10 At-Home Workouts
with No Equipment

Getting fit at home is easier than you might think, and you don’t need any equipment to make it happen. With just your bodyweight and some creativity, you can design an effective at-home workout plan that builds strength and muscle right in your living room. No gym membership, no elaborate gear—just you and a commitment to moving your body. Let’s dive into some simple yet powerful exercises to get you started on your at-home fitness journey.

1. Squats

Squats engage the quadriceps, hamstrings, and glutes, making them excellent for lower-body strength.

• How to do it: Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips as if you’re sitting back into a chair. Keep your chest up and knees over your toes. Return to the starting position.
• Reps and sets: Perform 3 sets of 15 repetitions.

2. Plank

The plank is an isometric exercise that strengthens the core, shoulders, and back.

• How to do it: Begin in a forearm plank position with your body in a straight line from head to heels. Engage your core and hold the position without letting your hips sag.
• Duration: Hold for 30-60 seconds. Repeat 3 times.

3. Walking Lunges

Walking lunges target the glutes, quadriceps, and hamstrings, while improving balance and coordination through continuous movement.

• How to do it:
  Start by standing upright with your feet hip-width apart. Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle, ensuring your front knee stays aligned over your ankle. Instead of stepping back to the starting position, push off your back foot and step forward with your left leg into the next lunge. Continue alternating legs as you “walk” forward.
• Reps and sets:
  Complete 3 sets of 12 repetitions per leg.

4. Glute Bridges

Glute bridges target the gluteal muscles and help improve hip mobility.

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Engage your core and glute muscles, then lift your hips off the floor until your body forms a straight line from shoulders to knees. Lower back down slowly.
• Reps and sets: Aim for 3 sets of 15 repetitions.

5. Tricep Dips

Tricep dips focus on the triceps and can be performed using a sturdy chair or bench.

• How to do it: Sit on the edge of the chair with your hands gripping the edge beside your hips. Slide your buttocks off the chair, supporting yourself with your hands. Lower your body by bending your elbows until they are at about a 90-degree angle. Push back up to the starting position.
• Reps and sets: Perform 3 sets of 10-12 repetitions.

6. Bicycle Crunches

Bicycle crunches are effective for engaging the oblique muscles and overall core.

• How to do it: Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. Bring your right elbow toward your left knee while straightening your right leg. Switch sides, bringing your left elbow toward your right knee. Continue alternating in a pedaling motion.
• Reps and sets: Aim for 3 sets of 20 repetitions (10 per side).

7. Superman Exercise

This exercise strengthens the lower back and glute muscles.

• How to do it: Lie face down on the floor with your arms extended in front of you and legs straight. Simultaneously lift your arms, chest, and legs off the floor, engaging your back and glute muscles. Hold for a few seconds, then slowly lower back down.
• Reps and sets: Perform 3 sets of 12 repetitions.

8. Wall Sits

Wall sits are excellent for building endurance in the quadriceps and glutes.

• How to do it: Stand with your back against a wall and slide down into a seated position with your thighs parallel to the floor, knees over ankles. Hold this position, keeping your core engaged.
• Duration: Hold for 30-60 seconds. Repeat 3 times.

9. Calf Raises

Calf raises strengthen the calf muscles and improve ankle stability.

• How to do it: Stand upright with your feet shoulder-width apart. Slowly raise your heels off the ground, standing on your toes. Hold for a moment, then lower your heels back down.
• Reps and sets: Aim for 3 sets of 15 repetitions.

10. Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, and triceps.

• How to do it: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push yourself back up to the starting position.
• Reps and sets: Aim for 3 sets of 10-15 repetitions.

How to Create A Workout Space At Home

When it comes to working out at home without equipment, simplicity, convenience and consistency are key. Here are a few tools that, while not mandatory, can take your workout experience to the next level. These accessories aren’t about adding complexity—they’re about making your workouts more effective, comfortable, and enjoyable.

From protecting your joints on hard floors to helping you track your progress or recover faster, these small investments can make a big difference. The best part? All of these items are affordable and portable. Whether you’re just starting your fitness journey or looking to enhance your routine, these items will support your goals and help you stay consistent. Let’s explore some excellent options to upgrade your no-equipment workout and create your at-home workout space.

Workout Enhancers

• Yoga Mat
  • High-density, non-slip yoga mat is perfect for comfort during bodyweight exercises.
• Resistance Bands
  • Lightweight, portable, and perfect for adding intensity to bodyweight movements.
• Core Sliders
  • Great for increasing the challenge in core exercises like planks or mountain climbers.
    

Comfort and Support

• Compression Clothing
  • Promotes better blood flow and muscle support during workouts.
• No-Slip Socks
  • Provides grip and stability for home workouts on hardwood or tile floors.
    

Recovery Tools

• Foam Rollers
  • Ideal for post-workout recovery and improving flexibility.
• Massage Balls
  • Helps release tension and sore spots after a workout.
    

Workout Motivation

• Fitness Journals
  • Encourages tracking progress and staying motivated.
    

Accessories to Enhance the Experience

• Water Bottles
  • Promote hydration with a reusable, eco-friendly water bottle.
• Wireless Headphones
  • Makes workouts more enjoyable with your favorite music or guided sessions.
• Workout Timer 
  • Keep track during your workout and easily time your rest between sets.