Weight Loss & Diet

Four Workouts That Need Almost No Equipment

Regular physical activity is beneficial to one's health and having no resources will not be a problem. Here are four workouts that need almost no equipment.
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

In this article:

  • The New Year is a natural time to start a fitness program or continue one.
  • Some workouts that you can do with almost no equipment are walking, body weight exercises, dancing, and aerobics.
  • Lark can coach you on daily choices to get more physical activity and make weight loss and healthy living easier.

The start of the New Year is a natural time to think about renewal. For many people, that means thinking about weight loss and health. Regular physical activity can be part of your plan. Harvard says it can:

  • Help with weight control.
  • Lower blood sugar and blood pressure.
  • Help maintain bone density.
  • Support brain health.
  • Improve mood and sleep.

Are you ready? First you may need your doctor’s approval if you have any health concerns. Next, you need a plan. And to get moving, you may need a bit of equipment. But don’t worry. You don’t need a gym. Or even a home gym. These are some basics.

  • Good shoes for walking, running, cycling, or dancing.
  • Comfortable clothing for indoors or outdoors, depending on your workout plans.
  • Optional: home weights (such as soup cans), resistance bands, a mat, or dumbbells.

Here are four workouts that need almost no equipment. 

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1. Walking


Walking is a simple exercise that can give health benefits, says the Centers for Disease Control and Prevention (CDC). Research published in Environment and Behavior says the mood-boosting benefits can be even greater when you walk outside. But walking indoors works, too. You can use a treadmill, go to an indoor mall or track, or follow a walking workout video. To bump up the intensity, you can add hills, or an incline on a treadmill, or add bursts of jogging.

2. Body Weight Exercises


Strength or resistance training is part of a complete fitness routine, according to the American College of Sports Medicine (ACSM). And you don’t need a gym. The American Council on Exercise (ACE) shows exercises to work all parts of the body without equipment. There are also  exercises with items such as resistance bands and dumbbells. Bump up your heart rate by moving from one exercise to another without stopping.

Be sure to do these exercises with good form. A personal trainer or someone at a gym can show you. 

3. Dancing


Dancing can have some benefits.

  • Family friendly
  • Super fun
  • A great workout for any level of fitness
  • At home, in a class, or outdoors

You can follow dance videos or attend fitness classes. Or if you are feeling creative, you can turn on your favorite songs and make up your own moves. Just keep moving, and you are doing it right.

4. Aerobics


If you have two left feet, dancing may feel too hard. Instead, aerobics can give you a similar workout but with simpler moves. Options include a workout video, fitness class, or making up your own moves.

Lower your risk of diabetes at no cost

Get Started
Weight 160lbs
Height 64

Add physical activity to a smart eating plan, and you can be on your way to a healthier you in the New Year. And it is not just a short-term program. Small changes can lead to big results in the long run.

Losing weight and eating well can have big returns. They can boost health, energy, and confidence. And they can be part of your daily routine. You can even eat your favorite foods and lose weight.

Lark makes weight loss and healthy eating simple. With Lark, weight loss and healthy living happen when you make small changes that fit into your lifestyle. Lark offers tips, tracking, instant feedback, and friendly suggestions. Over time, small healthy changes can become habits for long-term success. Your personal Lark coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. 

The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.

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