Chest And Abs Home Workout Without Equipment

Chest and abs…two muscle groups that are always fan favourites (along with biceps of course!). And because they’re pretty important ones as well, the following is a good chest and abs home workout that requires no equipment.

The Design

chest and abs home workout

This design is simple: to crush your chest and abs while sticking to the HHN principle (tough and time-efficient workouts!). Because we’re working with no equipment, pushups make up a lot of the chest exercises – luckily there are so many pushup variations and it’s such a great exercise to do.

I go back and forth between chest and ab exercises to give each muscle group a slight break before working it again.

The Chest And Abs Home Workout

Note: as always, make sure to warmup and watch a Youtube video for any exercise you haven’t done before. Not only will it make your routine more effective, it can prevent injury.

Exercises:

  • 8-12 pushups (form is more important than speed here)
  • 8-12 v-ups (video here, can skip to about 1/2 way through for example)
  • 8-12 wide grip pushups
  • 30 seconds of mountain climbers
  • 8-12 burpees, pushup included (video here, starts at 1:10)
  • Plank until you flop

These are recommended reps for a 3 set workout. Adjust up or down as needed.

How The Workout Should Look

Here’s how the workout should look from start to finish:

  • 3-5 minute warm up (light jog and/or stretch)
  • Set 1: pushups, v-ups, wide grip pushups, mountain climbers, burpees, plank
  • 3 minute rest (or 3 minutes of jogging or stair climbing if you want more cardio and don’t need the rest)
  • Set 2: pushups, v-ups, wide grip pushups, mountain climbers, burpees, plank
  • 3 minute rest (or 3 minutes of jogging, jumping jacks or stair climbing)
  • Set 3: pushups, v-ups, wide grip pushups, mountain climbers, burpees, plank
  • Cool down (usually a stretch or jog or both, depending on time)

You shouldn’t be able to do a single pushup by the end of this one!

Get Started

Give the chest and abs home workout a try and let me know what you think! I always love to hear feedback at josh@homehealthnut.com and thanks for reading!