Equipment-Free Workouts

Workouts you can do without equipment. Includes bodyweight exercises, stretching, Yoga, Pilates and more!
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Looking for a new way to target your calves? Look no further! This one simple exercise will give your calves a very effective workout!

Coach Nicole's Favorites: Calf Raise with Hop Video

Want to take your yoga workout to the next level? Finish up your exercise routine with this video that includes boat pose, bridge pose, wheel pose, and shoulder stand.

Classic Flow Yoga: Finishing Poses Video

Ouch! Do your shins hurt when you exercise? Try these four stretching exercises for shin splints in less than three minutes!

3-Minute Stretching Routine for Shin Splints Video

No equipment? No problem! Try this quick, zero-equipment cardio workout that is sure to put a smile on your face while you go through the exercises. Fitness has never been so fun! Get this into your routine today!

A Quick, Zero-Equipment Cardio Workout

Bad wrists? No problem! You can do a yoga workout right from your chair. This exercise routine is designed for bad wrists. You can fit in your exercises right from your own home. Try this and see!

Finally: A Yoga Routine for Bad Wrists!

Have you tried Piloxing yet? This hot hybrid exercise is taking the fitness world by storm. Try these 8 moves for an effective workout that works the abs, upper body and lower body.

Piloxing in Action: 8 Moves to Try at Home

Yes, you can workout your core and sit at the same time! Think it's impossible? Think again! Try our 12-minute seated core workout and see if these exercises don't work your abs in no time!

12-Minute Seated Core Workout Video

Ace your next workout with our deck of cards routine. All you need for this exercise idea is a deck of cards and a bit of floor space. Are you up for the challenge?

Ace Your Next Workout with a Deck of Cards

Are you injured or living with limited mobility issues? You can still exercise! Check out Coach Nicole's 11-minute seated workout for a simple, modified way to get fit.

11-Minute Chair Cardio Workout Video

You can sit--and exercise--with this 11-minute seated chair cardio workout! Everyone has 11 minutes! Can you get this routine into your daily task list?

11-Minute Chair Cardio Workout Video

Try this 9-minute seated arm workout the next time you want to work your arms but you don't want to be standing for too long. You can do these exercises right in your living room! Do it twice, it's only 9 minutes, after all.

9-Minute Seated Arm and Shoulder Workout Video

Try this 7 minute abs workout and feel the burn! You can exercise and strengthen your core with just a few moves, in just a few minutes!

A 9-Minute Core Workout You Can Do Anywhere

This core workout will help you strengthen (and stretch) your abdominals, obliques, lower back, and hips--without any equipment. You can get all of this and more in in this 15-minute exercise routine.

15-Minute Abs Workout Video

Workout without leaving your chair! Yes, you read that correctly! You can get in a great 11-minute cardio workout with only a chair serving as your 'equipment'! Try these exercises, see if you like them, then add them to your every day routine.

11-Minute Chair Cardio Workout Video

10 body weight training exercises you can do anywhere! Yes--even YOU! Get the low-down and get down low with nothing but your own weight to get into a new workout routine.

10 Body-Weight Training Exercises You Can Do Anywhere

When the weather isn't cooperating, try this simple equipment-free workout circuit challenge to get your heart pumping and your muscles working right from your living room.

The Rainy Day Workout

It's here! It's finally here! Now anyone can easily choose from more than 500 free video workouts ranging from cardio and strength to yoga and meditation with SparkPeople.TV. What are you waiting for?! Check it out today!

Discover More Than 500 Free Workout Videos at SparkPeople.TV

Are you getting bored with your cardio routine? Spice things up with this quick, efficient (and kinda fun!) cardio workout that can be done with or without impact in a small space at home.

A Quick, Zero-Equipment Cardio Workout

Want to try a LISS workout other than walking or running? This slow and steady fitness routine was designed by a pro just for SparkPeople.

Ramp up Results with Lower-Intensity Exercises

Heard of HIIT? Well, what about LISS? Try lower-intensity exercise when you want to workout at a slower pace. It's still a great, healthy workout!

Discover the Benefits of LISS for Weight Loss

When you're in your 20s, it seems like you want to focus your workout on your abs. But as you hit your 30s (especially if you've taken up running), you tend to focus your fitness on strengthening your knees. Interesting how it changes, isn't it? :)

11 Strengthening Exercises that Help Decrease Knee Pain

This might become one of your go-to videos! Try this 4-minute lower body stretching routine video the next time you need to fit in a quick workout. What are you waiting for?

4-Minute Lower Body Stretching Routine Video

We've tailored 4 seated workouts for people with limited mobility. Give them a try and let us know what you think of these fitness routines!

4 Workouts for People with Limited Mobility

No weights? No problem! For your next workout, try these 10 bodyweight training moves. This do-anywhere routine gets max results without any fitness equipment.

10 Body-Weight Training Exercises You Can Do Anywhere

If you've got 6 minutes, you can get in effective exercise routine! These excuse-proof workouts will boost your motivation and your fitness.

Your Excuse-Proof Workout Plan