Best Home Workouts: No Equipment Needed Remaining fit and dynamic doesn’t need a rec center enrollment or extravagant hardware. With the right exercises, you can achieve a great workout at home using just your body weight. Here are some of the best home workouts that require no equipment and can help you stay in shape.
Table of Contents
1. Push-Ups
What It Targets: Best Home Workouts: No Equipment Needed
- Chest
- Shoulders
- Triceps
- Core
How to Do It:
- Begin in a board position with your hands shoulder-width separated.
- Bring down your body until your chest almost contacts the floor.
- Propel yourself back up to the beginning position.
- Repeat for 10-15 reps.
Variations:
- Kneeling push-ups (for beginners)
- Diamond push-ups (to target triceps)
- Wide-arm push-ups (to target chest)
2. Squats
What It Targets: Best Home Workouts: No Equipment Needed
- Quadriceps
- Hamstrings
- Glutes
- Core
How to Do It:
- Stand with your feet shoulder-width apart.
- Bring down your body as though sitting once more into a seat, keeping your chest up and knees behind your toes.
- Return to the starting position.
- Repeat for 15-20 reps.
Variations:
- Jump squats (for added intensity)
- Pulse squats (for muscle endurance)
- Sumo squats (to target inner thighs)
3. Lunges
What It Targets: Best Home Workouts: No Equipment Needed
- Quadriceps
- Hamstrings
- Glutes
- Core
How to Do It:
- Stand with your feet together.
- Step forward with one leg and lower your body until the two knees are bowed at 90-degree points.
- Push back to the starting position.
- Repeat on the other leg.
- Perform 10-15 reps per leg.
Variations:
- Reverse lunges (step backward)
- Walking lunges (move forward with each step)
- Lateral lunges (step to the side)
4. Planks
What It Targets: Best Home Workouts: No Equipment Needed
- Core
- Shoulders
- Back
- Glutes
How to Do It:
- Fire in a push-up position however with your weight on your lower arms rather than your hands.
- Keep your body in an orderly fashion from head to heels.
- Hold the position for as long as possible (aim for 30-60 seconds).
Variations:
- Side planks (to target obliques)
- Plank with leg lifts (to engage glutes)
- Plank with shoulder taps (to challenge stability)
5. Burpees
What It Targets: Best Home Workouts: No Equipment Needed
- Full body
- Cardiovascular system
How to Do It:
- Start in a standing position.
- Drop into a squat and put your hands on the floor.
- Bounce your feet back into a board position.
- Perform a push-up.
- Hop your feet back to your hands and stand up.
- Jump into the air with your arms overhead.
- Repeat for 10-15 reps.
Variations:
- Half burpees (omit the push-up)
- Burpee with tuck jump (jump higher and tuck knees)
- Burpee with mountain climbers (add mountain climbers in the plank position)
6. Mountain Climbers
What It Targets: Best Home Workouts: No Equipment Needed
- Core
- Shoulders
- Legs
How to Do It:
- Start in a plank position.
- Bring one knee towards your chest.
- Immediately switch legs, bringing the other knee towards your chest.
- Continue alternating legs at a fast pace.
- Perform for 30-60 seconds.
Variations:
- Slow mountain climbers (for beginners)
- Cross-body mountain climbers (knee towards opposite elbow)
- Spider climbers (knee towards outside of elbow)
7. Glute Bridges
What It Targets: Best Home Workouts: No Equipment Needed
- Glutes
- Hamstrings
- Lower back
How to Do It:
- Lie on your back with your knees bowed and feet level on the floor.
- Lift your hips towards the roof, pressing your glutes at the top
- Lower back down to the starting position.
- Repeat for 15-20 reps.
Variations:
- Single-leg glute bridges (one leg lifted)
- Marching glute bridges (alternate lifting feet)
- Glute bridge hold (hold the top position for time)
8. Bicycle Crunches
What It Targets:
- Core
- Obliques
How to Do It:
- Lie on your back with your hands behind your head and legs lifted.
- Bring one knee towards your chest while contorting your middle to bring the contrary elbow towards that knee.
- Switch sides, bringing the other knee and elbow together.
- Continue alternating sides in a pedaling motion.
- Perform for 20-30 reps per side.
Variations:
- Slow bicycle crunches (focus on form)
- Double bicycle crunches (both legs move together)
- Bicycle crunch hold (hold each position for a few seconds)
Final Thoughts
Home workouts can be incredibly effective when done correctly and consistently. These no-equipment exercises target all major muscle groups and can be easily modified to match your fitness level. Incorporate these exercises into your routine, stay committed, and watch as you build strength, improve endurance, and enhance your overall fitness—all from the comfort of your home.