Quick Strength Workout, No equipment needed!

quick strength workout

I am not a big fan of strength training, but I know it’s very important for weight loss and revving up your metabolism. I find it much easier when I don’t need to lug out any weights or equipment, and I can just jump right into my workouts.

Here is a quick strength workout you can do with no equipment and very little room. If you can place a yoga mat you can complete this workout. Don’t forget to warm up first!

  • 12 Floor Dips – Start with your knees bent, and fingers and toes facing the same way. Straighten arms, and then bend your elbows, making sure your butt doesn’t touch the floor.
  • 12 Pushups – You can do them on your knees, or on the wall, depending on your fitness level.
  • 15 Bicycle Crunches
  • 12 Squat Jumps – Lower yourself into a squat and them jump up, repeat.
  • 12 X Jumps – Start in plank position, ‘jump’ your legs out to the sides so you are in a sort of ‘x’ position, and then bring them back in.
  • 12 Jump Lunges (each side) – Lower yourself into a lunge, jump up, repeat.
  • 12 Mountain Climbers – Start in plank position and bend your knee into your chest, touching your toes to the floor, then back to starting position.

Repeat three times for a quick and efficient workout. Don’t forget to cool down and stretch afterward!


  1. The kids and I try do a version of this every day . We call it 10 10 10 where we do 10 jumping jacks, situps and pushups. We started adding in chair dips too. It’s not quite as productive as your plan, but at least it gets us all up and moving!

Leave a Reply

Your email address will not be published. Required fields are marked *