workout at home

Top Ten Exercises You Can Do At Home Without Equipment


You can get a great workout at home without any fancy equipment. All you need is your body and a little bit of motivation. Here are some simple exercises you can do on your own:

Mountain Climber

Mountain climbers are a great exercise for strengthening your abs, lower back and thighs. They’re also a great way to burn calories quickly!

To do mountain climbers: Stand up with your feet shoulder-width apart. Brace yourself against a wall or sturdy object (i.e., coffee table) by placing one hand on it at chest height and the other hand on top of this hand so that your arms are straight out in front of you at shoulder level with palms facing inward toward each other. Then slowly bend over so that both legs are bent at 90 degrees as far as they’ll go without losing form—but don’t hyper-extend them straight out like an expert yogi would! You want to keep tension in both legs while also trying not to let them collapse under their own weight (that would be dangerous). Now lift up one foot off of the floor while keeping control over all three movements: bending forward; lifting up one foot; and returning those feet back down onto the ground again where they started from earlier on in this exercise sequence.”

Jumping Jacks

Jumping jacks are a great cardio exercise. They’re easy to do at home and can be modified to make them harder or easier.

Jumping jacks are also great for warming up before you start a workout, so they’re ideal for people who are more focused on building muscle strength than endurance.

If you want to increase the level of difficulty, try jumping knees instead of feet during each repetition (you’ll need to hold onto something). This will help build more muscle mass in the legs as well as strengthen their joints and tendons (which is great if you have chronic pain).


To do a plank, start by lying on your stomach with your arms straight above you and legs extended. Then lift up into a push-up position, keeping the torso in one plane. Hold this position for as long as possible—about 30 seconds to 1 minute is ideal—before lowering down onto the floor again.

If you want to make it harder:

  • Rotate one shoulder toward the opposite hip while holding onto something stable (like furniture).
  • Move from side to side instead of up and down (this can also be done in reverse).


Squats are a great exercise for your legs and butt. They work the quads, hamstrings and glutes while also strengthening your core muscles.

To do a basic squat: Stand with feet shoulder-width apart with toes pointing forward. Bend knees until thighs are at 90-degree angle to the floor, then return to start position while keeping hips in line with knees and back straight (don’t let hips sag). Repeat this 10 times before moving on to heavier weights or doing more reps per set. For a weighted version of this exercise (aka lunges), hold dumbbells at sides and step forward onto platform so that you are standing on one foot with toe pointed slightly outward; bend knee until thigh is parallel with floor; lower into squatting position; rise back up by pushing off heel first before returning it into starting position again


The pushup is an exercise that can be done at home without any equipment.

To do a pushup:

  • Start in the classic plank position, with your hands and feet on the floor. Your body should be straight but not locked into place. Your arms should be at shoulder height or lower—or if you’re wearing gloves, simply let them hang down by your sides instead of clapping them together; this will help keep your wrists from getting sore from holding the weight of your upper body for so long.
  • Lower yourself down until your chest touches the floor and then press back up again (or if using weights, lift up). Repeat this motion until failure occurs—you may want to stop after three sets because that can become tiresome very quickly!

Leg Raises

One of the best exercises to do at home is leg raises. You can do this exercise anywhere and it’s easy to find a chair or stool in your house that will work well for this exercise.

  • To perform a regular leg raise with your feet on the floor, sit down with your legs straight out in front of you, then lift them up until they are parallel to the ground (or almost). Hold for 30 seconds before lowering back down slowly and resting for 10 seconds between sets.
  • To perform a bent-knee version of this same movement (known as “reverse lunges”), bend both knees into 90 degrees while keeping weight distributed evenly between both feet as they move forward toward each other; maintain posture while doing so until reaching full extension (when both knees are parallel); pause briefly before returning slowly back down by taking small steps backward towards starting point just enough so that there isn’t any torque created by momentum during upward phase through which gravity pulls upon those joints.”

Abdominal Crunches

  • Lie on your back with your arms at your sides, palms down.
  • Tighten your abdominal muscles and lift the upper half of your body until it’s in a straight line with your ankles and knees bent 90 degrees (if you can’t do this, just keep trying!).
  • Hold for 30 seconds then lower yourself by bending both knees and pressing them together as if you were trying to touch your toes while keeping an imaginary line between them (like one might see when sitting in a chair). Repeat 3 times with each leg separately before repeating steps 2 and 3 again until all 10 repetitions have been completed!

Running in Place

Running in place is a great way to warm up or cool down, and it can be done anywhere. You will not need any equipment except your own body weight. A few tips:

  • Make sure you are breathing deeply and evenly as you do this exercise. This will make it easier for you to stay focused on the movements of your body without getting distracted by other things going on around you (like dogs barking).
  • If possible, run with music playing so that there’s something else competing with the sounds coming out of your headphones or speakers—that way, they won’t distract from what’s happening inside!


The burpee is a full-body exercise that can be done anywhere and at any time. It’s great for building strength and endurance, as well as burning fat. If you’re looking for an easy way to get your heart pumping, this is it!

A burpee involves jumping up into the air while raising one leg behind you (known as “the burpee start”), then dropping back down onto both feet while bringing up the opposite leg (known as “the burpee finish”)—all within approximately 30 seconds. This helps build cardio endurance by increasing the number of calories burned during each workout session. Additionally, if done regularly over time periods ranging from three minutes up to one hour per day (or longer), it will help promote healthy muscle growth throughout all major muscle groups including arms/shoulders/upper back; legs/hips; core muscles such as abdominals & lower back plus others like glutes

You don’t need fancy equipment to get a good workout.

The best workouts are the ones you enjoy and that can be done at home without equipment.

You can also do these exercises outside, if it’s warm enough, or with friends.


We hope you’ve been inspired to try some of these exercises on your own, and that they help you feel great! We know how important it is to have fun with fitness, because it’s the best way of sticking with something long-term. So don’t be afraid to do anything from jumping jacks or pushups—even if you find them challenging at first—because everyone has different body types and abilities. There are tons of ways to get fit without having all of these fancy equipment available right now.

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