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12 Best at Home Workouts (No Equipment Needed)

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12 Best at Home Workouts (No Equipment Needed)

Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

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 is that you may not know where to start.

There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

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 to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

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.

If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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

Warm-Up

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

  • Exercise 1: Squats[2]

12 Best at Home Workouts (No Equipment Needed)
    • Exercise 2: Lunge[3]

    12 Best at Home Workouts (No Equipment Needed)
      • Exercise 3: Leg Swings[4]

      12 Best at Home Workouts (No Equipment Needed)
        • Exercise 4: Star Jumps[5]

        12 Best at Home Workouts (No Equipment Needed)
          • Exercise 5: Push-ups[6]

          12 Best at Home Workouts (No Equipment Needed)
            • Exercise 6: Squat Thrusts[7]

            12 Best at Home Workouts (No Equipment Needed)

              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 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

              12 Best at Home Workouts (No Equipment Needed)
                • Exercise 2: Arm Circles[8]

                12 Best at Home Workouts (No Equipment Needed)
                  • Exercise 3: External Shoulder Rotations[9]

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                  12 Best at Home Workouts (No Equipment Needed)
                    • Exercise 4: Torso Twists[10]

                    12 Best at Home Workouts (No Equipment Needed)

                      Lower Body Dynamic Stretches:

                      • Exercise 1: Step Throughs[11]

                      12 Best at Home Workouts (No Equipment Needed)
                        • Exercise 2: Lying Side Leg Swings[12]

                        12 Best at Home Workouts (No Equipment Needed)
                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                          12 Best at Home Workouts (No Equipment Needed)
                            • Exercise 4: Leg Swings (Front & Side)

                            12 Best at Home Workouts (No Equipment Needed)

                              Strength Workouts

                              1. Upper-Body Strength Workout (Beginner)

                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                              12 Best at Home Workouts (No Equipment Needed)
                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                12 Best at Home Workouts (No Equipment Needed)
                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                  12 Best at Home Workouts (No Equipment Needed)
                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                    12 Best at Home Workouts (No Equipment Needed)
                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                      12 Best at Home Workouts (No Equipment Needed)
                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                        12 Best at Home Workouts (No Equipment Needed)
                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                          12 Best at Home Workouts (No Equipment Needed)

                                            2. Abs Strength Workout (Beginner)

                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                            12 Best at Home Workouts (No Equipment Needed)
                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                              12 Best at Home Workouts (No Equipment Needed)
                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                  12 Best at Home Workouts (No Equipment Needed)
                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                    12 Best at Home Workouts (No Equipment Needed)
                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                    12 Best at Home Workouts (No Equipment Needed)
                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                      12 Best at Home Workouts (No Equipment Needed)

                                                        3. Leg Strength Workout (Beginner)

                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                        12 Best at Home Workouts (No Equipment Needed)
                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                          12 Best at Home Workouts (No Equipment Needed)
                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                            12 Best at Home Workouts (No Equipment Needed)
                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                12 Best at Home Workouts (No Equipment Needed)
                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                  12 Best at Home Workouts (No Equipment Needed)

                                                                    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 your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                              12 Best at Home Workouts (No Equipment Needed)

                                                                                5. Abs Strength Workout (Advanced)

                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                12 Best at Home Workouts (No Equipment Needed)
                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                  12 Best at Home Workouts (No Equipment Needed)
                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                          12 Best at Home Workouts (No Equipment Needed)

                                                                                            6. Leg Strength Workout (Advanced)

                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                12 Best at Home Workouts (No Equipment Needed)
                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                      12 Best at Home Workouts (No Equipment Needed)

                                                                                                        7. HIIT Workout (Beginner)

                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                        • Exercise 1: Squat

                                                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                                              • Exercise 4: Heel Flicks
                                                                                                              • Exercise 5: Plank[52]

                                                                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                  12 Best at Home Workouts (No Equipment Needed)
                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                  12 Best at Home Workouts (No Equipment Needed)

                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                                                        • Exercise 3: Push-ups

                                                                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                12 Best at Home Workouts (No Equipment Needed)

                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                  12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                              • Exercise 7: Sprawls
                                                                                                                                                12 Best at Home Workouts (No Equipment Needed)

                                                                                                                                                Mobility Workouts

                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. 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 body.

                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                    12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                        12 Best at Home Workouts (No Equipment Needed)

                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. 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 lower body.

                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                  12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                    12 Best at Home Workouts (No Equipment Needed)

                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. 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 Back Extension[75]

                                                                                                                                                                      12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                        12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                          12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                            12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                              12 Best at Home Workouts (No Equipment Needed)
                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

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                                                                                                                                                                                12 Best at Home Workouts (No Equipment Needed)

                                                                                                                                                                                  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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                                                                                                                                                                                  [3] 200 Lunges: What is a Lunge?
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                                                                                                                                                                                  [5] The Frugal Exerciser: STAR JUMPS WORKOUT
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                                                                                                                                                                                  [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                  [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                  [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                  [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                  [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                  [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                  [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                  [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                  [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                  [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                  [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                  [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                  [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                  [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                  [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                  [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                  [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                  [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                  [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                  [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                  [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                  [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                  [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                  [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                  [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                  [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                  [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                  [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                  [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                  [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                  [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                  [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                  [39] Coach: How To Do Leg Raises
                                                                                                                                                                                  [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                  [41] Bodybuilding: Cocoons
                                                                                                                                                                                  [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                  [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                  [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                  [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                  [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                  [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                  [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                  [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                  [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                  [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                  [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                  [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                  [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
                                                                                                                                                                                  [55] Experience Life: How to Do a Burpee
                                                                                                                                                                                  [56] Workout Trends: How to do High Knees ???
                                                                                                                                                                                  [57] Popsugar Fitness: The Best Cardio Exercises You Can Do Right in Your Living Room
                                                                                                                                                                                  [58] Milligan Movement: 5 MINUTE ABS
                                                                                                                                                                                  [59] Ideal Me: Jump Squats
                                                                                                                                                                                  [60] 24 Life: MASTER THIS MOVE: BURPEE
                                                                                                                                                                                  [61] Shape: The Advanced Bosu Ball HIIT Workout That’ll Make You Feel Like an Athlete
                                                                                                                                                                                  [62] Julie Lohre’s Fitbody: Tuck Jump
                                                                                                                                                                                  [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
                                                                                                                                                                                  [64] Workout Trends: Yoga Poses: Cow Cat Back Stretch Pose
                                                                                                                                                                                  [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
                                                                                                                                                                                  [66] VeryWell Fit: How to Do the Towel Chest Stretch
                                                                                                                                                                                  [67] Verywell Fit: How to Do Child’s Pose (Balasana) in Yoga
                                                                                                                                                                                  [68] Kinfolk Wellness: FOAM ROLLER EXERCISES FOR SWIMMERS
                                                                                                                                                                                  [69] Sea Lark Chiropractic: Scorpion Stretch – Day 15 Movement Challenge 2020
                                                                                                                                                                                  [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                  [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                  [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                  [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                  [74] Experience Life: Chair Yoga
                                                                                                                                                                                  [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
                                                                                                                                                                                  [76] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [77] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [78] VeryWell Fit: How to Do Seated Forward Bend (Paschimottanasana) in Yoga
                                                                                                                                                                                  [79] GMB: Back Stretches – Daily Routine to Improve Spinal Mobility
                                                                                                                                                                                  [80] VeryWell Health: Yoga Spinal Twist for Back Pain

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                                                                                                                                                                                  Oliver Anwar

                                                                                                                                                                                  Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

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