How to Workout at Home with No Equipment

Looking to get in shape but don’t have the equipment? You no longer need to worry! This article will show you how to stay fit without requiring any special equipment. Struggling to stay healthy despite limited resources? This guide is for you!

Quick facts: How To Workout At Home With No Equipment

  • ✅ People Who Work Out at Home Have Lower Stress Levels, according to a Study by the American College of Sports Medicine.
  • ✅ Home Workouts are Cheaper than Gym Memberships, according to Consumer Reports.
  • ✅ Home Workouts Utilize Body Weight Exercises, according to Harvard Medical School.
  • ✅ People Who Exercise at Home are More Consistent with Their Regimens, according to Exercise Science.
  • ✅ Home Workouts are Becoming More Popular, according to Fitness Magazine.

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Warming up before a workout is essential for preventing injuries and helping your muscles to be prepared for the workout. When you are working out at home without any equipment, there are still a variety of ways you can warm up. So let’s explore some of the warm-up exercises you can do at home with no equipment:

Perform dynamic stretching

Dynamic stretching involves performing movements that warm your muscles and actively challenge them to be flexible. This type of stretching should be done prior to any workout – at home or in the gym. Examples of dynamic stretching include walking lunges, arm circles, and leg swings.

When adding dynamic stretches to your routine, try to perform 10-15 reps of each stretch for 2-3 sets. These stretches should always feel comfortable and should never strain or cause pain. Additionally, these stretches help increase blood flow to the muscles and improve range of motion which can help you have a more productive workout.

Increase your heart rate

In order to get your body warmed up for a workout at home with no equipment, you will want to increase your heart rate. This can be done through aerobics-style movements like:

  • Jumping jacks
  • High knees
  • Jogging
  • Burpees
  • Mountain climbers

You should aim to keep these exercises going for about 10 minutes, really getting your body moving and your heart rate up. You can also use these exercises as part of your workout – instead of doing one set of each exercise for 10 minutes, you could do multiple repetitions of all the exercises that you chose over a longer period of time. This will help to get even more out of the workout and will ensure that you have a great warm-up before beginning any more specific movements or activities.


Cardio exercises are a great way to stay fit while working out at home with no equipment. Some simple cardio exercises that you can do at home include running, jumping jacks, burpees, and high-knees. Cardio workouts can help improve your cardiovascular health and help you to burn calories quickly. Additionally, cardio exercises can also help you to build endurance and strength.

Let’s look at some of the best ways to incorporate cardio into your home workout routine:

Perform bodyweight exercises

Bodyweight exercises are a great way to get an effective cardio workout without spending money on elaborate equipment. Bodyweight exercises involve using your own body weight – as well as gravity – to create resistance and help strengthen and tone muscles.

Some great examples of bodyweight exercises you can do at home include:

  • Squats
  • Lunges
  • Burpees
  • Push-ups
  • Planks

To make any of these exercises more intense and challenging, simply add reps or time intervals into the mix. For instance, you could do 10 repetitions of squats with a 30 second rest in between each set, or if you’re feeling adventurous try doing a minute-long plank! By adding reps or time intervals into your routine, you can easily tailor each exercise to meet your fitness goals.

Do jumping jacks

Jumping jacks are a great, high-intensity cardio exercise. This exercise can be performed indoors or outdoors and requires no equipment whatsoever.

To do jumping jacks, you will begin in a standing position. From there, jump your feet out to the sides while raising your arms up above your head at the same time. Finally, land back in the starting position with feet together and arms down.

Doing 3 sets of 30 seconds of jumping jacks can provide a great cardio workout while burning fat and getting your heart rate up quickly. This exercise is easy to modify for different fitness levels; try changing the duration or intensity of each set as needed to challenge yourself and avoid boredom.

Do burpees

Burpees are an effective and easy to do bodyweight exercise that primarily targets your lower body, but also works your core and upper body as well. The main movement for a burpee requires you to squat down, kick your feet back into the plank position, do a pushup, jump back in, and then stand up. All in all, this will burn calories and tone your muscles while giving you an overall full-body workout.

In addition to traditional burpees, there are a variety of variations you can use to make it more challenging or interesting. Examples are adding a lateral hop after kicking back out into the plank position or adding a second jump at the end of the exercise. This is particularly great for people who want to work out at home with no equipment since it only requires minimal space and can be done anywhere with no extra tools needed.

Strength Training

Strength training is an important part of any fitness routine, whether you are trying to lose weight or gain muscle. You don’t need any special equipment to get a good workout, and there are many exercises that can be performed with bodyweight only.

In this article, let’s look at some of the best bodyweight exercises for strength training at home:

Utilize furniture for resistance

Utilizing furniture to create resistance exercises can be quite useful when you have no access to gym equipment. Common pieces of furniture such as chairs, couches or tables can help provide extra support while doing certain exercises and are an excellent way to add difficulty and challenge your muscles when needed.

For example, you can do tricep dips by placing your hands shoulder-width apart on a stable chair behind you and bending your elbows lowering your body until they reach a 90 degree angle with your legs out straight in front of you. You could also try using an armchair for calf raises by standing on the armrests with the back rest between them for balance and lifting your heels up off the ground then lowering them back down slowly.

Furniture is not limited to just these exercises though! There are many more possibilities – from squats, to pushups, to lunges – all that require nothing but a little creativity and some comfortable but sturdy pieces of furniture from around the house.

Try chair dips

Chair dips are a great way to strengthen your upper body, arms and shoulders in the comfort of your own home. To do them, all you need is a sturdy and stable chair.

Start by sitting on the edge of the chair. Place your hands on either side of you for support, then slowly slide your bottom off the edge until your arms straighten out and you’re supporting most of your weight with just your arms. Simply lower yourself to where your elbows are at 90-degree angles, then push back up into starting position. Repeat this process anywhere from 10 to 20 times before resting and repeating multiple sets if desired.

Chair dips are great because they work both muscular strength and endurance while also helping to increase range of motion, flexibility, balance and coordination.

Do wall sits

Wall sits are a simple yet effective way to work out at home with no equipment. To do a wall sit, you stand with your back against the wall and slowly slide down until your legs form a 90-degree angle. Make sure you keep your toes pointed forward and draw your shoulders down and back. Hold this position for as long as you can, or for 60 seconds if you are just starting out. You can challenge yourself further by increasing the duration or the angle of the legs.

Wall sits help strengthen the quads, glutes, hamstrings, and core while also building endurance. When done regularly, they will help increase your metabolism, tone your muscles and improve overall body strength.

Core Work

Core work is an important part of any workout routine, and it can be done with no equipment. Core exercises strengthen your abs, back, and other muscles in your torso, making them easier to move and helping you improve your posture.

Let’s look at some core exercises that can be done at home with no equipment:

Perform planks

Planks are an effective full-body exercise that strengthens many muscle groups at once, including your core and back muscles. To do a plank, start by getting into a push-up position on the floor. Then, lower yourself down so that you are resting on your forearms instead of your hands, engaging your core muscles to keep your body lifted off the ground. Hold this position for 30 seconds or longer depending on what is comfortable for you. Remember to keep your core tight and make sure you do not let your hips drop while you perform the plank.

As you become stronger, try planking with one arm extended or alternating between side planks to engage additional muscles in the arms and abs.

Do mountain climbers

Mountain Climbers is an effective bodyweight exercise that can be done with no equipment. It works the core, shoulders, chest, arms and upper back to give you a full-body workout.

To perform the exercise correctly, begin in a plank position with hands on the ground and back straight. Bend the right knee to bring it towards your right elbow while keeping your left leg straight and engaged. Do the same movement with your left knee towards your left elbow while keeping your right leg straight. Continue alternating sides to simulate running up a mountain, which is why it’s called a mountain climber.

This exercise increases heart rate for cardiovascular health and strengthens multiple muscle groups at once for increased strength and muscle endurance. For added difficulty, increase speed or pause after each repetition for more of an impact on the body.

Try bicycle crunches

Bicycle crunches are a great core exercise to do at home, even if you don’t have any equipment. This exercise strengthens your abdominal muscles and targets the rectus abdominis, the obliques and hip flexors.

To do bicycle crunches, lie flat on your back with your legs fully extended in a tabletop position. Place your hands behind your head for support and bring one knee up towards your chest while bring the other elbow across to meet it. Hold this position for two seconds before returning to the starting position and repeating with the opposite leg. Continue in this alternating fashion for 10-15 repetitions or as prescribed by a fitness professional. Remember to keep the pike of both legs straight and tension in the core throughout each repetition.

Cool Down

Cooling down after a workout is an essential part of any exercise regime. Doing a cool down properly helps reduce soreness, reduce fatigue, and improve flexibility. It can also help to prevent injuries.

Let’s look at some tips on how to do an effective cool down at home with no equipment:

Perform static stretching

Static stretching is a form of stretching where you hold a stretch in a particular position for 15-60 seconds. It is ideal to perform static stretches following your workout, as your muscles will be warm and more pliable making it easier to stretch. Dynamic stretching is also another type of stretching, which involves active muscle contractions and motion to help improve flexibility. Static stretching is more suitable for cooling down as it helps relax the body post-workout.

When performing static stretches, focus on each individual muscle group that was used during your workout. Hold each stretch for 15-30 seconds and remember to breathe deeply throughout the stretches. This will help cool down the body and allow your muscles to start recovering effectively post-workout.

Lower your heart rate

Lowering your heart rate after intense exercise is an important part of any workout routine and a good way to cool down. To lower your heart rate, slow down the intensity of your movements and keep your breathing steady. You can also focus on relaxing certain muscle groups throughout your body. Additionally, take some time for static stretching, which involves holding stretches for about fifteen seconds each.

Lastly, hydrate and take a few minutes to relax yourself mentally and physically. This will help you feel less anxious after the workout and reduce any stress that the exercise put on your body. Cooling down is an important step in maintaining a healthy lifestyle and helping you reach goals safely – it’s worth the extra effort!

FAQs about: How To Workout At Home With No Equipment

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

A1: Squats, lunges, mountain climbers, burpees, planks, and push-ups are great exercises you can do at home without any equipment.

Q2: What other types of workouts can I do at home without equipment?

A2: You can try body weight circuits, HIIT (high intensity interval training) workouts, or yoga.

Q3: What other tips do you have for working out at home?

A3: Keep your workouts short, focus on your form, and make sure to hydrate.

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