How to Workout at Home with No Equipment

Worried about staying fit while stuck at home? You don’t need to own a fancy gym to workout – this article will show you how to stay healthy and toned without breaking a sweat over expensive equipment. Get ready to learn the ins and outs of at-home workouts!

Quick facts: How To Workout At Home No Equipment

  • ✅ Bodyweight exercises are an effective way to stay fit without any equipment – Harvard Health Publishing (Harvard Medical School)
  • ✅ Home workouts can be just as effective as gym workouts and may also have psychological benefits – American College of Sports Medicine
  • ✅ Home workouts can be tailored to individual needs and preferences – American Council on Exercise
  • ✅ High-intensity interval training (HIIT) is an effective way to maximize results with minimal time – American Council on Exercise
  • ✅ Adding a virtual fitness trainer to a home workout regime can be beneficial for motivation, support and accountability – American College of Sports Medicine
  • Checkout this video:

    Warm Up

    Before you start your workout routine at home, it is important to always warm up. Warming up will help to prepare your body for activity, reduce the risk of injury, get your circulation going and improve your flexibility. A good warm-up should involve some light cardio, dynamic stretching and mobilising exercises.

    Let’s look at some warm-up exercises you can do with no equipment:


    Stretching is a crucial part of any physical activity, whether you’re working out at the gym or just doing some light exercise at home. Stretching before and after a workout helps loosen up your muscles, reduces risk of injury, and helps reduce post-workout soreness. You can easily stretch at home with no equipment at all.

    Start off by warming up your body with some easy movements such as arm circles, knee lifts, and torso twists. Then continue stretching each muscle group one-by-one for a few minutes each:

    • calves and hamstrings
    • hips and glutes
    • chest and shoulders
    • arms

    Make sure to breathe deeply as you’re stretching to further relax your muscles—a few rounds of deep breathing can be especially helpful while working the hips. Finally, finish off your stretch routine with some gentle neck rolls or foam rolling if you have access to it. Stretching regularly will help keep your muscles strong and flexible so that you can get the most out of every workout!

    Do some dynamic exercises

    Dynamic exercises are a great way to get your blood flowing and prepare your body for the workout ahead. Examples of dynamic exercises include high knees, jumping jacks, skips, lunge walks and burpees. These exercises are designed to target multiple muscle groups at the same time, so they can help build strength and improve coordination.

    Dynamic exercises are also an important part of warming up before any kind of physical activity because they help prevent injuries by stretching muscles, tendons and joints. Another advantage of performing these exercises is that they can be done in a small space with no equipment needed—all you need is yourself! Start off with some light dynamic movements before progressing to more intense ones as your body warms up.

    Bodyweight Exercises

    If you’re looking for an effective way to get fit at home without the need for any equipment, bodyweight exercises are a great option. Bodyweight exercises use your own body weight as resistance, requiring nothing more than your own body and determination.

    In this article, we’ll discuss the advantages of performing bodyweight exercises and give you some examples of how to get started:


    Squats are a full-body exercise that works your lower body, from your calves to your glutes, as well as your core and back. They are a great way to build strength and overall muscle tone at home without any special equipment.

    To do a basic squat, start with your feet slightly wider than hip-width apart and toes pointing outwards slightly. Push your hips back and lower down into the squat until the tops of your thighs come parallel with the floor. Make sure that you maintain good posture throughout the exercise by keeping a straight spine, chest lifted, and shoulders pulled back away from your ears. Drive through the heels while pushing up out of the squat until you reach standing position again.

    As you become more comfortable with the movement, you can increase intensity by adding weight or by performing variations such as jump squats or squats with pulses at the lowest point of the squat.


    Push-ups are one of the most well-known bodyweight exercises, as they target multiple muscle groups such as the chest, triceps, and shoulders. To perform a push-up, start by lying face down on the floor with your arms fully extended out in front and your hands slightly wider than shoulder width apart. Push up through your hands until your arms are straight and then lower back down to the starting position. The key for this exercise is to keep your core tight throughout the entire movement.

    For beginners, you can modify the push-up by elevating your upper body on a raised surface like a couch or kitchen counter to reduce body weight and make it easier to complete repetitions. Regular practice of push-ups can help you build strength in both upper and lower body while also improving muscular endurance.


    Lunges are a popular bodyweight exercise because they can be done anywhere, require minimal equipment, and work a variety of muscles.

    To do a lunge, you will stand with your feet shoulder-width apart and then take a large step forward with one leg. As you do this, bend both of your knees until the back knee almost touches the ground. Push back off your front heel to return to standing and repeat with the alternate leg. When lunging, make sure to keep your upper body straight and focus on pushing off the front heel to complete the full range of motion without rounding out your lower back.

    Lunges can help improve balance, agility and overall strength in the lower body.


    Burpees are a total body exercise that require no equipment, making these an ideal choice for anyone wanting to work out at home. This full-body move is simple and effective and can be used as a cardio or strength exercise.

    To do a burpee correctly, follow these steps:

    1. Begin in a standing position.
    2. Bend at the waist and place your hands on the floor in front of you.
    3. Kick your feet back so you’re in a full pushup position.
    4. Press up from this position back into a standing one.
    5. As soon as you’re back in standing position, jump up explosively as high as possible with arms raised above head for added intensity.
    6. Finally, bring your feet together into the starting position and repeat the movement.

    Mountain Climbers

    Mountain climbers are a type of bodyweight exercise that can be done anywhere you have enough room to stand in a plank position. To do them, begin in a plank position and then draw one knee up toward your chest at a time in quick succession, alternating between legs. The actions look similar to running in place but on your hands and toes instead of your feet.

    Mountain climbers are great for toning your core and working the muscles of your hips, legs, chest, and arms all at once. They also help improve balance and coordination while getting your heart rate up. As with any type of physical activity, it is important to warm up before performing mountain climbers to ensure you don’t strain any muscles or injure yourself.

    As you become more comfortable with the motion, make sure to switch it up by:

    • Increasing the speed.
    • Going slower with more control as you pull each knee up toward your chest.


    Cardio exercises are an important part of any workout and can be done at home with no equipment. Some examples of cardio exercises are running in place, jumping jacks, burpees, and mountain climbers. Doing these types of exercises at home can be a great way to get your heart rate up and improve your overall cardiovascular health.

    Let’s explore some of the best cardio exercises that can be done at home with no equipment:

    Jumping Jacks

    Jumping jacks are an excellent way to get your heart rate up, increase your range of motion, and burn calories in just a few minutes.

    To perform a jumping jack, start by standing with your feet together and arms at your sides. Then jump up while simultaneously spreading out your legs to shoulder-width apart and lifting up your arms so that they’re parallel to the ground. As you land back on the floor, bring your feet back to shoulder width apart and lower your arms back down to the sides of your body. This counts as one repetition.

    To increase the intensity of the exercise, try squatting slightly as you go up and down. Jumping jacks are a fun way to get in cardio without any equipment at home!

    High Knees

    High Knees is a popular cardio exercise that can be done with minimal space and no equipment. To do this exercise, stand upright with your feet hip-width apart. Then, lift your right knee towards your chest and then quickly switch to the left knee. Continue alternating between your right and left legs as fast as possible while keeping the quick pace. Make sure to engage your core muscles while doing this exercise to ensure you’re keeping proper form.

    High Knees is an effective exercise to increase cardiovascular endurance, reduce body fat, and improve overall athletic performance, making it an ideal workout for those who are trying to stay active at home without any equipment.

    Jump Rope

    Jump rope is a great way to get your heart rate up and improve your cardiovascular health in the comfort of your own home. It requires little investment and no equipment aside from the rope itself. Furthermore, jump rope has a large range of difficulty levels, making it a suitable choice for both beginners and experts alike.

    To make the most out of your jump rope routine, vary between different jumping patterns and speeds. Also, be sure to mix in some rest periods throughout your workout; this will prevent you from overworking yourself and help you to avoid burnout or injury.

    With this accessible form of exercise that can be done almost anytime, anywhere; adding it into your regular fitness routine is an easy choice to make!

    Jump Squats

    Jump squats are a great full-body exercise that require no equipment and can be done anywhere. The exercise strengthens your legs, hips and glutes while giving you a bit of cardiovascular activity as well. It involves deep squats followed by jumps—resulting in an explosive plyometric movement.

    To do a jump squat, stand with your feet hip width apart and lower into a deep squat position (keeping your weight in your heels). Then explosively jump up off the ground, pushing through your heels, and return to the starting position with soft knees. Be sure to land softly with bent knees to reduce stress on the body and joints.

    For an extra challenge, try adding weights such as dumbbells or kettlebells to make the move more difficult. Although jump squats can be bit intense for beginners, they’re an effective way for all levels of exercisers to get in a good workout at home.


    Skipping is a cost-effective and effective no-equipment cardio workout you can do at home. It requires minimal space, as it’s basically just jumping rope for an extended period of time. Skipping is considered high intensity interval training (HIIT) which means that it helps to burn calories quickly and also helps with your cardiovascular fitness. Skipping might require some coordination when you first start out, but don’t worry—your coordination will improve with practice!

    To begin a skipping workout, try doing 3 minutes of straight jumping. Once you’ve gotten the hang of jumping consistently, increase the time by 1 minute increments until you reach 10-15 minutes. To add variety to your routine, try adding different exercises such as jogging in place or alternating between regular jumps and high knees. You can also combine skipping with strength training moves like squats or push ups; this way you can get a full body workout without leaving your house!

    Cool Down

    Cooling down after a workout is an important step that shouldn’t be skipped. During a cool down, your body gradually returns to its pre-exercise state. It helps to reduce muscle soreness and release the tension from your body.

    Let’s take a look at some of the best ways to cool down at home with no equipment:


    Stretching is an essential way to cool down after a workout. It not only helps to ease your muscles back into a resting state, but it also maintains flexibility and helps reduce the risk of injury. Whether you’re working out at the gym or in your living room, make sure to add a few stretches into your routine.

    When stretching, focus on areas like your quads, hamstrings and chest as these are typically the most worked muscle groups. Move slowly and take time to concentrate on each stretch, feeling the tension and release for each muscle group. Be sure not to lock any joints when stretching; this can cause tears in ligaments or muscles rather than stretching them. Ideally, hold each stretch for 15-30 seconds and repeat 2-3 times for each side. Not only does this help reduce post-workout soreness, but it also helps with relaxation too!

    Foam Rolling

    Foam Rolling is a form of self-massage that helps improve tissue quality, reduce and eliminate muscle tension, and break up adhesion in the fascia (connective tissue). When muscles are tight, the fascia becomes less flexible. Foam rolling can help to restore flexibility by breaking down this excess tissue.

    To foam roll correctly, start at the base of your problem area and slowly move the foam roller up towards your heart. As you move the roller over each area, be sure to hold it in place for 10–30 seconds. You may want to pause or apply more pressure at certain areas depending on how tight they feel. This should cause some pain relief as well as increased mobility in your joints/muscles.

    Allow yourself to take breaks if needed – after all, foam rolling is hard work! It’s important that you stay aware of your body throughout the entire process so you can stop when any pain becomes too much to bear.

    Breathing Exercises

    Breathing exercises are an essential part of any workout routine, but they are especially important when working out at home without any equipment. This is because breathing exercises help your body take in the extra oxygen it needs to combat fatigue and reduce stress during a workout. When done correctly, these exercises can also improve your posture, reduce your heart rate and allow more oxygen to reach your muscles while you exercise.

    Breathing exercises can be done either seated or standing, depending on the type of exercise you choose. A few basic breathing exercises include:

    • Diaphragmatic breathing–which is focusing on filling your stomach with air–or belly breathing–which helps expand the rib cage and abdomen for deeper breaths.
    • Nadi Shodhana Pranayama (alternate nostril breathing) for relaxation and stress relief.
    • Kapalbhati (breath of fire) is an advanced technique that helps improve the strength of respiratory muscles.

    FAQs about: How To Workout At Home No Equipment

    Q1: What kind of exercises can I do at home without any equipment?

    A1: You can do bodyweight exercises such as pushups, burpees, squats, jumping jacks, mountain climbers, lunges, planks, and more. You can also do stretching, yoga, and Pilates at home without any equipment.

    Q2: What is the best way to get a good workout at home without equipment?

    A2: The best way to get a good workout at home without equipment is to incorporate HIIT (High Intensity Interval Training) into your routine. HIIT involves alternating between high intensity exercises such as burpees and jumping jacks, and low intensity exercises such as stretching and yoga. This type of workout is great for burning calories and getting a full body workout in a short amount of time.

    Q3: How long should I workout at home without equipment?

    A3: It is recommended to do at least 30 minutes of exercise at home without equipment. However, if you are looking for a more intense workout, you can do up to an hour of exercise. Be sure to mix up different types of exercises and to take breaks in between to avoid overworking your body.

    Similar Posts