How to Get a Good Workout at Home Without Equipment

Are you stuck at home because of the pandemic and finding it difficult to stay active? You don’t need equipment to stay fit and healthy; you can easily get a good workout from the comfort of your own home. Reach your fitness goals with these simple yet effective moves.

Quick facts: How To Get A Good Workout At Home Without Equipment

  • ✅ Active adults should do an aerobic activity of moderate intensity for at least 150 minutes a week – CDC (Centers for Disease Control and Prevention)
  • ✅ Resistance training should focus on all major muscle groups at least 2 days per week – CDC
  • ✅ High-intensity interval training (HIIT) can improve your aerobic capacity and allow you to get a good workout in a shorter amount of time – American College of Sports Medicine
  • ✅ Bodyweight exercises such as squats, lunges, and push-ups can be effective for building muscle – Harvard Health
  • ✅ Incorporating balance and stability movements into your workout can help improve strength and coordination – American Council on Exercise
  • Warm Up

    It is essential to warm up before starting any workout routine, whether you are working out at home or in the gym. Warming up helps to raise your heart rate, increase blood flow to your muscles, and prepare your body for exercise. Additionally, it will help to prevent any major injury and muscle fatigue.

    Let’s go through some warm up exercises that you can do at home without any equipment:


    Stretching your muscles is an important part of any workout, and it’s especially important when you are working out at home without any equipment. Without the proper stretching before and after a workout, you can increase your risk of injury and impede muscle growth.

    In order to get the most out of your workout, make sure to include dynamic stretching before and static stretching after. Dynamic stretching involves moving parts of your body in a controlled manner, improving your range of motion while still maintaining your balance. Examples include leg swings or arm circles. Static stretching is when you hold a stretched position for a few seconds while breathing deeply in and out. This helps improve flexibility over time and allows for better recovery post-workout.

    By taking just a few minutes to stretch during each workout session, it will minimize injury risks while promoting healthy movement patterns long-term.


    Cardio is one of the best ways to get a good workout at home without any equipment. Cardio exercises such as jogging, running, jumping rope, aerobics, and rowing can provide an excellent way to get your heart pumping and blood flowing.

    When engaging in cardio exercise, it is important to ensure that you are working at a level that challenges yourself and is comfortable for you. For most people this means alternating between high-intensity bursts followed by low-intensity rest intervals. This type of exercise also helps your body burn calories more efficiently while improving your cardiovascular health.

    Furthermore, research has indicated that consistency in your cardio workouts can lead to long-term health benefits such as lowering cholesterol levels and reducing the risk of diabetes or heart disease.

    Bodyweight Exercises

    bodyweight exercises are a great way to get a good workout at home without needing any equipment. Bodyweight exercises such as squats, push-ups, burpees, and planks can work your muscles and help you burn fat. Bodyweight exercises also require no setup, so you can fit them into your busy schedule.

    Let’s take a look at some other benefits of bodyweight exercises:


    Push-ups are one of the most basic yet effective exercises that you can do with your bodyweight. In a push-up, you are using your bodyweight as resistance against gravity to lift your chest up and down. This is done by starting in a plank position on the ground, bending your elbows to lower your chest towards the ground, and then pushing back up through your arms.

    Depending on how intense you want to make it, you can vary the speed of each repetition or perform variations of push-ups (e.g., close-grip). Push-ups strengthen your chest muscles, shoulders, triceps and core by engaging them for stability during each rep. Not only are push-ups great for overall strength gains but they also promote muscular endurance as well.


    Squats are a great way to get a full-body workout without any equipment. Squats work the entire lower body, including the buttocks, thighs, and calves. They can also help to strengthen the core muscles as well as improve balance and coordination.

    To do a squat correctly, begin with feet hip-width apart and hands out in front of you at shoulder level. Lower your body down as far as you can by bending your knees and pushing your hips back. Keep your back straight and don’t allow your knees to move beyond the toes of your feet. Be sure to use proper form to avoid injury. Hold for one second before slowly returning to standing position. Repeat for desired sets and reps.

    Besides squats, other effective bodyweight exercises include:

    • Lunges
    • Jumping jacks
    • Push-ups
    • Burpees
    • Mountain climbers
    • Planks


    Lunges are key bodyweight exercises to do at home that can be modified for your fitness level. Lunges will help you to strengthen and tone your legs, as well as your core and glutes.

    To perform a lunge correctly, stand with one foot in front of the other, both feet facing forward. Make sure to keep your knees bent at a 90 degree angle while keeping your back straight and shoulders rolled back. Bend the knee of the leg in front until it is almost touching the ground and then push through the heel of the front foot to return back to a standing position.

    To adjust for fitness level, you can add weights or simply just hold more reps if it feels too easy. Lunges can be done with both legs at once or alternating between each leg, as well as:

    • Forward lunges
    • Side lunges

    for variation.


    Planks are considered one of the best bodyweight exercises, as they activate multiple muscle groups at once. Planking requires you to stay in a straight line from head to toe with your weight supported by your forearms and toes (or knees for beginners). This exercise is designed to strengthen major muscles in the abdomen, back, chest and shoulders. Planking also strengthens core stability and improves postural control.

    To perform a plank effectively, you’ll need to engage your core muscles and keep your spine long throughout the movement. Begin with a forearm plank before working up to advanced variations like side planks or mountain climbers. Be sure to maintain good form while doing planks—avoid arching your lower back as this could cause injury over time. With consistent practice, you can improve not only strength but also muscular endurance.

    Core Exercises

    Core exercises are a great way to get a good workout at home without the need for any special equipment. Strengthening the core muscles is incredibly important for overall health and well-being and there are a variety of exercises you can do to achieve this. Here, we will look at some of the best core exercises you can do from the comfort of your own home:

    • Exercise 1
    • Exercise 2
    • Exercise 3
    • Exercise 4
    • Exercise 5


    Crunches are an effective bodyweight core exercise can help strengthen your midsection and core muscles. To perform a crunch, start by lying on your back with your knees bent, feet flat on the ground, and hands behind your ears. Raise your shoulders off the ground by contracting your abs and keep your neck in line with your spine throughout the exercise. When you reach the top of the movement, exhale and hold for a second before slowly lowering back to starting position to complete one repetition.

    Aim for two sets of 15-20 repetitions for best results. As you become more experienced with crunches, you can add variations such as reverse crunches or make them more challenging by using weights or bands to increase resistance.

    Bicycle Crunches

    Bicycle Crunches are a great core exercise that can be done without any equipment. They work the entire abdominal region, including the rectus abdominus, obliques, and transverse abdominus.

    To do a Bicycle Crunch, start by lying on your back with your lower back pressed firmly into the floor. Bend your knees and lift your feet off the floor so that you’re in a tabletop position. Place your hands behind your head and press into the sides of your head with your palms to keep it facing upward throughout the exercise.

    Now slowly bring one knee in towards your chest while simultaneously rotating and lifting up on the opposite shoulder blade, coming into a crunch. Alternate sides for 10-15 reps for one set.

    By mastering this exercise for just minutes per day you can enjoy powerful results!

    Russian Twists

    Russian Twists are an effective ab exercise that can be done at home with no equipment, making them a great option to include in your core workout.

    To perform the exercise, begin by sitting on the floor with your knees bent and feet flat on the ground. Anchor your feet and tighten your abs as you lean backwards slightly, extending your arms in front of you. Then twist side to side, engaging your obliques as you do so. Make sure to keep your arms in front of you throughout the entire movement and twist back and forth for a set number of repetitions.

    Russian Twists can help target multiple muscles in the core region, including the obliques, rectus abdominis, transverse abdominis and erector spinae, while also helping to improve stability and posture.

    Cardio Exercises

    Cardio exercises are a great way to get your heart rate up and give your body a good workout without requiring any special equipment. Some popular cardio exercises you can do at home include jogging in place, jumping jacks, and burpees. Let’s look at more options that don’t require any expensive gadgets:

    High Knees

    High Knees is a great cardio exercise that does not require any equipment. It is a simple but effective way to get your heart rate up and burn calories quickly.

    To perform the exercise, start by standing with your legs hip width apart and then rapidly drive your right knee up towards your chest while keeping the other leg straight. As you bring the right knee up, raise your arms in front of you while keeping them parallel to the ground. Then, lower the right leg back to the starting position and quickly do the same motion with the left leg. The motion should be fast and continuous, focusing on bringing each knee as high as possible without having to pause between repetitions.

    High knees are great for getting an intense cardio workout in a short amount of time and for engaging multiple muscle groups at once in a coordination-building exercise.

    Jumping Jacks

    Jumping jacks are a great way to get a full-body cardio workout in without any equipment. This simple but effective exercise works the entire body while increasing heart rate and burning calories.

    To do jumping jacks, stand with feet together and hands at sides. Jump feet out to the side while simultaneously raising your arms up above your head. Return to starting position with feet back together and arms down. Repeat this sequence as fast as possible – one “jumping jack” is considered one rep – for the desired amount of time or reps.

    For an added challenge, you can try:

    • Clapping hands overhead in between each jack
    • Increasing speed during the exercise to increase difficulty and add intensity to your workout.

    Mountain Climbers

    Mountain climbers are a great cardio exercise that can be done at home without the need for any equipment. They target your core, arms and legs and increase your heart rate quickly.

    To do mountain climbers effectively, begin in a plank position and bring your right knee to rest just above your left elbow. Then switch your legs, bringing the left knee to rest just above the right elbow. This counts as one repetition. Continue this motion with each leg, allowing yourself to maintain good form throughout the entire exercise. You can also try incorporating jumps in between each rep for an added challenge.

    With good form, mountain climbers are an effective way to get a good workout at home without any equipment!

    Cool Down

    Cooling down after a workout is just as important as warming up, and it helps to keep your body from getting injured. There are numerous ways to cool down that don’t require any kind of equipment. Here we will discuss some of the best methods for cooling down after a workout at home:

    • Stretching
    • Foam rolling
    • Yoga poses
    • Walking or jogging
    • Deep breathing
    • Hydrating


    Stretching is an important part of any healthy exercise routine. It helps move your joints through a full range of motion, which helps reduce injury and improve performance. After any workout at home without equipment, you can use stretching to cool down your muscles and help them recover faster.

    You can do static stretching or dynamic stretching, depending on the level of intensity you’re aiming for:

    • Static stretches involve holding a stretch for several seconds or up to two minutes. This type of stretching helps to increase flexibility and can be helpful for preventing soreness after exercise.
    • Dynamic stretches involve controlled movements that target particular muscles and help to increase range of motion as well as muscular strength and power. This type of stretching is often used by athletes before physical activity as it helps warm up their muscles while also preparing them for more intense exercise.

    Foam Rolling

    Foam rolling is a great cool down technique for working out at home without equipment. This activity helps stretch and release tension in muscles, increases blood flow, and increases range of motion throughout the body. It can also reduce delayed onset muscle soreness (DOMS) after your workout.

    To foam roll, you need to place your body weight onto a foam roller and roll it back and forth over a specific muscle group. It’s important to pause on any areas of pain or tenderness – this will help break down knots, relieve tightness, and improve mobility in that area. If an area is severely tender or painful, it may be best to avoid rolling it all together. As always, consult with a doctor before starting any new physical activity program or routine.

    FAQs about: How To Get A Good Workout At Home Without Equipment

    Q1: What bodyweight exercises can I do at home?

    A1: Push-ups, squats, lunges, planks, tricep dips, burpees, jumping jacks, and abdominal crunches are all great bodyweight exercises that you can do at home.

    Q2: Do I need any equipment to get a good workout at home?

    A2: You don’t need any equipment to get a good workout at home. All you need is your bodyweight and a bit of space to move around.

    Q3: Is it possible to get a full-body workout at home?

    A3: Absolutely! With the right combination of bodyweight exercises, you can get a full-body workout in the comfort of your own home.

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