Rotation
66. Tuck Jump
67. Speed walkout
68. plyo single-leg hip trust
69. plyo alternating single-leg hip trust
70. Rolling squat Jump

I know, you'll be confuse "HOW TO DO THESE EXERCISES?". Right?

Don't worry, I include the video, which shows how to do all the exercise in the list.

I believe this is the longest list of best body weight exercise, that won't hit all of your body muscles but also help you to burn more fat.

If you found this list really helpful then don't forget to share with your friends.

if you're planning to follow few exercises from this, let me know how it went? in the comment section.