Simple Home Workout: No equipment needed

A lot of people think they need a fancy gym membership to start, but I lost 15lbs just doing bodyweight exercises in my flat. I focus on push-ups, air squats, lunges, and planks. It’s a great way to build a baseline of fitness before stepping into a weight room. Does anyone have any variations to make these harder once they get too easy?

You can buy a cheap set of resistance bands. They take up no space and add a whole new level of tension to basic movements.

Try slowing down the tempo. A 3-second descent on a squat will kill your quads even without weight.

Bulgarian Split Squats are the ultimate 'no equipment' leg killer. You just need a chair or the edge of your bed.

I second the split squats. I actually prefer them to barbell squats some days because the pump is insane.

Don't forget pull-ups. Even a doorway bar makes a huge difference for your back.

I'm a bit wary of doorway pull-up bars. My flat has quite old door frames and I'm terrified of bringing the whole thing down! Are there any good back exercises that literally use zero kit?

Totally get that fear, NorthernLass. You can try "Superman" extensions on the floor for your lower back. For lats, I sometimes use a sturdy towel—grip it wide and pull it apart while doing a row motion. It sounds silly but the isometric tension is real.

The towel row is a classic! Another one for the back is the 'inverted row' using a sturdy kitchen table. Just make sure it won't tip over before you start pulling yourself up.

I tried the table row once and nearly ended up in the ER when the table slid across my kitchen floor. Be careful with that one! If you have a park nearby, the monkey bars or a low tree branch are much safer bets.

If we're talking zero equipment, don't sleep on push-up variations. Diamond push-ups for triceps and wide stance for chest. I've been doing these in my basement during the hockey off-season and the progress is decent.

VancouverDave is right. If standard push-ups get too easy, just elevate your feet on a couch or chair. Declines make it way harder. Also, Pike Push-ups are great for shoulders if you don't have dumbbells.

Pike push-ups look so intimidating! Is there a beginner version? I can barely do 5 regular ones off my knees yet.

Don't sweat it, NorthernLass. Stick to incline push-ups first. Use your kitchen counter or the back of a sofa. As you get stronger, move to lower surfaces until you're on the floor. Consistency is the secret sauce.

What about cardio? I hate running when it's -20C outside in Toronto. Any 'no-kit' ways to get the heart rate up in a small apartment without annoying the neighbours below me?

Mountain climbers and burpees (without the jump at the end) are fairly quiet. Or just high knees on a yoga mat to dampen the sound. I do 'shadow boxing'—great cardio and low impact on the floor.

Shadow boxing is brilliant. Put on a fast-paced playlist and just move for 10 minutes. You'll be drenched.

I usually go for a circuit. 20 squats, 10 push-ups, 30 seconds of mountain climbers, 1 minute rest. Repeat 5 times. It takes 15 minutes and you don't need a gym membership.

Tried that circuit this morning! My legs feel like jelly now. Those Bulgarian Split Squats that LondonLad mentioned are actually pure evil. I love it.

Evil but effective! Did you use a chair or a bed?