If you want to lose weight or stay fit by working out regularly, you can easily try these freehand exercises that do not require any equipment.

Due to a busy and hectic lifestyle, you may not have time to go to a gym every day. But you can exercise at home, and that too without weight or any equipment, and can maintain your weight within the normal range for your age and height. Regular exercise and healthy diet can not only energize your body, but they can also refresh your mind. There are many freehand exercises that can help you stay fit without spending much money on equipment. If you want to lose weight or stay fit by working out regularly, you can easily try these freehand exercises that do not require any equipment.

Exercise without Using Equipment:

Build Muscle Without Equipment

Build Muscle Without Equipment

Push ups

This is one of the most preferred exercises by men. Young men who wish to have a well built body do this exercise regularly. Even women do push ups to enhance their upper body mainly breasts size and shoulders. You can easily do push ups at home to shape and build the upper body muscles. Push ups benefit the chest, enhances arms especially biceps and triceps, strengthens spinal cord and shoulders. You can do push ups against the walls, on the floor or against your bed. It is easy and can be done at any time. Just make sure that your stomach is empty.


It is an Effective freehand exercise that can not only keep you fit, but also helps you lose weight. You can do squats everyday to have a fit and active body. To shed those extra pounds from your body and also to stay fit, try squats. This is an effective exercise that doesn’t require any equipment. This exercise is like standing up and sitting down. It is great to shape and maintain the lower body especially upper thighs, buttocks and abdomen.

Diamond Pushups

Diamond pushups modify conventional pushups, placing most of the impact on your chest muscles and elbow flexors. Attempt this difficult exercise by forming a diamond between your hands, with your thumbs and pointer fingers touching on the bottom and top respectively. Place the diamond directly beneath your chest as you slowly lift yourself off the floor and into the air as you would a normal pushup. Tighten your pectoral muscles as you complete the exercise and take your time to prolong the impact to your chest.


It is the simplest form of working out, and often the most underrated. Walking briskly for half an hour burns as much calories as an hour-long slog on the treadmill. So forget your car and the elevator for a week. Walk to get your groceries, or pick up your children from school. Climbing the stairs is also a healthy way to keep your heart pumping. Walking regularly will keep your body active throughout the day.

Jogging in Place

If you prefer to jog, but have no place to do so, jogging in place can be a very good option. You can reap the benefits of jogging without leaving the comfort of your living room. All you need is a good pair of running shoes and you can jog your way to good health.


These are the perfect exercises to build muscular strength in the abdomen. Try and raise your shoulders and head to touch the elevated knee, till you feel a tension in your spine and abdomen. Initially, it can be difficult to get it right, but with practice, you will be able to do it perfectly.

Single Arm Plank

Single Arm Plank

Single Arm Plank

The main muscles that gets worked are shoulders and core. Simply holding plank position is relatively hard which trains your core but this variation is even harder than normal plank. To start with, take the form of plank on the floor and with your hands below the shoulders. Place your feet together and get into proper form.Now take your left hand from the floor and suspend it in the air above the floor. Wait about 30 seconds and slowly bring back your left hand to floor. Then again move your right hand and leg upwards. Do about 10 reps in 2 sets, by alternating both hands.

Climbing stairs

It is one easy exercise that we all do almost regularly. Climbing stairs boosts up body metabolism, burns calories, improves blood circulation and increases the heartbeat rate. These benefits make this exercise a must for a fit and healthy body. Climb stairs everyday to avoid joint pain, tone leg and thigh muscles and also stay fit.