13 Printable No-Equipment, At-Home Workouts to Try Now

POPSUGAR Photography | Kat Borchart
POPSUGAR Photography | Kat Borchart

Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym. These 13 bodyweight workouts are effective, easy to follow, and plenty of fun! You can do these in the comfort of your living room!

01
Long and Lean
POPSUGAR Photography / Kat Borchart

Long and Lean

Full of lengthening moves, this quick workout will strengthen your muscles while providing a good stretch. The Long and Lean Workout is great the day after a long training run — it feels that good. Here's the workout poster.

02
5-10-15 Workout
POPSUGAR Photography / Kat Borchart

5-10-15 Workout

This 5-10-15 workout is the perfect starter workout for bodyweight beginners — and once you start repeating the circuit, you'll see just how effective and challenging it can be! Get the printable version of this workout poster here, and start moving ASAP.

03
Just HIIT It
POPSUGAR Photography / Kat Borchart

Just HIIT It

Seven minutes for a workout — who doesn't have time for that? That's why we've been loving this quick circuit workout! Learn how to do all the moves here, and get the printable poster of this 7-minute HIIT workout here.

04
Full-Body Plyo Workout
POPSUGAR Photography / Kat Borchart

Full-Body Plyo Workout

Jump, hop, and skip your way to a stronger body with this full-body plyometric workout. Learn more about each move here, then print out the workout poster so it's ready to go when you are.

05
The "Anywhere" Workout
POPSUGAR Photography / Kat Borchart

The "Anywhere" Workout

In need of a time-saving bodyweight workout plan? Let this week-long plan take the guesswork out of the equation. These short workouts can be performed on their own for a quick strength-training session or combined with your cardio routine. Check out this printable version, so you can have it with you every day of the week.

06
Flat-Abs Bodyweight Workout
POPSUGAR Photography / Kat Borchart

Flat-Abs Bodyweight Workout

You can flatten your abs without crunches! This workout tones your entire body but with an emphasis on strengthening your abs. Find the poster here but click here for how-tos on each exercise.

08
The Busy-Woman's Workout
POPSUGAR Photography / Kat Borchart

The Busy-Woman's Workout

Every exercise in this quick sweat session works multiple muscles for an efficient and effective workout. Click here for the poster after you read up on how to do these multitasking moves. Now, get at it!

09
No-Excuses Workout
POPSUGAR Photography / Kat Borchart

No-Excuses Workout

Torch calories and build some metabolism-boosting muscle with this straightforward plan. Simply warm up, work out, and train your core, and you're done. Click here for the printable version, so you can hang it on your fridge to remind you to get your sweat on.

10
Total-Body Tabata
POPSUGAR Photography / Kat Borchart

Total-Body Tabata

This 20-minute Tabata workout is quick and effective. We even added some core exercises for your cooldown so no muscle goes unworked. Here's the printable poster.

11
Fire Up Your Core Circuit Workout
POPSUGAR Photography / Kat Borchart

Fire Up Your Core Circuit Workout

While your core is certainly targeted, your whole body will be feeling the burn with this dynamic core circuit workout that combines strength-training moves with light cardio. Just print out this poster, and tone your core at home, the office, or the gym.

12
High-Intensity Tabata Training
POPSUGAR Photography / Kat Borchart

High-Intensity Tabata Training

This calorie-blasting 40-minute Tabata session moves so quickly that it's hard to get bored. And with no equipment needed, you have no excuse not to give this effective full-body workout a try. Click here for a printable PDF of the workout. Take it to the gym or tape it to your fridge to remind you to get moving.

13
Do-Anywhere Bikini Circuit
POPSUGAR Photography / Kat Borchart

Do-Anywhere Bikini Circuit

Tone all over with this printable strength-training plan that's a great option all year long and offers the element of some heart-pumping cardio. If one of the moves is new to you, don't skip it; you can learn the details of each move here.