30 Days - 30 Different Workout Routines that Do Not Require Equipment

Originally published 03/20/2019 - Updated 03/20/2020:

The current COVID-19 pandemic has forced most people to stay home and businesses (including gyms and fitness centers) to close doors, all in an effort to help control and reduce the spread of the Coronavirus. This blog was written exactly a year ago (How fast do things change in one year!). The goal of the original post back then was to offer some creative ideas to stay fit and active without the need of gym membership or equipment. I think we need this now more than ever! I did not change anything in the original post as I thought it was all relevant (some places are still allowing people to go to the park or beach), however, please do follow all local laws in place that are intended to help fight the spread of the virus. Don't forget to wash your hands, don't touch your face with hands not washed, and practice safe social distancing.

Can’t make it to the gym? Work schedule is extra busy this week? Kids soccer practice this afternoon? I am not sure what to do! I can’t afford a gym!

​Does any of this sound familiar? If you find it harder to make it to the gym to get a good workout, then read on! The below are all simple, easy-to-follow, and most-importantly effective routines that can be done at home, in the park, and even on the go!

Every exercise listed below can be viewed on YouTube for video illustrations. If you find an exercise too difficult to complete, then change with another option that is easier to finish safely.
 
Remember to always consult your Physician prior to starting any exercise or diet program.
 
At Home / Hotel / Office / Gym

• 5 sets of 50 jumping jacks / 50-second wall sit
• 10 sets of 15 sit-ups / 15 supermans / 45-second plank
• 100 wall push-ups / 100 chair squats  / climb at least 10 flights of stairs
• 100 burpees (break it into sets throughout the day)
• 5 Sets of 25 mountain climbers / 25-second plank
• Climb at least 50 flights of stairs
• 10 sets of 15 leg raises / 15 sit-ups / 15 hip raises / 15 Russian twists
• 5 sets of 10 chair dips / 20-second push-up hold / 30 shoulder press (using 20 oz. water bottle)
• 5 sets of 10 burpees / 30-second wall sit / 10 hollow rocks / 30-second plank
• Complete 200 squats (break it into sets throughout the day)
• 3 Tabatas: Burpees / Tabata: Push-ups.  / Tabata: squats
• 4 sets of 25 reverse lunges / 25 low back extensions / 25 wall push-ups
• 100 jumping jacks / 75 squats / 50 push-ups / 25 burpees
• 10 sets of 10 squats / 10 leg raises / 10 push-ups. Go for time.
• AMRAP: Burpees in 30 minutes

 
At the Park / Beach

• Run for 1 minute / 10 squats / Repeat for 20-30 minutes
• 5 sets of 15 bench push-ups / 15 bench step-ups / 15 bench dips / 15 squats
• Beach: Run 1 minute on soft sand / walk 2 minutes on hard sand (by the water) / 15 squats / repeat for 30 minutes
• Run for 1 min / 10 squats / Run 2 min / 20 squats / Run 3 min / 30 squats work up to 10 minutes / 100 squats
• 10 sets of 1 minute running / 10 walking lunges / 10 push-ups
• 4 sets of ¼ mile run  / 25 jumping squats
• AMRAP: jumping squats in 30 minutes
• Run 1 mile non-stop for best personal record
• 5 sets of 1 minute walking lunges / 3 minutes run
• 10 sets of 3-minute run/ 10 squats
• Beach: 6 sets of 5 minutes run / 15 mountain climbers / 30-second plank
• 3 Tabata: Run-walk / Tabata: Push-ups  / Tabata: Walking lunges
• Complete 150 burpees (break it into sets throughout the day)
• 10 sets of 3 minute run / 1 minute bear walks
• 2 sets of ½ mile run  / 50 squats / 50 push-ups / 50-second plank

 
***OPTIONAL*** 30-Day Challenge

• Do every workout on this list over the span of 30 days consecutively.

 
Important Notes:

• Instead of running you can sprint or fast walk
• Instead of jumping squats, do regular squats
• Tabata: 4-minute training routine consists of 20-second or activity (for example, burpees) and 10-second rest. Repeat until you finish the 4 minutes. Download free Tabata Timer app from your app store
• AMRAP: As Many Reps As Possible. For example, Burpees in 30 minutes. Try to finish as many burpees as possible in 30 minutes.

Looking for more tips? Check out the Total Transformation Challenge for a 12-week plan that can help you lose weight and keep it off!

Happy Healthy Transformation!
Your Trainer,
Rami