No-equipment training
Three ways to train without a gym membership or a shopping list.
- Guides
- 4
- Reading time
- 1h 18m
- Drawn from
The 30-day plan is bodyweight only and deliberately easy at the start, since week two is where home programmes lose people. The travel guide covers hotel-room and no-gym routines for business trips and long stays. Rucking needs a backpack and, past a point, some plates or books - the guide is upfront about the one thing worth buying and everything else you can skip.
The soreness guide sits alongside them for the part that turns up in week one whatever you are training with: how long DOMS actually lasts, and which recovery methods survive contact with the evidence. Nothing here assumes a rack, a bench, or a subscription.
See the other 3 guides
The rest of no-equipment training
Rucking for Beginners: How Much Weight and What It Burns
Rucking for beginners: how much weight to start with, a 4-week plan, and what the research says it really burns.
30-Day Home Workout Plan for Beginners (No Equipment)
A 30 day home workout plan for beginners: day-by-day calendar, form cues, injury prevention and a real results timeline.
How to Stay Fit While Traveling: 15 No-Gym Workouts
How to stay fit while traveling: 15 no-equipment workouts, hotel room and vacation routines, plus a digital nomad plan.
Keep going
Every topic collects the guides that cover it, with its own introduction to what is there.
More in Fitness
Everywhere else