Calisthenics had already been growing in popularity in recent years, but… is it just me or has its popularity skyrocketed because of COVID-19?  I am lucky that I work out at home, because the pandemic had absolutely zero effect on my calisthenics training.  Still, I’ve always had to be creative with my calisthenics training, especially before I started buying things like pull-up bars and weighted vests.  But for those of you who aren’t going back to the gym any time soon (due to the pandemic or otherwise), there is a good chance your home lacks the equipment you would like for an intense workout.  Thankfully, there is a lot of potential in doing home workout routines without equipment.  The possibilities are endless!  No weights?  No pull-up bar?  No yoga mat?  No worries.  Check out some great routines below to get a full-body workout with JUST your bodyweight!

You will want:  water, stopwatch, bath towel, two sturdy chairs, some thin books or magazines, and a sturdy door

 

Warm-Up (All Levels):

1. Jog in Place:  3-5 minutes

2. Jumping Jacks:  25-30 reps

3. Hip Rotations:  5 reps per leg

 

-30-Second Break-

 

Home Workout Routines Without Equipment – Beginner Circuit:

Do Three of Each of These Sets

1. Push-Ups: 10-15 reps

2. Bodyweight Squats:  20-25 reps

3. Chair/Stool Dips With Feet On Floor:  10-12 reps

Proper Setup: Place your chair/stool’s back side against a wall to keep it sturdy.

4. Knee Raises on a Step/Chair/Bed/Couch:  15-20 reps

5. Burpees:  5 reps

6. Towel-in-Doorway Body Rows:  5 reps

Proper Setup:  Fold a towel in half lengthwise.  Slide it over the top of the door, and shut the door so it closes towards you and secures the towel.

7. 2-3 Minute Break. Drink some water before repeating the circuit for the second and third time.

 

Home Workout Routines Without Equipment – Intermediate Circuit:

Do Three of Each of These Sets

1. Decline Push-Ups: 10-15 reps

2. Alternating Bodyweight Squats – Jump Squats:  25-30 reps

3. Chair Dips:  10-15 reps

Proper Setup: Place yourself between two sturdy chairs, bend your knees, lift your feet.

4. Leg Lifts on Floor:  10-20 reps

5. Jumps to Higher Platform:  5-10 reps

6. Pull-Ups on Door:  5 reps

Proper Setup:  Take at least one book and slide it under an open door.  Pull down on the top of the door to make sure it’s sturdy and immobile.  Grab the top of the door and start your pull-ups.

7. 2-3 Minute Break. Drink some water before repeating the circuit for the second and third time.

 

Home Workout Routines Without Equipment – Advanced Circuit:

Do Three of Each of These Sets

1. Close Grip and Wide Grip Push-Ups: 10-20 reps of each

 

2. Half Pistol Squats:  5-10 reps for each leg

3. Chair Dips:  15-20 reps

Proper Setup: Place yourself between two sturdy chairs.

4. Leg Lifts on a Step/Chair/Bed/Couch:  20-30 reps

5. Jumps to Higher Platform:  10-15 reps

6. Pull-Ups on Door:  6-10 reps

Proper Setup:  Take at least two thin magazines or books and slide them under an open door.  Pull down on the top of the door to make sure it’s sturdy and immobile.  Grab the top of the door and start your pull-ups.

7. 2-3 Minute Break. Drink some water before repeating the circuit for the second and third time.

 

Cooldown & Stretching (All Levels)

1. Superman Poses:  5 reps

2. Good Morning Stretch (centered, left foot forward, right foot forward):  20 seconds each (60 seconds total)

   

3. Cobra Pose to Downward Dog Pose:  20 second each

4. Shoulder Stretch:  20 seconds for each shoulder

5. Seated Spinal Twist:  20 seconds on each side

6. Wall Chest Stretch:  20 seconds per arm

 

Congratulations!

I hope you were able to follow and complete one of these home workout routines.  You need to get a little creative, but home workout routines without equipment are easy, fun and have way more potential than what you see here.  Let me know in the comments what you think of these routines, and tell me if you have any ideas of your own; I plan on posting more routines just like this one in the future!  If you are looking for official calisthenics programs that you can do at home, I suggest checking out the Bar Brothers’ “System” and/or the Onlykinds Fitness “Bodyweight Beast” program.  And always remember to stretch!