One of your New Year’s resolutions was to build a healthier lifestyle by sticking to some home workout routines and losing weight. However, since the beginning of 2023, have you been intentional about your goals? Be honest.
Now that you’ve already answered “no,” don’t fret! The good news is that there are many workout routines you can try out to burn calories without taking a step out of your home.
These home workout routines don’t even require any equipment. Are you curious? Stick around as we examine some of these no-equipment home workout routines, also known as bodyweight exercises.
Table of Contents
Why You Should Warm Up Before Trying Out Any Home Workout
Home workout routines or bodyweight exercises are beneficial to cardiovascular health. These exercises help to improve the overall cardiovascular system by boosting stamina and increasing muscle power.
However, before you begin any home workout session, you need to warm up. Research has shown that warming up before an exercise can help elevate the body temperature and oxygen levels. Also, it can help prevent injuries like muscle pulls or tears during a workout.
Below is a list of warm-up routines you can try out before your home workout:
- Cross-body toe touch – 30 seconds
- Overhead reach – 30 seconds
- Arm circles – 30 seconds
- Plank walk out – 30 seconds
- Leg circles – 30 seconds
- Shoulder rolls – 30 seconds
- Knee lifts – 30 seconds
- Arm reach – 30 seconds
- Cat/Cow pose – 30 seconds
- Side lunges – 30 seconds
Read also: Easy Ways to Improve Health and Fitness Through Healthy Outdoor Activity
Top 15 Home Workout Routines Without Equipment
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Push-ups
A young man doing a push-up.
This home workout targets your triceps, chest, and shoulders. To do a push-up, lay prone on the ground with only your arms and legs supporting the weight of your body. Thereafter, ensure you keep your body in position while you raise and lower your body with your arms.
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Squats
A woman doing a squat.
Just like pushups, squats are popular workouts. This home workout engages your glutes (buttocks), quadriceps (front of your thigh), and hamstring (back of your thigh).
How to perform a squat:
- Stand comfortably with your feet shoulder-width apart and your arms stretched forward.
- Lower your body until your thighs are parallel to the floor. Then, extend your knees in the same direction as your toes.
- This completes a rep. Return to the start position and do the next rep.
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Jump Squats
A lady doing a jump squat.
This home workout is a variation of the squats earlier discussed. Jump squats add an extra movement that engages your muscles. It targets the glutes, quads, hips, and hamstring.
Steps to perform a jump squat:
- Begin with your feet shoulder-width and knees slightly bent. Bend your knees and descend into a full squat position.
- Now, propel your body up and off the floor. Extend your legs so that your feet will be a few inches or more off the floor.
- Control your landing by going through your foot while descending. Then descend into a squat again for another explosive jump.
- Upon landing, immediately repeat the next jump.
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Burpees
A man doing a burpee.
Burpees are not as popular as squats and push-ups. However, this home workout routine engages more muscle groups than push-ups and squats. It engages your entire body.
This home workout could be physically challenging. Thus, It’s hard to do as many burpees as you would do push-ups or squats.
How To Do:
- Begin in a squatting position with your knees bent, your back straight, and your feet shoulder-width apart.
- Then lower your hand to the floor in front of you. With your weight majorly on your hands, kick your feet back so your hands and toes are in a push-up position.
- Perform a single push-up in that position. Then jump back to your previous position.
- Bring your feet beneath your body and leap into the air.
- Land smoothly and bend your legs.
- Repeat these steps to complete a set.
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Bridge
Bridge workout.
If you are looking to build your butt, this workout should be part of your home workout routines. Bridge targets your glutes (butt), hip abductors, and hamstrings.
How To Do:
- Lie on your back with your knees bent and your feet flat on the floor. Place your arms flat on both sides of your body.
- In this position, lift your butt up and down while engaging your glutes.
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Wall Sits
A woman doing a wall sit.
This home workout targets the quads, core muscles, hamstring, and glutes.
How To Do:
- Stand with your back against the wall and your feet about 2 feet away from it.
- Sink to the floor as if you are about to perform squats.
- Remain in this position for about 30 seconds.
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Plank
A man doing a plank workout.
A plank is a simple, no-equipment home workout that utilizes your body weight. It strengthens the muscles in your upper body, lower body as well as your shoulder, arms, and glutes.
How To Do:
- Press your palms firmly on the floor and press up from your foundation widening your shoulder blades until they are as far apart as possible.
- Keep your neck protruding forward. Don’t let your shoulders scrunch or shrug up towards your ears.
- Push back your heels and push the balls of your feet into the ground.
- Engage your quadriceps and squeeze your glutes together to activate the muscles in your lower body. Your abs should be tightened and your butts lowered—not lifted towards the sky.
- Hold this position for 20 to 30 seconds.
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Russian Twists
A lady performing a Russian twist.
The Russian twist is a fantastic home workout for strengthening the core and shoulders. It is used by athletes for rotating movements in sports. While Russian twists may appear simple, it requires stability and effort.
How To Do:
- Remain in a sitting position with your knees slightly bent, your heels out of the mat, and your palms held together.
- Lean back slightly and lift both your legs off the floor. Twist to your right and then to your left.
- Do this about 20 times to complete a set of reps.
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Crunches
A man and two women doing crunches.
Crunches have been the cornerstone of ab workouts for decades. They are the perfect addition to your home workout routine.
Moreover, crunches target the rectus abdominis—the six-pack muscle that runs along the front of the torso. This exercise helps to strengthen and tone your abs.
How To Do:
- Lie on your back with your knees bent and your arms stretched forward.
- Then, lift your upper body off the floor. Hold on for a few seconds and slowly return to the initial position.
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Mountain Climbers
A man doing mountain climbing.
If you observe bodyweight home workout routines, at some point you should think of trying out mountain climbers. Mountain climbers are good exercises for working out your arms, shoulders, and entire body.
How To Do:
- Start in a planking position with your core muscles engaged.
- Bring your right knee close to your chest. Keep your left leg straight and quickly switch from one leg to the other.
Read also: Top 10 Exercises to Maintain Your Fitness
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Bear Crawl
A lady doing a bear crawl.
This no-equipment home workout imitates a crawling movement. It engages the major muscle groups in the body.
How To Do:
- Get down on all fours, with your hands and shoulders in one line and knees at a 90-degree angle.
- Keep your head high and stretch your spine completely. Your back must be parallel to the ground.
- Raise both your knees so that your entire body weight is on your hands and shoulders.
- Crawl forward by putting one hand and the opposite foot forward. Ensure your feet don’t touch the ground. Also, keep your hips down.
- Repeat with the other hand and foot while crawling a longer distance.
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Plank Dips
What a plank dip workout looks like.
This is a variation of the standard plank exercise that’s a bit more challenging. It engages your abs, obliques, and lower back, and helps to trim down your waist.
How To Do:
- Stay in a forearm plank position with your shoulders stacked over your wrists.
- Engage your core while pressing your forearms and hands into the mat, keeping your back low and stable.
- With control, dip your hips to one side, then use your obliques to return to the starting position. Complete this movement on the other side. Repeat for 30 to 60 seconds.
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Sit-ups
A lady doing a sit-up.
Sit-ups are common home workout routines. This exercise targets the rectus abdominis, transverse abdominis, hip flexor, and obliques.
How To Do:
- Lie on the floor with your hands behind your head, your legs bent and your soles on the floor.
- Slowly lift your upper body off the ground with your chin tucked into your chest as you do.
- Lift your body towards your thighs, so that you’re sitting upright.
- Next, gradually lower your body to the start position.
Note: During sit-ups, you may struggle to keep your feet firmly planted on the ground. However, you can ask a friend to help hold your feet down.
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Bicycle Crunches
A lady doing a bicycle crunch.
This is a variation of the standard abdominal crunches. It’s a bit more challenging. Bicycle crunches target the rectus abdominis muscle, upper abs, obliques, and hips.
How To Do:
- Lie on the floor with your hands behind your ears.
- Raise your knees and close your right elbow toward your left knee.
- Then close your left elbow toward your right knee.
- Repeat the exercise until you complete a set.
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Jumping Jack
An illustration of a jumping jack.
The jumping jack is an effective way to stimulate all the vital muscles in your body. It is a full-body exercise used in cardio and warm-up sessions.
It is suitable for beginners and fitness enthusiasts due to its simple movements that don’t require much hard work.
How To Do:
- Start with your feet together and your arms by your sides.
- Then jump with your feet apart and your hands overhead.
- Return to the start position to complete a set.
Read also: Life-Enhancing Benefits of Walking: The Magic Wand to Healthy Living
Precautions to Keep in Mind During a Home Workout Session
- Start with caution and progress slowly, especially if you have an existing condition that affects certain joints. For example, your shoulders, knees, ankles, etc.
- Try to involve your whole body. This includes your lower body, the sides, the upper body, and the core. This way, you will develop and strengthen all muscle groups.
- Do not strain your muscles to their limits. If you are feeling any pain, stop and rest for some time.
- Allow yourself to recover. After an intense workout, allow yourself a rest day. This will help your muscles to recover and build up.
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Final Thoughts
Home workout routines help to save time and cut back on gym expenses. The workout routines discussed in this guide target almost all the major muscle groups— calves, quads, outer and inner thighs, glutes, hamstrings, hip flexors, quadriceps, deltoids, triceps, abs, obliques, and lower back.
Improve your stamina and build a healthy lifestyle with the no-equipment home workouts featured in this guide. However, keep in mind that consistency is the key to achieving your desired results with home workout exercises.
About Author
- Obilom Adaeze is an undergraduate who has passion for writing. She loves listening to music and singing in her free time. Adaeze is a curious person who enjoys discovering new information and asking questions. She is a dedicated individual who will bring her unique perspective to any task.
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