These 28 Bodyweight Workouts Don't Require A Single Piece of Equipment

The best bodyweight workouts are those that you can keep in your back pocket and whip out whenever the moment calls for it. Realistically, with the majority of the population at home due to the Coronavirus epidemic, this is exactly that moment.

If you're light on equipment at home, the possibility of still being able to get a great workout in can seem bleak. We get that. Which is exactly why we've rounded up the best bodyweight workouts YouTube has to offer. You'll notice some familiar – e.g. super famous – faces in the mix: From Biggest Loser trainer Jillian Michaels' to Australian celebrity PT Kayla Itsines and *cough* Olympian *cough* Jessica Ennis Hill.

Whether you're squeezing in a session before the WFH day starts or escaping a day of virtual meetings with a lunchtime sweat, just make sure to give them your best effort – even if the trainer can't technically see you...

Former WH cover star, national treasure and star of the small screen, Davina McCall is here to encourage you through a challenging full body workout with her trainer, Sarah Gorman. A mix of cardio and strength moves – to burn fat and tone muscle – expect high repetitions with minimal breaks. Yep, you read that right.

Targets: Full body

Duration: 20 minutes

RELATED: The Morning Routine Davina McCall Swears By

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If HIIT and cardio workouts aren't your thing – and we get that they're not everyone's cuppa – this strength workout with SWEAT trainer Kelsey Wells will help you build muscle and power from home, instead. Structured just like her beloved PWR At Home and PWR Zero Equipment workouts, it's a warm up, two activation exercises, a circuit, two supersets and two burnout exercises, followed by a cool down. Phew! A tippity top workout from a mega-famous trainer that can be done from the comfort of your own home? Yeah, we're very interested.

Targets: Full body

Duration: 45 minutes

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Ever wanted to workout with an Olympian? Well now you can! This 45-minute workout by Dame Jessica Ennis Hill features exercises that work your core muscles, lower body and upper body, as well as your cardiovascular and strength fitness. Wowza. Super efficient, this workout will get you stronger and more toned in a jiffy.

Targets: Full body

Duration: 45 minutes

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Looking for a speedy core circuit to tack onto the end of your workout? Look no further than PT Tatiana Lampa's 10-minute no kit oblique workout. All you'll need is an exercise mat (or soft surface – carpet, rug etc.) and some grit to power through the entire thing. The workout is made up of four moves, repeated twice through. You'll do each one for 45-seconds with a 15-second rest immediately after.

Targets: Core

Duration: 10 minutes

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Author and PT Alice Liveing is ready to whip you into shape – no matter your fitness level. Designed for beginners and experienced sweat fans, this workout will challenge you with periods of hard work and periods of rest. Make sure to keep going during the 30-second 'work' periods and take proper rest for 20-seconds after each one. More simple than it sounds, follow Alice for form tips and technique.

Targets: Full body

Duration: 31 minutes

This workout is part of a 28-day fitness challenge Alice designed exclusively for WH. Designed to help you build strength and confidence, the plan is made up of three workouts that are repeated once a week for four weeks.

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Breaking the internet with 81 million views, Lucy Wyndham-Read's 7-minute workout has captured the nation with its simple to follow instructions and speedy, doable length. Designed to be repeated every day for seven days, working out solidly for a week just got that little bit easier. Get around it!

Targets: Full body

Duration: 7 minutes

Fitness writer Morgan Fargo put this seven minute workout to the test. Read her full review for the lowdown on the efficient workout.

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She's the queen of fitspiration and founder of the Tone & Sculpt app and if you think she's going to let you off with an easy workout, you're dead wrong. Krissy Cela's 28-minute sculpting HIIT workout is four five-minute circuits made up of three exercises each. You'll need to go hell for leather and try and complete as many rounds of the exercises as you can within the five minutes. It's sweaty and so totally worth it.

Targets: Full body

Duration: 28-minutes

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Made up of two circuits repeated once through each, personal trainer and global fitness sensation Kayla Itsines is back with her signature speedy sweat sessions. A mix of exercises that target, lower body, arms and shoulders, there's no one like Kayla to help you efficiently burn fat and build muscle.

Targets: Full body

Duration: 14 minutes

You lucky ducks, this workout is one of three Kayla created exclusively as part of her 28-day workout plan with WH. Get around it STAT to tone up and improve your fitness from home.

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Forgot about your core in the excitement of #legday? Fire up your abdominals with a speedy session from Queen Jillian herself.

Each move is performed for 30 seconds, with the exception of Crow to Chaturanga which is worked on for a full minute. Listen out for the changes or watch the handy progress bar at the bottom of the screen for when to move on.

Ready? Get going!

Targets: Core

Duration: 10 minutes

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No need to despair if you don't have access to a treadmill or exercise bike – this workout is a cardio burst that requires nothing besides your commitment and effort.

It's broken up into three circuits with a finisher at the end to leave you panting.

In each circuit every two seconds of work will earn you one second of rest, so make sure to work hard for the entire 'on' period. If you need to modify, look to Gede on the left as she's demonstrating the regressed version of the move!

Targets: Full body

Duration: 25 minutes

This workout is actually just a taste of what you can get in the full Women's Health x FIIT 10 week Sweat & Reset Plan designed to get you feeling fitter and better than ever. Get 14 Days free now.

Go to Sweat and Rest 10 Week Plan

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Über famous PT Kayla Itsines designed this workout as a beginner-friendly way to work your upper body and core without the need for tons of equipment.

Each circuit is 7 minutes long, during which you'll cycle through 4 exercises.

Remember to work at your own pace – if you need to take a quick breather or just tap out until you feel ready to jump back in, that's totally fine. All we ask is that you put your best effort forward!

Targets: Arms, shoulders and abs

Duration: 28 minutes

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Fancy raising your heart rate and breaking the mother of all sweats in the process? Take a bite of this HIIT workout from The Body Coach himself, Joe Wicks.

You'll be working through 3 rounds of 5 exercises for 35 seconds each with 25 seconds rest in between so make sure to give it your all during the 'work' periods.

Targets: Full body

Duration: 15 minutes

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There's really no need to stress if you're without equipment and still fancy a strength session as trainer Laura Hoggins demos in this bodyweight strength workout.

Expect slower reps with a focus on quality over quantity – if you fancy more of a challenge just restart the video and head back to the start!

Targets: Full body

Duration: 10 minutes

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This quick and speedy glute workout from Blogilates trainer and founder Cassey Ho will work your glutes in under 7 minutes without you ever having to leave the house. There are no breaks so don't expect this to be an easy one!

Targets: Glutes

Duration: 7 minutes

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It's a long one – 50 minutes – but this challenging cardio sesh from PT Tiffany Rothe is one you shouldn't miss. With 'mixed up moves' to work your entire body to fatigue, you'll burn cals and whip up some wonderful endorphins in just under an hour. Can't say fairer than that, eh?

Targets: Lower body and core

Duration: 50 minutes

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Luxe gym wear brand Lululemon knows how to keep it real when it comes to giving you workouts that feel just as good as heading to a studio or gym.

At 45 minutes long it'll more than hit your movement quota as well as challenge your body to move between HIIT and LIIT exercises. The workout is rep based so follow along with trainer Leonel Franco to hit the right pace.

Targets: Full body

Duration: 45 minutes

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Put yourself in the challenge seat for this full body kickboxing workout targeting your glutes, stomach and upper arms. You'll learn how to jab and roundhouse kick, working your core as well as the rest of your body.

Targets: Full body

Duration: 30 minutes

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So you've already done the upper body and abs workout and you're looking for something a little more.. leggy.

Fair enough, this lower body focused session from trainer Kayla Itsines should do the trick and you won't need more than a mat's worth of floor space, making it perfect for smaller areas such as kitchens and living rooms.

Targets: Lower body (thighs, calves and glutes)

Duration: 28 minutes

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With three options to follow – beginner, intermediate or advanced –to follow, trainer Kit has you covered no matter your level of fitness. You're going to feel this through your whole body so make sure to work at your own pace and choose the level that means you can complete full reps with good form.

Targets: Full body

Duration: 30 minutes

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Whether you have sensitive knees or downstairs neighbours who don't appreciate burpees being the order of the day, this no-jumping HIIT workout is kind to both them and you.

The workout works through timed sets so pump up the volume, take advantage of trainer Heather's great taste in music, oh and sweat a helluva lot too, of course.

Targets: Full body

Duration: 30 minutes

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A short and snappy workout comprised of cycling through four movements at a 40 seconds work, 20 seconds rest ratio. A 1 minute plank thrown in between each set keeps your core fired up too. Phew!

Targets:Full body

Duration: 15 minutes

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Joe Wicks always keeps his workouts varied, that much we know. And this one's no different – a mix of leg, arm and core work you'll be working for 40 seconds with 20 seconds rest in between. One thing's for sure, you'll be bloomin' grateful when the final buzzer goes and the hard earned endorphins kick in.

Targets: Full body

Duration: 25 minutes

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Get inspired to throw some punches with Julie ‘Jaws’ Nelson in a full body boxing workout. Lasting 17 minutes, it’s the perfect workout to do while your reheating your meal prep or taking a quick 'breather' from the hell of multiple virtual-meetings.

Targets: Full body

Duration: 17 minutes

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Crunches aren't your thing? Never mind, get yourself around this standing abs workout instead. Focus on drawing your navel into your spine each time your lift your knee/leg to engage your abdominal muscles.

Targets: Core

Duration: 10 minutes

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Use just your bodyweight to strength train in this beginner-friendly low impact session from trainer Joanna Soh. A mixture of exercises, from lower body specific to full body compound moves will have your muscles under pressure and your heart rate up.

Targets: Full body

Duration: 23 minutes

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Some workouts were made to burn and that's certainly the case with this 30 minute fat loss focused session. Celebrity trainer Kit Rich works through the moves with you to keep you on pace and in good form.

Targets: Full body

Duration: 30 minutes

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Expect to sweat with this 10 minute core blast from coach Ashley Conrad. With the mentality that each workout should challenge you, the tough trainer asks that you push yourself as much as you can – and at only 10 minutes, we agree with her!

Targets: Core

Duration: 10 minutes

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It's a short HIIT workout, yes, but that doesn't mean it's not going to challenge you or push you to your limits. There won't be a minute you're not working so give it your all, it's only five minutes after all.

Targets: Full body

Duration: 5 minutes

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