No equipment? This beginner-friendly workout slows things down to help you build strength without weights

My car broke down recently, which meant I had no way of transporting weights to my weekly circuit training class, so I had to design a workout that used minimal equipment. The solution? Introducing isometric holds and tempo training.

Isometric holds are exercises in which you hold a position rather than use movement. To put it technically, it’s an exercise that involves static muscle contractions without joint movement—such as planks and wall sits.

They are often used in rehabilitation, pain management and stability training because they reduce joint impact while strengthening supporting muscles. The low-impact nature of isometric holds makes them ideal for beginners and seniors, or people recovering from injury.

Alongside the isometric moves, I added tempo training, tempo simply referring to the speed at which you perform the movements.

A slower tempo increases the time your muscles are under tension, which makes the exercise harder—building strength, muscle mass and body control without the need for heavy (or indeed any) weights.

When you slow down an exercise move, this also reduces stress on joints, ligaments and tendons—while increasing their strength and resilience.

Want to try out a workout that combines isometric and tempo training? Here’s a modified version of what we did in my recent Circuits Club exercise class. There’s no equipment needed and it’s beginner-friendly.

No-equipment beginner workout

Perform the following exercises as straight sets, completing all the sets of each exercises, resting as noted, before moving on to the next exercise.

1. Isometric wall sit
2. Lunge hold and pulse
3. Tempo squat
4. Tempo shoulder raise
5. Tempo glute bridge
6. Tempo dead bug
7. Plank hold

For the tempo moves, move slower than usual. Take four seconds (or a count of four) to perform the first part of the movement, and two seconds (or a count of two) to return to the start position.

1. Isometric wall sit

Sets: 3 Time: 40sec Rest: 20sec

• Lean your back against a wall, then carefully step your feet away from the wall and slide your back down until your hips and knees are at 90°.
• Make sure that your hips, shoulders and lower back are flat against the wall.
• Engage your core and hold this position for 40 seconds. (If that feels too challenging, aim for 20 seconds and build up to 40).

2. Lunge hold and pulse

Sets: 3 Time: 40sec each side Rest: 20sec

• Stand with your feet hip-width apart, then step your right foot behind you.
• Bend your knees to lower until your right knee is just above the floor.
• Engage your core and squeeze your glute as you hold this position for a moment.
• Keeping your core and glutes engaged, pulse up and down five times—small movements that raise you out of the hold then back down again.
• Pause at the bottom position to regain your balance, then repeat the five pulses again.
• Continue for 40 seconds, then repeat on the other side.

3. Tempo squat (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Stand with your feet shoulder-width apart and toes slightly turned out, with your shoulders relaxed and chest facing forward.
• Extend your arms out in front of you for balance if needed.
• Slowly bend your knees and push your hips back to lower for a count of four, finishing with your hips in line with your knees.
• Drive through the heels as you slowly return to the starting position for a count of two.

4. Tempo shoulder raise (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Stand with your upper arms out to the sides at shoulder height, elbows bent at 90°, forearms vertical and palms facing forward.
• Extend your arms overhead over a count of four.
• Hold for two seconds, then lower to the start over a count of two.

5. Tempo glute bridge (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Lie on your back with knees bent and feet on the floor.
• Tilt your pelvis so that your back is flat on the mat.
• Squeeze your glutes and slowly raise your hips over a count of four seconds, finishing with your body in a straight line from shoulders to knees.
• Hold for a second, then lower back to the start over a count of two.

6. Tempo dead bug (4:2)

Sets: 3 Time: 40sec Rest: 20sec

• Lie on your back and gently engage your core to push your lower back into the mat.
• Raise your arms to point straight up, and raise your legs and bend your knees to 90°, with your knees directly above your hips.
• Lower your right arm behind your head, and extend and lower your left leg, over a count of four. Pause when your arm and leg are just above the floor.
• Slowly reverse the movements back to the start over a count of two.
• Repeat with your left arm and right leg, alternating sides with each rep.

7. Plank

Sets: 3 Time: 40sec Rest: 20sec

• Get on your knees and forearms, with your elbows directly under your shoulders.
• Engage your core step your feet back, so you are in a straight line from head to heels.
• Breathe slowly and calmly as you hold this position, maintaining the straight line from head to toe. If this is too challenging, drop to your knees or reduce the time in the hold to 20 seconds.