7 No-Equipment Beachbody Workouts

7 No-Equipment Beachbody Workouts

The best part of at-home workouts is that you don’t necessarily need a tricked-out home gym to get results — a no-equipment workout can be just as effective.

Pick any no-equipment workout on Beachbody On Demand from the list below — then just throw some workout clothes on and press “play.”

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No-Equipment Workouts on Beachbody On Demand


Joel Freeman and Jericho McMatthews created this hard-hitting program that features a unique combination of boxing, kickboxing, and Muay Thai combinations.

2. PiYo

Chalene Johnson’s low-impact program is a fusion of Pilates and yoga that will help you get results without weights, without jumps, and without straining your joints.


If dancing is your jam, Shaun T and his crew bring the dance studio to you to teach you professionally choreographed dance workouts in this fat-burning dance program.


Another classic Shaun T program, INSANITY is an advanced high-intensity workout that will get you results — no weights, no equipment required.

5. INSANITY Max :30

Shaun T builds on INSANITY with INSANITY Max :30. It features 150 brand-new moves designed to help you get the most out of a 30-minute sweat session.

6. Country Heat

Autumn’s dance workout is perfect for beginners and anyone who loves to dance to chart-topping country dance music. Dance your way to results in 30 minutes a day for 30 days.


Get full-body results with easy-to-follow, fun dance moves with Shaun T. Dial-up the intensity with a hit of INSANITY-style intervals.

Bonus Equipment Optional Workouts on Beachbody On Demand

Whether or not you have a core stabilizer ball or dumbbells, sometimes all you need is your desire to make a change. Equipment is optional for the following workout Beachbody On Demand workouts.

1. Controlled Stretch

No equipment is needed to improve muscle recovery with full-body stretch workouts. Relax your muscles and mind to prime your body for a good night’s sleep.

2. Morning Meltdown

Melt away fat and build your strongest body with Jericho Matthews. Dive into high-intensity cardio to unlock the best version of you.

3. 9 Week Control Freak

Take charge of your body and your life. Kick your body into overdrive for as many rounds you can fit before the clock expires.

Equipment Alternatives

If you do want to try workouts like LIIFT4 or 80 Day Obsession that require dumbbells or slides and don’t have any around the house, it’s time to get creative.

Here are a few easy alternatives to gym equipment that are probably sitting in your house right now.

Note: Just as you would with gym equipment, use common sense and be careful not to hurt yourself or others. We want you to always stay safe!

Instead of dumbbells:

Use canned goods, water bottles or gallon-size milk or similar liquid containers. Just make sure the caps are tightly sealed and you can grasp them tightly to stay safe.

Instead of a barre:

Use a sturdy chair that does not move or a kitchen countertop for balance.

Instead of sliders:

Use a towel on smooth flooring or a piece of cardboard on carpet. Paper plates also work well on just about any surface.

Instead of a bench:

Hit the floor for your chest presses. (Throw down a beach towel or a blanket if you need a little extra padding.)

The Bottom Line

There are plenty of no-equipment workout options on Beachbody On Demand to help you work up a sweat while you’re at home.

Ready for more? Then sign up for a Beachbody On Demand membership and check out even more of our premium at-home workout programs!