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Last Updated on December 15, 2020

12 Best At Home Workouts (No Equipment Needed)

12 Best At Home Workouts (No Equipment Needed)

Coronavirus has ruined gym plans.

With most training facilities looking like they’re going to be closed until potentially the end of the year, the only solution to maintaining your health and fitness rests on home workouts.

The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine.

The bad news? You probably don’t know where to start.

There are a plethora of different training regiments out there and it’s difficult to know which one is best for you.

Don’t worry.

This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility.

There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

The following sessions are broken down into beginner, intermediate, and advanced workouts so they can accommodate any experience level.

A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility whilst training at home.

Warm-Up

Complete the warm-ups below for 5-6 minutes before each workout.

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Complete each exercise for a total of 15 seconds at a slow to moderate pace.

Repeat for 3-4 rounds

These will help lubricate your joints, slowly elevate your heart rate and get your body ready for exercise.

  • Exercise 1: Squats
  • Exercise 2: Lunge & Knee
  • Exercise 3: Leg Swings
  • Exercise 4: Star Jumps
  • Exercise 5: Press Ups
  • Exercise 6: Squat Thrusts

Dynamic Stretches

Complete the relevant dynamic stretches after your warm-up.

For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

For HIIT workouts, complete both the lower body and upper body dynamic stretches.

For the mobility workouts, you don’t need to do these.

Aim to do 15-20 reps on each side for 1 round.

Upper Body Dynamic Stretches:

  • Exercise 1: Arm Swings
  • Exercise 2: Arm Circles
  • Exercise 3: Shoulder External Rotations
  • Exercise 4: Torso Twists

Lower Body Dynamic Stretches:

  • Exercise 1: Step Throughs
  • Exercise 2: Lying Side Leg Swings
  • Exercise 3: Quadruped Kickbacks/Hip Circles
  • Exercise 4: Leg Swings (Front & Side)

Strength Workouts

    Image Credit: Sam Owoyemi via Unsplash

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    1. Upper-Body Strength Workout (Beginner)

    Complete all exercises with 30-60 seconds rest between sets.

    • Exercise 1: Push-Ups – 2 sets, 5-10 reps
    • Exercise 2: Bent-Over Row (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 3: Shoulder Press (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 4: Floor Chest Press (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 5: Lateral Raises (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 6: Bicep Curls (Use two water bottles) – 2 sets, 12-15 reps
    • Exercise 7: Tricep Dips (Use sofa) – 2 sets, 12-15 reps

    2. Abs Strength Workout (Beginner)

    Complete all exercises with 30 seconds rest between sets.

    Use a yoga mat if you have one.

    • Exercise 1: Air Bike – 2 sets, 8-10 reps
    • Exercise 2: Crunches – 2 sets, 8-10 reps
    • Exercise 3: Russian Twists – 2 sets, 8-10 reps
    • Exercise 4: Butt Ups – 2 sets, 8-10 reps
    • Exercise 5: Plank Shoulder Taps – 2 sets, 8-10 reps
    • Exercise 6: Flutter Kicks – 2 sets, 8-10 reps (each leg)

    3. Leg Strength Workout (Beginner)

    Complete all exercises with 30-60 seconds rest between sets.

    • Exercise 1: Squat Kicks – 2 sets, 8-10 reps
    • Exercise 2: Forward Standing Lunges – 2 sets, 8-10 reps
    • Exercise 3: Bulgarian Split Squat (Use sofa) – 2 sets, 8-10 reps
    • Exercise 4: Hip Thrusts (Use sofa) – 2 sets, 8-10 reps
    • Exercise 5: Romanian Deadlift (Use two water bottles) – 2 sets, 8-10 reps
    • Exercise 6: Standing Calf Raises – 2 sets, 12-15 reps

    4. Upper-Body Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

    This will dictate how many reps to do.

    • Exercise 1: Vertical Wall Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 2: Pike Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 3: Towel Row – 3-4 sets, 1 rep before failure
    • Exercise 4: Plyometric Push-Ups – 3-4 sets, 1 rep before failure
    • Exercise 5: Tricep Extensions (From plank position) – 3-4 sets, 1 rep before failure
    • Exercise 6: Bicep Hammer Curls (Use two heavy water bottles) – 3-4 sets, until failure
    • Exercise 7: Tricep Kickbacks (Use two heavy water bottles) – 3-4 sets, until failure

    5. Abs Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

    This will dictate how many reps to do.

    • Exercise 1: Jack Knife Sit Ups – 3-4 sets, 1 rep before failure
    • Exercise 2: Lying Leg Raises – 3-4 sets, 1 rep before failure
    • Exercise 3: Plank Hand-To-Toe Touches – 3-4 sets, 1 rep before failure
    • Exercise 4: Cocoon Crunches – 3-4 sets, 1 rep before failure
    • Exercise 5: Plank Elbow-To-Knee- 3-4 sets, 1 rep before failure
    • Exercise 6: Side Plank Reach Through – 3-4 sets, until failure

    6. Legs Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to failure or until absolute failure.

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    This will dictate how many reps to do.

    • Exercise 1: Pistol Squat – 3-4 sets, 1 rep before failure
    • Exercise 2: Bulgarian Jump Squat (use sofa) – 3-4 sets, 1 rep before failure
    • Exercise 3: Jumping Lunges – 3-4 sets, 1 rep before failure
    • Exercise 4: Single-Leg Romanian Deadlift (Hold two heavy water bottles) – 3-4 sets, 1 rep before failure
    • Exercise 5: Single-Leg Hip Thursts (Hold one heavy water bottles) – 3-4 sets, 1 rep before failure
    • Exercise 6: Single-Leg Calf Raises (Hold two heavy water bottles) – 3-4 sets, until failure

    High-Intensity Interval Training (HIIT) Workouts

      7. HIIT Workout (Beginner)

      Complete all exercises for 30 seconds of work with 30 seconds of rest.

      4 rounds total

      • Exercise 1: Squat
      • Exercise 2: Toe Touches
      • Exercise 3: Walk-Outs
      • Exercise 4: Heel Flicks
      • Exercise 5: Plank
      • Exercise 6: Jumping Jacks
      • Exercise 7: Mountain Climbers

      8. HIIT Workout (Intermediate)

      Complete all exercises for 35 seconds of work with 25 seconds of rest.

      5-6 rounds total

      • Exercise 1: Squat Kicks
      • Exercise 2: Burpees
      • Exercise 3: Push-Ups
      • Exercise 4: High Knees
      • Exercise 5: Plank Ups
      • Exercise 6: Star-Jumps
      • Exercise 7: Cross-Body Mountain Climbers

      9. HIIT Workout (Advanced)

      Complete all exercises for 45 seconds of work with 15 seconds of rest.

      7-8 rounds total

      • Exercise 1: Jump Squats
      • Exercise 2: Burpee Hand-Offs
      • Exercise 3: Lateral Shoot Throughs
      • Exercise 4: Tuck Jumps
      • Exercise 5: Plank Toe Touches
      • Exercise 6: Spiderman Push-Ups
      • Exercise 7: Sprawls

      Mobility Workouts

        10. Upper Body Mobility Workout

        Hold each exercise for 15-20 seconds total.

        2-3 sets total

        Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

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        This workout will help improve flexibility in your upper body.

        • Exercise 1: Cat-Cow
        • Exercise 2: Upward Dog
        • Exercise 3: Chest Release
        • Exercise 4: Child’s Pose
        • Exercise 5: Reach Through (15-20 seconds each side)
        • Exercise 6: Table Twists

        11. Lower Body Mobility Workout

        Hold each exercise for 15-20 seconds total.

        2-3 sets total

        Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

        This workout will help improve flexibility in your upper lower body.

        • Exercise 1: Scorpion Kicks (15-20 seconds each side)
        • Exercise 2: Seated Glute Stretch (15-20 seconds each side)
        • Exercise 3: Lying Quad Stretch (15-20 seconds each side)
        • Exercise 4: Lumbar Stretch (15-20 seconds each side)
        • Exercise 5: Standing Hamstring Stretch
        • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)

        12. Spinal Mobility Workout

        Complete each exercise for 10 reps total.

        2-3 rounds

        This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

        It’s highly recommended if you’re an office worker that spends most of the day sitting.

        • Exercise 1: Prone Extension
        • Exercise 2: Wag Tail
        • Exercise 3: Quadruped Side Bend
        • Exercise 4: Half Pancake
        • Exercise 5: A-frame To Squat
        • Exercise 6: Side-Lying Rotations

        Final Thoughts

        These are the 12 best at-home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home.

        Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

        More Workouts You Can Do at Home

        Featured photo credit: Scott Broome via unsplash.com

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        Oliver Anwar

        Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

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        Last Updated on January 21, 2021

        How To Workout Without a Gym And Get a Killer Gym Body

        How To Workout Without a Gym And Get a Killer Gym Body

        As a general rule, everyone wants to have a sexy and strong body, but no one wants to put in the work. We see a whole lot of excuses being thrown around every time fitness is mentioned, and it’s frightening that only about 3% of people in the US subscribe to the healthy living philosophy.[1]

        That being said, have you ever stopped to think about why all these people fail to get in shape? Sure, there are some who are lazy, some with legitimate medical issues, and the readily available cheap junk food doesn’t help, but I think there is something more to it.

        People are pressed for time, scared, and confused. Yep, it’s as simple as that. Most people either can’t make it to the gym, don’t have a lot of money to drop on long-term membership fees, don’t feel comfortable exercising around others, or they simply don’t even know what to do when they do get to the gym.[2]

        Well, with a few useful tricks, some good information, and a bit of determination, you can create all the right conditions for building an impressive physique without ever leaving the house. Here’s a few things to have in mind:

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        Fixing your posture and getting limber

        The biggest issue most beginners have when they start working out is the fact that their bodies are so used to sitting scrunched up in front of a screen that they have trouble moving around freely. The human body can be amazingly limber and assume all kinds of positions, but for most people, this is going to require extensive work.

        Start by gradually improving your posture over a few weeks, using small exercises, more ergonomic furniture, and just being mindful of how you stand, walk, and sit.[3] You can combine this with a short and sweet stretching routine, done about twice a day, to get your body ready to perform the basic exercises correctly.

        Learning the basic movements

        While there’s a lot of science behind both getting stronger and getting leaner, it can all be boiled down to a few core concepts and a number of the most effective exercises. Here are the best movements for overall development that you’ll need to master (you can find examples of how to perform all the exercises mentioned here on Bodybuilding.com):

        • Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations.
        • Lunges: a great exercise for the quads and glutes that also targets the hip extensors. It also teaches you to keep your balance.
        • Pushup variations:[4] the pushup is so versatile that some call it “the poor man’s gym”. The standard close grip pushup works the triceps, front shoulders, and chest, while wider variations put more emphasis on the chest. Raising your legs pushes the focus towards the shoulders and the upper chest, while the handstand pushup is predominantly a shoulder and triceps exercise.
        • Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly.
        • Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better.
        • Rows/inverted row: a horizontal pulling motion that will add slabs of meat to your back and while improving that often lagging back head of the shoulder muscle. It even improves posture by strengthening the spinal erectors to an extent. You can bend over with the back straight and row a weight from the ground, with one or both hands, or you can grab the underside of a horizontal bar, feet on the ground, and pull yourself into it.
        • Glute bridges: a great way to really isolate and work the butt. It also gets the hamstrings, which are often neglected by people working out at home.
        • Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs.
        • Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. It’s also easy to just throw in at the end of the workout.
        • Planks, leg raises, and ab wheel rollout: of course, the abs need some attention too, but go for planks, hold for time, side planks, hanging or lying leg raises, and ab wheel rollout for the best results.
        • The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go.

        Take a few weeks to just get the form down pat on all these movements and make sure that you are doing a full range of motion and slower, deliberate movements. Don’t just bounce all over the place. Establish and build momentum. You can use a good bodyweight strength training program to make sure you hit all the muscles, keep progressing, and get enough time to recover.[5]

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        How to progress on bodyweight exercises

        Now, if you want to have a great and lean physique — and this goes for ladies as well — you need to build some muscle to give your limbs that lovely shape you are after, before you can lose the excess flab, and expose that Greek statue of a body. Don’t try to combine endurance work with your strength exercises. Focus on building strength with the exercises above and dedicate some time every other day for things like swimming, jumping rope, or cycling to burn some calories and improve your cardio.

        Okay, so the main question is, how does one progress on bodyweight exercises, short of gaining more weight to make them more challenging? Well, there’s a few things you can do. The first thing to do to challenge yourself is to add more reps.

        The most important thing to remember, however, is that when you can easily perform 15-20 reps of an exercise and still have a few reps left in the tank, it’s time to make it more challenging by doing one of the following:

        • Add an additional set. If you started at 3 sets of 5-6 reps and you’re now comfortable with 3 sets of 15-17 reps, then you can simply throw in a fourth set into the mix.
        • Do it slower. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep.
        • Shorten the rest period between sets. 60-90 seconds is the sweet spot for resting between longer sets of 10-20 reps, but when things get easy, you can shorten this rest period progressively by 10 seconds, until you are only resting about 30-40 seconds between sets, to make it more difficult before moving on to a more challenging variation or adding weight.
        • Move on to a more difficult variation. When you get comfortable, focus on a variation of the movement that provides a bit of a challenge, e.g. one arm on ball pushups and then single arm pushups, pistol squats, and so on.
        • Add some weight. While you might not have access to barbells, you can always get a fairly inexpensive dumbbell set, a few different sized bags filled with sand, a backpack with some rocks, and even big water bottles and milk jugs will do the trick, just as long as you keep adding weight.

        Work hard on your form, then try to go as hard as you can each session without overdoing it. I’d say stop a rep short of failure and rest until you feel you can go for another full set.

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        Determining the type of cardio you need to do

        Cardio is not that difficult to figure out and it basically boils down to a few simple rules, depending on your shape and goals:

        • If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. Don’t let it cut into your calories too much.
        • If you’re a little overweight and want to lose 10 pounds or less and build muscle: It’s the same as the previous example, just add 2-4 more intense sessions of running, swimming, circuit training a week into the mix to cut the weight first. Revert to the previous example once you have lost the weight and recenter your focus on building muscle.
        • If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of.

        You can choose any activity that you like, from jump rope, cycling, and swimming to hiking and and other high-cardio sports.

        A look at diets and keeping them reasonable

        As far as the diet goes we’ll keep it extremely simple:

        • Try to eat diverse vegetables with every meal
        • Eat fruit, seeds, and nuts instead of sweets
        • Go for lean meats instead of processed meat and cooked food instead of fast and fried food
        • Start counting your macro nutrient intake[6]
        • Cheat if you must, but keep these meals small, few, and far between

        As long as you can stick with the program for about 80% of the time, you’ll be on your way to better health and an amazing body!

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        DIY home gym basics

        Some essentials that can help you get better results at home include:

        • A dumbbell set
        • Pull-Up bar
        • Ab wheel
        • Big ol’ sturdy bags filled with sand

        You can do tons of great exercises with these simple tools, but if you can’t shell out for them right now, good alternatives include five gallon milk jugs filled with water, a bunch of books stacked in a backpack, using a friend/partner to lay on you, push, or pull to provide extra resistance, or just lifting heavy furniture and moving it around the room.

        It pays to be creative. Look at how certain exercises are performed and on what type of equipment, and try to replicate it using household items. For example:

        • Two chairs = dip station
        • Anything that you can hang off = pull up bar
        • A stack of large blankets on the floor = bench
        • Stick and some rope = forearm exercise machine
        • A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength
        • Car = prowler device for pushing to build endurance and power in the legs

        It’s all fairly cheap and you can get as creative as you like, just remember to be consistent with your training in order to see the results you wish to see.

        All it takes is a little ingenuity and elbow grease, and you’ll set up a decent home “gym” and adopt some great habits along the way. It’s all about being consistent and trying to progress on each session, or at least each week, as you keep adding reps, using more complex movements, and adding weight, all while eating right for your current goals. Give it a shot and always remember, 90% of all this is your commitment and the intensity with which you attack these positive life changes.

        Featured photo credit: Minna Hamalainen via unsplash.com

        Reference

        [1] The Atlantic: Study: Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle’
        [2] Men’s Fitness: 6 Not-So-Obvious Newbie Training Mistakes
        [3] Perfect Postur: Tips for Improving Posture and Ergonomics
        [4] Men’s Fitness: The Top 15 Pushup Variations
        [5] Men’s Fitness: 6 Bodyweight Workouts That Actually Build Momentum
        [6] On the Regimen: How To Count Your Macros – A Comprehensive Guide

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