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  • Writer's pictureLori Lee

Exercising at home: The Ultimate Home Workout Guide with 25 Exercises (No Equipment Needed)

Working out from home is a great way to get in your daily dose of exercise without having to leave the comfort of your own home. There are many different ways to work out from home, and there is definitely something for everyone. If you are looking for a way to get in shape without having to go to the gym, here are some home workout ideas for you to try.


Of course, you can also turn to YouTube. There are plenty of fitness professionals sharing their expertise for free to help you get fit from the comfort of your living room. Here's a 15-minute HIIT home workout to try!



Home Workout Formats to Try

There are many different home workouts to choose from when you are looking to get in shape. You can choose a format that is tailored to your specific needs, or you can try a new format every time to keep things exciting. Some of the most popular workout formats include circuit training, bootcamp classes, and running.


Circuit training is a great option if you want to mix up your routine. With circuit training, you move quickly from one exercise to the next, completing a set number of repetitions or time limits for each move. Whether you're looking for a new way to get in shape or you're just starting out, there is a workout format that is perfect for you. Here are the three best formats for working out at home.


Note: Check in with a medical professional before engaging in physical activity. Fitness activities can be dangerous for those with underlying medical conditions. (terms and policy of the information and using this site)


AMRAP

AMRAP is as many reps/rounds as possible popular among high intensity interval training junkies. For home workouts, I typically program AMRAP — as many rounds as possible in a circuit workout format. You set a timer for a specific amount of time, then see how many rounds of the sequence of exercises that you can finish. Here are some examples:

  1. 20 minutes of 10 reps of 5 exercises

  2. 15 minutes of 20 reps of 3 exercises

  3. As many of a single exercise that you can do within 2 minutes

I personally love the third option as a finisher.


To get started, pick some exercises out of the list below, and decide on how many reps you'll do and the timeframe you'd like to do them in!


TABATA

A great way to exercise at home is using TABATA. It's a popular high intensity interval training of periods of strenuous exercise followed by rest. Traditionally, TABATA is 20 seconds of work, and 10 seconds of rest. But I recommend that you play with the timings. Here are a few examples:

  1. 4 exercises for 16 rounds of 40s of work, and 20s of rest

  2. 4 exercises for 32 rounds of 20s of work, and 10s of rest

  3. 5 exercises for 25 rounds of 45s of work, and 15s of rest

If you're just getting back into working out at home, I recommend option one. My favorite TABATA timer is WOD Timer.


timed workout TABATA AMRAP

Counting Sets and Reps

Decide on your sets and reps for a classic strength training workout. Sets are a collection of reps, and reps are the amount of times you repeat a movement within a set. Here are some ways you could format your home workouts using sets and reps:

  1. 4 sets of 15 reps (best for beginners)

  2. 4 sets of 8 reps (better for strength)

  3. 3 sets of 6 reps (best for power)

If you don't have a bunch of equipment, it might be best to do more sets and reps to ensure you're working your muscles! You want the last few repetitions to be extremely challenging. There are plenty of ways to make bodyweight exercises harder or easier too! For example, if push ups on your toes are easy, place your toes on a coffee table or chair and do decline push ups. But if they're hard, drop to your knees.


An "I Can't Be Bothered" Workout

Some movement is better than no movement. If you've had a day and you just can't, then the I can't be bothered workout is perfect for you.

  • Pick a movement

  • Set a timer and do the movement for five minutes

  • And that's it

It'll keep you in the habit and help you keep the promises you make for yourself on the hard days.


Best Equipment to Buy for a Home Workout

The best equipment to buy for a home workout is unique to your space, family situation, and confidence for trying out new gear. Here are some general tips that can help you make the most of your at-home fitness routine. As a note, the 25 movements explained later are all bodyweight, so no stress if you can't grab equipment right now!

  • Invest in quality exercise equipment that will last. Cheap gear may be tempting, but it's likely to wear out quickly and may not be supporting your fitness goals.

  • Make sure you have enough space to accommodate your workout routine. If you're limited on space, consider purchasing equipment that can be stored away easily when not in use.

  • Choose equipment that is comfortable and easy to use. This will help ensure that you actually use it regularly and get the most out of your workouts.

Here's a list of gear that's easy to store and will challenge your muscles.


Dumbbells

Dumbbells are a versatile weight that I'd recommend for anyone. Personally, I just have the one pair because I live in an apartment. If you also have a small space, I recommend a weight that is slightly too heavy for your upper body (maybe you can do 6 reps) and a little too light for your lower body. That way you get something in between.


If you have more space, get a pair for your lower body and your upper body. This will help you build strength through your legs faster. Hexagonal are best as they won't roll around the floor potential hurting you or a loved one. Here are some options that you can grab from Amazon:


Note that this article contains affiliate links meaning I may receive commission from links you click on and purchase at no cost to you.

If you're looking to build strength, look no further than dumbbells! Dumbbells are a great way to add resistance to your workouts, and they're perfect for a variety of exercises. With a pair of dumbbells, you can work every muscle in your body.


best dumbbells to buy

Kettlebells

Kettlebells are my favorite piece of equipment for a home workout. You can do so many more movements than the ones listed in this article with a kettlebell. Like the dumbbells, if you can only purchase one piece of equipment, I recommend something slightly too heavy for the arms and a little light for the legs. Again, two kettlebells are ideal. Personally, I like Olympic-style kettlebells as the body of the equipment stays consistent. Here are some that I'd recommend:

Kettlebells are an excellent way to get a full-body workout in a short amount of time. They are also a great way to improve your strength, endurance, and cardiovascular health. If you are looking for an easy and convenient way to get in shape, kettlebells are the perfect choice for you.


TRX or Suspension Training System

If I could only choose one piece of workout equipment for the rest of my life, it'd be a TRX. You can anchor the system anywhere and it's an excellent way to build strenth, balance and mobility. I've seen dudes that bench over 200kg struggle doing a TRX push up. The suspension training system really is that good. Below is the original system and a set that I bought on Amazon and has served me well:

TRX is the perfect workout for anyone who wants to get fit and stay healthy. TRX builds muscle, burns fat, and improves balance and flexibility. With TRX, you can customize your workout to fit your specific fitness goals. Order your TRX today and start getting fit!

trx and suspension training

25 Exercises to Try in Your Home Workout

Now you've decided whether you'll integrate equipment and which format you'd like to use, substitute in these exercises. With these 25 foundational exercises you can complete a leg, arm, cardio or full body workout. All of these are bodyweight exercises but to make them harder — add weight!


1: Squats

how to do a squat at home

Squats are a compound movement that strengthens your quads and glutes. Building strength in these large muscles helps you burn more calories at rest. To squat:

  • Bring your feet hip distance apart (take a wider stance if you have long femurs compared to torso)

  • Point your toes slightly outward (10-20 degrees)

  • Keep your chest up as you drive your glutes back as though you're sitting in a chair

  • Ensure your knees don't cave inward

  • Ensure your knee doesn't extend past your toes too much

  • Driving through your feet, stand back up, and with the power coming from your glutes


2: Good Mornings

how to do a good morning at home

Good mornings are a compound hinge movement that strengthens the hamstrings and glutes. Increasing strength in these large muscles helps you burn more calories at rest. If you have weights, do deadlifts instead! To do a good morning:

  • Bring your feet hip distance apart

  • Bring your hands to your head and open your chest

  • Bending from your hips, shoot your hips back like you're closing a door with your butt

  • Keep your legs kinda-straight — you should feel a stretch in your hamstrings

  • Squeeze your glutes to get back to a neutral position


3: Walking Lunges

how to do a walking lunge at home

Walking lunges are a compound movement that builds your quads and glutes. Increasing muscle in these large muscles helps you burn more calories at rest. To undertake walking lunges:

  • Bring your feet hip distance apart and imagine train tracks from your toes

  • Along the train track, take a large step forward and drop your back knee close to the ground

  • Lean forward to recruit more of your hamstring and glute muscles

  • Aim for both knees to be around 90 degrees (shorter step is more quad dominant, and longer step is more glute focused)

  • Using strength from your front leg, stand back in a neutral position

  • Step forward with the next leg


4: Reverse Lunges

how to do a reverse lunge at home

Reverse lunges are a compound movement that builds your quads and glutes. These are great for those who struggle to maintain balance in forward and walking lunges. To start reverse lunges:

  • Bring your feet hip distance apart

  • Step back with one leg

  • Drop the back knee close to the floor

  • Ensure your knee doesn't cave inward

  • Push with the strength of the front quad to a neutral position


5: Forward Lunges

how to do a forward lunge at home

Forward lunges are a compound movement that builds your quads and glutes. These are great for improving balance and strength. To start forward lunges:

  • Bring your feet hip distance apart

  • Step forward with one leg

  • Drop the back knee close to the floor

  • Lean forward a little if you want to activate the glutes more

  • Ensure your knee doesn't cave inward

  • Push with the strength of the front quad to a neutral position (stay balanced!)


6: Split Squats

how to do a split squat at home

Split squats are a compound movement that builds your quads and glutes. These are great for balance and building equal strength throughout the body. Here's how to do them:

  • Start with one leg in front and one behind, around one foot apart, and shift your weight to the center

  • Drop the back knee close to the floor

  • Lean forward if you want to activate your glutes more

  • Ensure your knee doesn't cave inward

  • Push up to a neutral position

  • Repeat with the other leg in front


7: Bulgarian Split Squat

how to do a Bulgarian split squat at home

Bulgarian split squats are a more advanced compound movement that builds your quads and glutes. If split squats are getting easy, try Bulgarian split squats. To get started:

  • Grab a chair (ideally lower than mine)

  • Place the top of your back foot on the chair/surface

  • Take a step forward and stand up

  • Drop the back knee close to the floor and chair

  • Lean forward and stand up

  • Ensure your knee doesn't cave inward

  • If your glute and back quad feel like they're being torn apart, you're doing it right

  • Repeat on the other side


8: Sumo Squats

how to do a sumo squat at home

Sumo squats are a compound movement that strengthens your quads and glutes. They target a different part of the glutes compared to a regular squat and also strengthen the adductors and hip flexors. To get started:

  • Bring your feet slightly wider than hip distance

  • Point your toes outward to 45 degrees

  • Keep your chest up as you drive your glutes back as though you're sitting in a chair

  • Ensure your knees don't cave inward — they should point 45 degrees too

  • Driving through your feet, stand back up, and with the power coming from your glutes


9: Heel Raised Squats

how to do a heel raised squat at home

Heel raised squats are a compound movement that strengthens your quads and glutes. They're a variation that will give you a burn through the quads. To start:

  • Grab a wedge, ideally, or a book/object around 1-2" high

  • Bring your feet hip distance apart and place your heels on the object

  • Point your toes slightly outward (10-20 degrees)

  • Keep your chest up as you drive your glutes back as though you're sitting in a chair

  • Ensure your knees don't cave inward

  • Ensure your knee doesn't extend past your toes too much

  • Driving through your feet, stand back up, and with the power coming from your glutes


10: Push Ups

how to do a push up at home

Push ups are a compound movement that strengthens your chest and triceps. Building strength through the upper body balances your body and can give you the appearance of an hourglass shape. To push up:

  • Get into a high plank position

  • Hands placed under the shoulders or slightly wider than the shoulders

  • Elbows pointed at a 45 degree angle, lower down

  • Lower as close to the floor as you can

  • Keeping your core engaged, push up

  • Hardest: Push up on toes

  • Moderate: Lower on toes, push up on knees

  • Easier: Push up and lower on the knees


11: Supermans

how to do a superman at home

Supermans are a compound movement that strengthens your back. Building strength through the upper body balances your body and can give you the appearance of an hourglass shape. If you have weights, I also recommend rows to build strength through your back. To try a superman:

  • Lay on the ground on your belly

  • Activate your back, legs, and core

  • Lift your legs and arms simultaneously

  • Hold for 2-3s

  • Slowly lower

This movement requires mind-muscle connection.


12: Shoulder Push Ups

how to do a shoulder push up at home

Shoulder push ups are a compound movement that strengthens your chest, shoulders, and triceps. Increasing strength through the upper body balances your body and can give you the appearance of an hourglass shape. You will need some flexibility through the hamstrings to complete this movement. To get started:

  • Place your hands shoulder or slightly wider than shoulder-width apart

  • Bring your feet wide but close to your hands

  • Ensuring your back is as straight as possible, lower your head to the floor

  • Press up through your hands

A great way to think of this is a shoulder press with your body instead of weights. But if you do have weights, a shoulder press is an excellent option too.


13: Commandos

how to do a commando at home

Commandos are a compound movement that works your chest, tricep, shoulders, and core. They're a twist on the traditional push up and easy to work into a circuit. To do a commando:

  • Get into a high plank position

  • Hands placed under the shoulders or slightly wider than the shoulders

  • Place your elbow and forearm on the floor where your hand was with one arm

  • Repeat with the other arm

  • Push back up one arm at a time

  • Repeat while alternating the side you push up from equally


14: Shoulder Taps

how to do shoulder taps at home

Shoulder taps are a great way to work your core while building strength through the chest and shoulders. To get started:

  • Get into a high plank position

  • Hands placed under the shoulders or slightly wider than the shoulders

  • Keep your hips pointed to the floor

  • Tap the opposite hand to the opposite shoulder

  • Lower hand back down

  • Repeat on the other side

Note: Don't let your hips swing from side to side. Pretend each hip has a light shining from them. You want to keep both lights pointed toward the ground while controlling the shoulder tap movement. You'll feel your core burn! 🔥


15: Plank

how to do a plank at home

The plank is an isometric exercise that you probably did back in high school. It's a popular but effective movement that challenges the full body and can be easily added to circuit and HIIT workouts for a reprieve from cardio. Here's how to plank:

  • Get into a low plank position

  • Elbows placed under shoulders

  • Glutes in line with your torso and shoulders

  • Feet can go wider to make it easier, narrow to make it harder

  • Squeeze every muscle in your body and try to smile 😅


16: Hollow Rock

how to do a hollow rock from home

Hollow rock, also known as dish rock for my gymnastics lovers, is an isometric exercise and it can be kind of awkward at first. But once you get used to rocking, you'll feel the burn with the small contractions from rocking! Here's how to do a hollow rock:

  • Lay face up on the floor

  • Lift your hands above your head, biceps covering your ears

  • Lift your arms, shoulders and legs off the floor

  • Try to rock back and forth while maintaining the same body position

I like to imagine my upper and lower body being at an obtuse angle between 140-160 degrees and trying to keep the angle the same time the whole time.


17: Flutter Kicks

how to do flutter kicks from home

Flutter kicks are a military favorite and will give you a serious core burn. They'll work the core, lower abs and hip flexors. Here's how to do flutter kicks:

  • Lay face up on the floor

  • Easier: place your hands under your glutes

  • Moderate: place your hands off the floor next to your legs (as shown in GIF)

  • Harder: place your arms above your head, biceps covering your ears

  • Lift your shoulders and legs off the floor

  • Kick your legs up and down like you're swimming freestyle


18: Russian Twists

how to do russian twists from home

Russian twists are an excellent movement to work your abs and obliques. If you have lower back issues, I don't recommend using weight or lifting your feet off the ground. Here's how to do a russian twist:

  • From a seated position with bent legs, lean back until your torso and femur create a 90 degree angle

  • Easier: Keep your feet on the ground

  • Harder: Lift your feet off the ground (like navasana "boat" pose)

  • Twist to touch the floor on one side, then twist to the other side

  • Keep your shoulders back and chest open throughout the entire movement

Consider holding lighter equipment if you don't experience any back pain and this movement becomes easy for you.


19: Reverse Crunch

how to do a reverse crunch from home

Reverse crunches are a great core strengthening movement to add into your workouts because they work the lower abdominals. The lower abs can sometimes be difficult to engage and as such, many execute this movement incorrectly. As a rule of thumb, if you don't feel anything, you're probably doing it wrong. Here's how to do a reverse cruch

  • Lay face up on the floor

  • Lift your legs above your hips at a 90 degree angle, bend your knees if your hamstrings are tight

  • Place your hands beside you

  • Using your lower abs, lift your hips off the floor

  • Lower back down

  • This is a micro-movement, you should not be swinging your legs about to get up


20: Jumping Jacks

how to do jumping jacks from home

Jumping jacks are a cardiovascular movement that you can do almost anywhere. Fun fact: in Australia we call them star jumps so if you're at F45, you might see them called star jumps. Here's how to do a jumping jack:

  • From a standing position

  • Jump your feet out while simultaneously reaching your arms out (you look like a star or the Y in YMCA)

  • Jump your feet and hands back in

  • Repeat as fast as you can


21: Burpees

how to do burpees from home

Burpees are a full body cardiovascular movement. They're not a crowd favorite but if you're looking to seriously level up your endurance, they're a great movement to add into your workouts. Here's how to do a burpee:

  • From a standing position, bring your hands to the floor shoulder width apart

  • Shoot your feet back into a high plank position

  • Lay your chest on the floor

  • Push up to a high plank

  • Jump your feet back to your hands

  • Lift up to stand and jump

A variation for those with lower back issues or those who are simply tired are to step out and step back into the high plank position, skip the push ups and/or skip the jump at the standing position.


22: Mountain Climbers

how to do mountain climbers from home

Mountain climbers are a versatile core and cardio movement for maximum impact in your workout. They target muscle muscles throughout your body including core, shoulders, triceps as well as some leg power from the quads and hamstrings. Here's how to do a mountain climber:

  • Get into a high plank position

  • Hands placed under shoulders or slightly wider than shoulders

  • Feet hip distance apart

  • Bring one knee to your chest, the other leg remains in the original position

  • Quickly bring the other knee to your chest with the other leg in the base position

  • While moving quickly ensure your shoulders stay inline with the hands

  • Slow down the movement if you begin to tire!


23: Lateral Shoot Throughs

How to do a lateral shoot through from home

Lateral shoot throughs are great to help you work on your mobility and balance through the full body. They can take a while to get the hang of but they will help you become more holistically fit. Here's how to do a lateral shoot through:

  • Get into a tabletop position

  • Hands placed under shoulders or slightly wider than shoulders

  • Knees underneath your hips

  • Lift your knees off the ground — this is your base position

  • Shoot your right leg to the left side, perpendicular to your torso (not back), lift your left hand with chest facing the left side

  • Come back to the base position

  • Shoot your left leg to the right side, perpendicular to your torso (not back), lift your right hand with chest facing the right side

  • Repeat and get faster and faster once you're comfortable


24: Lateral Skaters

how to do lateral skaters from home

Lateral skaters are excellent for agility, balance and cardio. Add these to your workout at home and jump wider to challenge your balance and smaller to challenge your speed. Here's how to do a lateral skater:

  • From a standing position, jump to the side keeping your chest high

  • Jump to the other side

  • Practice jumping from one foot and landing on one foot

  • Get your arms into it but swinging athletic or dancer style (I was a dancer, can you tell? 😂)


25: Predator Jacks

how to do predator jacks from home

Predator jacks are an fantastic variation to jumping jacks as you'll feel a leg burn after them. It's a cardiovascular movement but they also work through the quads and glutes. Here's how to do a predator jack:

  • From a standing positon with arms reaching out in front of you

  • Jump feet out to a sumo squat with arms wide to the side of you

  • Jump back to starting postion

  • Repeat and speed up!


Work Out from Home With Others

Getting fit doesn't have to be a drag. With these 25 easy exercises, you can turn your living room into a gym and get your sweat on without even having to leave the house. And when you're done with this list, there are plenty more where that came from. Join the holistic fitness community for unlimited access to workout videos, fitness tips, and a supportive group of like-minded people who are all working towards their fitness goals. What are you waiting for? sign up now and let's get fit together!


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