You know you need to exercise, but it’s hard to find the time or motivation to go to the gym. There’s too much to do and not enough time. And who has the money to invest in a bunch of expensive gym equipment? However, some of the best, most effective home workouts can be done without any equipment.
In this post, I’ll review 31 of the best home workouts you can do without buying anything. Just by using your bodyweight, you can get into great physical shape.
Benefits of home workouts
Home workouts have many benefits, including convenience, privacy, and cost savings. Regular physical activity can improve your muscle strength and boost your endurance.
Feeling anxious or depressed? Regular exercises produce changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression
The best home workouts don’t require any equipment and can be done in just a few minutes. We’ve compiled a list of our favorite at-home exercises that are sure to get your heart rate up and help you stay fit.
Exercises for beginners
The best way to exercise is to start with something simple and accessible. Some of the best home workouts for beginners include walking, jogging, squats and lunges. These exercises can be done without any special equipment and are a great way to get started on a fitness routine.
For those who are looking for more of a challenge, there are a variety of other workouts that can be done at home. These include upper body exercises such as push-ups and exercises for your core such as sit-ups. As well as strength training using just your own bodyweight.
Warming up
Warming up before exercising is important as it helps to prepare your body for physical activity. A good warm up will increase your heart rate and blood flow, and loosen up your muscles.
It is best to do a combination of light aerobic activity and dynamic stretching. These are all great ways to warm up. Examples of dynamic stretches include leg swings, arm circles, and trunk twists.
How many repetitions to do
When starting any new exercise routine, it is important to consult with your healthcare provider. In general, however, you should aim to do around 10-15 reps of each exercise. You can increase the number of reps as you get stronger.
1. Squats
Start with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees and sink your hips down, as if you were going to sit in a chair. This is the squat position. Keep your back straight and don’t let your knees go over your toes. Push back up to a standing position.
squat exercise
2. Lunges
Start with your feet together and step forward with your left foot, lowering your body until both legs are bent at 90 degrees. Make sure your front knee doesn’t go over your toe and keep your torso upright. Push off with your front leg to return to the starting position. Repeat with the opposite leg.
3. Clamshells
Lie on your side with both legs bent at 90 degrees in front of you. Keep your feet together as you raise your top leg up toward the ceiling, then lower it back down to the starting position.
4. Supermans
Lie face down on the ground with your arms and legs extended out in front of you. As you lift your head, chest, and legs off the ground, squeeze your shoulder blades together. Hold for a few seconds, then lower back down to the starting position.
5. Side plank
Start in a push-up position, but stack your feet on top of each other and rest on your side, propping yourself up on your elbow. Keep your body in a straight line from head to feet. Hold for 30 seconds or more.
6. Push-ups
Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower yourself down until your chest nearly touches the ground. Push back up with your arms extended to the starting position. This is a great exercise for your upper body.
push up exercise
7. Bicycles
Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, keeping your elbows out to the sides. As you lift your shoulders off the ground, twist your torso to the right, bringing your right elbow toward your left knee. Return to the starting position and repeat on the other side.
8. Side leg lifts
Lie on your left side with your legs straight and prop yourself up on your left elbow and forearm. Keep your body in a straight line from head to heels, and hold for 30 seconds. Repeat on the other side.
9. Single Leg raises
Lie on your back on the ground with your legs straight. Raise your left up toward the ceiling, keeping your lower back on the floor. Slowly lower your left leg then bring your right leg up. Then slowly lower it back down.
10. Bridges
Lie on your back on the ground with your knees bent and your feet flat on the ground. Raise your hips off the ground, keeping your shoulders and head on the ground. Hold for a few seconds, then lower back down to the starting position.
11. Plank
The plank is another good upper body exercise. Start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line and in proper form from head to heels. Hold for 30 seconds or more.
plank exercise
12. Walking lunges
Start with your feet together and step forward with one foot, lowering your body until both legs are bent at 90 degrees. Make sure your front knee doesn’t go over your toe and keep your torso upright. Push off with your front leg to take a step forward, then repeat with the other leg.
13. Fire hydrants
Start on all fours with your knees and hands on the ground. Lift one leg out to the side, keeping your knee bent at 90 degrees. Return to the starting position and repeat with the other leg.
14. Lateral leg raises
Lie on your side with both legs straight. Raise the top leg up and out to the side, then lower it back down to the starting position.
15. Sit-ups
Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, keeping your elbows out to the sides. As you sit up, bring your knees toward your chest and curl your upper body forward, until your shoulders are off the ground. Return to the starting position and repeat.
sit up exercise
16. Single-leg deadlifts
Start with your feet together and one hand on a chair or other support for balance. Shift your weight to your left leg and raise your right leg behind you as you hinge forward at your hips, lowering your torso until it’s nearly parallel to the ground. Return to the starting position and repeat with the other leg.
17. Wall sits
Stand with your back against a wall with your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground and hold for a few seconds.
18. Jump squats
Start with your feet shoulder-width apart and lower yourself down as if you’re sitting in a chair, keeping your knees behind your toes. This is known as squat position. When you reach the bottom of the squat, jump up as high as you can. Land softly and immediately sink back down into another squat.
19. Russian twists
Sit on the ground with your knees bent and your feet flat on the ground in front of you. Place your hands behind your head, keeping your elbows out to the sides. Lean back slightly and twist your torso to the right, bringing your right elbow toward your left knee. Return to the starting position and repeat on the other side.
Russian twist exercise
20. Pistol squats
Start by standing on one leg with the other leg extended out in front of you. Lower yourself down to a squat position remembering to keep your extended leg straight and parallel to the ground the entire time. Push back up to the starting position. Repeat with the other leg.
21. Sumo squats
Start with your feet wider than shoulder-width apart and your toes turned out at 45-degree angles. Lower yourself down as if you’re going to sit in a chair, keeping your knees behind your toes. Push back up to the starting position.
22. Curtsy squats
Start with your feet shoulder-width apart and your hands on your hips. Step one leg back and behind the other leg, then sink down into a squat. Return to the starting position and repeat with the other leg.
23. Reverse lunges
Start by standing with your feet together. Step one leg backward and lower yourself down until your back thigh is parallel to the ground and your front knee is hovering just above the floor. Push up to the starting position and repeat with the other leg.
24. Stair jumps
Stand in front of a staircase (or use a bench or step if you don’t have stairs) and jump up, landing on each step as you go. Jump up as high as you can on the last step and then quickly step back down to the beginning.
25. Donkey kicks
Start on all fours with your knees and hands on the ground. Kick one leg back and up toward the ceiling, keeping your hips square to the ground. Return to the starting position and repeat with the other leg.
donkey kick exercise
26. Jump rope
This is a great way to get your heart rate up and burn calories fast. You can do it anywhere, and all you need is a jump rope.
27. Jumping jacks
Start by standing with your feet together and your hands at your sides. Suddenly jump up and spread your legs out to the side as you raise your arms above your head. Quickly jump back to the starting position and repeat.
28. Burpees
Start in a standing position. Bend down and place your hands on the floor in front of you, then kick your legs back behind you so that you’re in a push-up position. Immediately do a push-up, then jump your legs back in towards your hands. From there, explode up into the air and clap your hands overhead. Land softly and repeat.
29. Mountain climbers
Start in a plank position with your shoulders stacked over your wrists, your body straight from head to heels, and your core engaged. Bring one knee in towards your chest, then quickly switch legs and bring the other knee in. Continue alternating legs as fast as you can.
30. Side plank
Lie on your left side with your legs straight and prop yourself up on your left elbow and forearm. Keep your body in a straight line from head to heels, and hold for 30 seconds. Repeat on the other side.
side plank exercise
31. Pilates scissors
Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs pulled to your spine, and switch legs.
Wrap up
As you can see, there are plenty of great home workouts that don’t require any equipment. So whether you’re short on time or just don’t have access to a gym, these exercises will help you get in shape fast. And remember, always consult with your doctor before starting any new fitness routine.