Best No-Equipment Workouts on BODi by Beachbody for 2026

A no-equipment workout is a fitness routine that uses only bodyweight exercises, requiring no dumbbells, machines, or accessories. 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 effectively build muscle, improve cardiovascular endurance, and burn calories.

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

Featured No-Equipment Workouts

BODi LAVA – A combo of yoga and primal movement (low-impact dynamic strength moves)
XB Sweat and Sculpt – A cardio-dance hybrid inspired by Barre
CORE DE FORCE – Boxing and kickboxing-inspired MMA training
PiYo – Low-impact Pilates-yoga fusion for flexibility and strength
CIZE – Dance-based cardio with professional choreography
INSANITY – Advanced high-intensity interval training
INSANITY Max :30 – 30-minute maximum intensity cardio sessions
Country Heat – Beginner-friendly country dance cardio
LET’S GET UP! – Fun dance workout with INSANITY-style intervals
JBYB – Standing for Just Bring Your Body, this program is the ultimate in variety with no equipment
Beginner Pilates with Lisa Hubbard – Not all Pilates requires a Reformer; get started with this program to learn the basics

Key Takeaways

No-equipment workouts use only your bodyweight and can effectively build strength, improve cardiovascular fitness, and burn calories
Options range from beginner-friendly dance programs (Country Heat, CIZE) to advanced HIIT training (INSANITY)
Low-impact alternatives like BODi LAVA or PiYo provide joint-friendly options for all fitness levels
Consistent bodyweight training can deliver measurable fitness results without gym access

No-Equipment Workouts on BODi

Program	Trainer	Duration	Intensity	Workout Type	Best For
BODi LAVA	Elise Joan	6 weeks	Intermediate-Advanced	Yoga/Primal movement	Strength & low-impact
XB Sweat and Sculpt	Andrea Rogers	3 weeks	Intermediate	Dance	Cardio
CORE DE FORCE	Joel Freeman & Jericho McMatthews	4 weeks	Intermediate-Advanced	MMA/Boxing	Core strength & cardio
PiYo	Chalene Johnson	8 weeks	Beginner-Intermediate	Pilates/Yoga	Flexibility & low-impact
CIZE	Shaun T	4 weeks	Beginner	Dance	Fun cardio & coordination
INSANITY	Shaun T	9 weeks	Advanced	HIIT	Maximum calorie burn
INSANITY Max :30	Shaun T	8 weeks	Advanced	HIIT	Time-efficient intensity
Country Heat	Autumn Calabrese	4 weeks	Beginner	Dance	Beginners & dance lovers
LET’S GET UP!	Shaun T	4 weeks	Beginner-Intermediate	Dance/HIIT	Full-body fun
JBYB	Various	9 weeks	Intermediate	Bodyweight training/HIIT	Strength & cardio
Beginner Pilates	Lisa Hubbard	3 Weeks	Beginner	Pilates	Flexibility & strength

1. BODi LAVA

Elise Joan’s 6-week program packs the benefits of strength training, cardio, agility, and flexibility into efficient 20-minute sessions. She fuses easy-to-follow power yoga with primal movement to burn calories, build strength, and deliver youthful mobility.

2. XB Sweat and Sculpt

Andrea Roger’s 3-week program pairs easy-to-follow cardio-dance routines with powerful sculpting intervals for the perfect mix of sweat and strength. Press play for just 30 minutes a day to combine choreography-based cardio with targeted bodyweight and light-weight strength moves that leave you feeling lean, toned, and strong.

3. CORE DE FORCE

Joel Freeman and Jericho McMatthews created this hard-hitting 30-day program that features a unique combination of boxing, kickboxing, and Muay Thai combinations. Sessions range from 25-47 minutes and focus on building core strength and cardiovascular endurance through MMA-inspired movements. Best suited for intermediate to advanced fitness levels.

4. PiYo

Chalene Johnson’s 8-week low-impact program is a fusion of Pilates and yoga that will help you build flexibility, core strength, and lean muscle without weights, without jumps, and without straining your joints. Workouts run 25-45 minutes and are ideal for beginners to intermediate exercisers seeking joint-friendly training.

5. CIZE

If dancing is your jam, Shaun T and his crew bring the dance studio to you in this 4-week program. Learn professionally choreographed dance workouts in 35-40 minute sessions that burn calories through dance-based cardio. Suitable for beginners to intermediate levels who want to improve coordination while having fun.

6. INSANITY

The classic Shaun T program, INSANITY is an advanced 60-day high-intensity interval training program featuring 40-60 minute sessions that maximize calorie burn and build cardiovascular endurance — no weights, no equipment required. Designed for advanced fitness levels.

7. INSANITY Max :30

Shaun T builds on INSANITY with INSANITY Max :30. This 60-day program features 150 brand-new moves designed to help you maximize calorie burn and build endurance in 30-minute sessions. Advanced fitness level recommended.

8. Country Heat

Autumn’s dance workout is perfect for beginners and anyone who loves to dance to chart-topping country dance music. Burn calories and improve cardiovascular fitness through dance-based cardio in 30 minutes a day for 30 days.

9. LET’S GET UP!

Build full-body strength and cardiovascular endurance with easy-to-follow, fun dance moves with Shaun T in this 4-week program. Dial-up the intensity with a hit of INSANITY-style intervals. Workouts run approximately 30 minutes and suit beginner to intermediate fitness levels.

10. JBYB

Four all-star trainers team up on this 60-day, bodyweight-only program that blends four distinct training styles—plyometrics, calisthenics, martial arts, and more—into fast, effective 30-minute workouts. Sessions are designed with daily progressions that keep the challenge fresh and fun.

11. Beginner Pilates with Lisa Hubbard

This 3-week, mat-based program guides Pilates newbies through progressive, low-impact workouts designed to build core strength, improve posture and flexibility, and sculpt long, lean muscle. Sessions run 20–30 minutes.

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 BODi 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

Build strength and burn calories with Jericho Matthews in this 100-day program. Improve cardiovascular endurance and build lean muscle through varied daily workouts.

3. 9 Week Control Freak

Take charge of your body and your life. Build total-body strength and endurance through timed rounds that challenge your limits.

Frequently Asked Questions

What is the best no-equipment workout for beginners?

Country Heat and PiYo are excellent choices for beginners. Country Heat offers fun, low-pressure dance cardio in 30-minute sessions, while PiYo provides low-impact Pilates and yoga fusion that’s gentle on joints.

Can bodyweight workouts build muscle?

Yes, bodyweight exercises can effectively build muscle and strength. Programs like BODi LAVA and PiYo use your body’s resistance to develop lean muscle, core strength, and muscular endurance without weights.

How long should a no-equipment workout be?

Effective no-equipment workouts typically range from 25-60 minutes depending on intensity. High-intensity programs like INSANITY Max :30 deliver results in 30 minutes, while lower-intensity options like PiYo may run 45 minutes for similar benefits.

The Bottom Line

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

Ready for more? Then sign up for a BODi subscription and check out even more of our premium at-home workout programs!