How to work out without any equipment


With more than 1 in 6 children already suffering from obesity and over 2 in 3 adults being overweight in America alone (according to a National Health and Nutrition Examination Survey), it seems like fighting excessive weight has become our century’s crusade.

Often enough people live sedentary lives with little to no regular physical activity and have chaotic eating habits. All these, combined with poor food choices and daily stress, have created a wide array of additional health problems, apart from obesity. However, losing weight and staying fit doesn’t have to be about expensive nutritionists and posh gym memberships.

If you’re looking to lose weight or maintain an active lifestyle, you can do so without paying hundreds of dollars monthly. In fact, there are plenty of workout routines that don’t involve equipment that you need to start practicing right now.


This is as simple as it gets. With a minimum investment in a good pair of running shoes and the right attire, you can pick up jogging at any point in your life. Try to set up a daily limit and stick to it as much as you can. Start with shorter jogging sessions of around 30 or 40 minutes and alternate them with long walks.

This is a great way to start putting your muscles to work, tone your legs and bottom, and lose some weight. It is also a great way to stay active and reduce stress or anxiety.



You can combine jogging with short stretching sessions in which you properly stretch your arms and legs. It is important to do at least five minutes of leg stretching prior to jogging to allow your muscles to get used to the activity and prevent twisted ankles.

There are plenty of online tutorials regarding how to properly stretch your body and, if you combine these activities with a low-calorie diet and plenty of water, you’ll be able to lose a few pounds in no time.



Another easy way to build your body without equipment is to practice Pilates. In the comfort of your own home or in a specialized gym, pilates represents a unique combination of yoga, stretching, and mild cardio exercises that will improve your health condition and help you tone your muscles.

Although there is specialized Pilates equipment, the best results will be obtained by practicing on a mat. There are several online tutorials that can teach you the basics of pilates, including different breathing techniques and poses that will stretch your body, straighten your spine, and help you work out plenty of muscle groups.

This is not necessarily a weight loss method but, combined with a healthy diet, it will improve your body condition and help you build your muscles.


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