Sometimes, you get to the gym in high spirits, ready to sweat it out. But other days, you might be pressed for time, squeezing in a workout between brunch and dinner plans. Or maybe you start to feel overstimulated by the slow drip of perspiration making its way down from your neck to your lower back. The good news? You don't always have to choose a hot and sweaty workout to keep moving toward your fitness goals. If you'd prefer to stay dry but still want to build strength, let us introduce you to "no-sweat exercises."
The truth is, we all have days when we'd rather not risk slipping in a pool of our own sweat. And while we often equate sweat with hard work, experts have established that (while it can point to intense exercise) sweat is not the sole indicator of a good workout. "While breaking a good sweat during exercise can often feel satisfying, there are times when sweating can be cumbersome and uncomfortable," says trainer Ani Oksayan. "Sweating occurs when our body's temperature increases through exercise, heat, or stress, triggering sweat glands to release fluid, which in turn cools us off as it evaporates from the skin." It's almost like your body's built-in air conditioner.
Cardio-based exercises like running, cycling, or HIIT training are notorious for producing more sweat, as they typically get your heart rate up faster. Slower strength-based movements, however, may not produce as much heat in the body, and thus, not as much sweat. Oksayan adds that compound movements, or exercises targeting larger muscle groups, are more likely to produce more sweat. That said, there are plenty of reasons to add no-sweat exercises to your routine (beyond convenience). Oksayan says improved strength, muscular endurance, better posture, and joint health are a few key benefits.
SoulCycle instructor Julie Dermer agrees that no-sweat workouts like yoga, light strength-training, mat Pilates, and even walking can have some powerful effects. "All of these movements live in the parasympathetic zone — helping you stay balanced, keep cortisol levels low, and even boost energy," Dermer explains. "They require little to no equipment, can be done anywhere, and always leave me feeling refreshed."
So for those in pursuit of exercises that won't leave you totally drenched, just know that you're absolutely valid and your workout can absolutely still be effective. To help out, we spoke to trainers and coaches to get their specific no-sweat recs. Read on for an expert-approved workout that's more about building strength and less about sweating it out, including detailed instructions for each no-sweat exercise. Enjoy staying dry.
Ani Oksayan, CPT, is a certified personal trainer and VP of fitness at Chuze Fitness.
Julie Dermer is a long-time master instructor at SoulCycle.
Jennifer Jacobs is a fitness coach and creator of Ladder's Team Endure.
Jojo Kelly, CPT, PPSC, is a trainer and head coach at Tone House.
Fitness coach Jennifer Jacobs likes this move for strengthening the hamstrings and glutes. Besides working the back of your legs, she says it's also great for better posture, walking power, and lasting strength.
This exercise is an easy way to build lower-body strength and functional stamina you can use in your everyday life. All you need is a chair and a set of dumbbells.
For a no-sweat core exercise, Jacobs suggests this simple standing dead bug variation. She says it "strengthens your deep core and improves coordination without crunches or planks."
Jojo Kelly, head coach at Tone House, says this is "a powerful isometric exercise that builds lower-body strength, endurance, and joint stability with minimal equipment." You likely won't work up a sweat . . . but don't expect it to be easy. "By isolating one leg at a time, it increases activation of the quadriceps, glutes, and hamstrings while also training the stabilizing muscles around the hips, knees, and ankles," Kelly says. It's low impact but highly effective, which makes it a great add for anyone looking to build lower-body strength and resilience.
This cable exercise will challenge your core (you can also use a resistance band if you don't have access to a cable machine). Kelly recommends it for adding anti-rotation strength. "Unlike traditional crunches or sit-ups, the Pallof press emphasizes deep stabilizing muscles (like the transverse abdominis and obliques)," she says. "This not only protects the spine but also enhances balance, posture, and functional movement patterns in daily life."
This is anohter no-sweat exercise that's not for the faint of heart. This move is a little on the advanced side, but it's incredibly effective if you want stronger hamstrings. "Nordic hamstring curls are one of the most effective exercises for building hamstring strength and resilience because they eccentrically overload the muscle," Kelly says. "By training the posterior chain through a full range of motion, Nordic curls enhance functional strength, protect the knees, and support overall lower-body health across all ages and activity levels."
Chandler Plante (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.
