You say you don’t have any equipment and that’s why you can’t get a quick workout in at home when life gets hectic? Bad excuse. You have plenty of useful training implements at your disposal. Take, for starters, a chair. The harder and more stable it is, the better. Here are a few great exercises you can do with this one simple piece of furniture on days when commuting to the gym is out of the question:
Incline Push-Up: Put your feet up on the chair and your hands on the floor so that you’re in a feet-elevated push-up position. Push-ups done in this manner will better target the upper pecs and should be slightly more challenging than the standard version (feet on floor). Do three to five sets of as many reps as possible (to failure).
Chair Dip: Sitting on the floor, place your hands behind you about shoulder-width apart on the edge of the chair (knuckles facing forward) and your feet either flat on the floor or elevated on another chair, couch or ottoman. (The lower your feet are, the easier the movement will be.) Keeping your legs straight and your torso vertical, bend your elbows to lower your butt down until your upper arms are just past parallel with the floor, then press back up to full elbow extension. Do three to four sets to failure.
Chair Squat: This is essentially the same as a box squat, only with a chair instead of a plyometric box. Stand in front of the chair, facing away from it, and simply squat down until your glutes lightly touch the chair. Press back up through your heels to return to a standing position. Do 100 reps of bodyweight chair squats in as few sets as possible.