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The 10 Best Home Workout Routines Without Equipment



The 10 Best Home Workout Routines Without Equipment

Let’s face it, no one really wants to spend money on equipment and gym memberships only to find out later on that they do not even have enough time to work out regularly.

For some people, working out at home is a much more convenient option because they can do it anytime that they want without worrying about driving all the way to the gym or paying their monthly membership fee.

Here are the ten best home workout routines without equipment:

1. Squats


Photo by Meghan Holmes on Unsplash

The squat is a very effective home workout that can be done without any equipment. It targets the glutes, quadriceps, and hamstrings. You can do this exercise in many ways:

  • Normal squats with weights or bodyweight (bodyweight squats are better for beginners)
  • Squats with a medicine ball or kettlebell between your legs
  • Squats with a barbell held over your head

2. Jumping Jacks

Jumping Jacks

Photo by Konstantin Planinski on Unsplash

In a world where everyone seems to be talking about how much they hate the gym, it can be hard to figure out how to get in shape. But don’t worry; you don’t need fancy equipment or expensive memberships to stay fit. You just need your body and some imagination.

One way to get your heart rate up without leaving home is with jumping jacks. It may sound simple, but this home workout will give you a great workout without having to go anywhere!

To perform jumping jacks:

  • Stand with feet together and arms at your sides.
  • Jump up while extending both legs out to the side and overhead.
  • Land with soft feet and immediately jump again, bringing your feet back together as you land.
  • Continue to repeat this movement until you’ve completed 30 jumps.

3. Running in Place

This is a good exercise if you’re in a hurry and want to get your home workout done quickly. It’s also great for people who aren’t very flexible since it doesn’t require much movement from the waist down.

To do this exercise: Stand with your feet about hip-distance apart, knees slightly bent and arms at your sides (this will help keep them from swinging). Now begin running in place by lifting one foot off the floor and pushing up as high as possible with that leg while keeping it straight—you should feel like you are pushing against something.

Keep repeating this motion until desired time has been reached (usually 30 or 60 seconds), then switch legs and repeat again until the desired number of sets has been completed (usually 3-5 times). If it starts getting too easy after a couple of sets, add some resistance by holding dumbbells in front of you at chest level (as shown below) or placing weights on top of each hand while performing each rep.

If it starts getting too hard after a few reps, simply reduce the amount of weight being used or take an easier variation such as skipping instead of running in place!

4. Pushups

Pushups are one of the most effective exercises for strengthening your upper body, especially your chest and triceps.

To do a pushup, get into a plank position with your hands directly below your shoulders. Keep your back straight as you bend from the elbows and lower yourself until it forms an inverted V with your torso (a). Push yourself up until the arms are straight again (b). Lower to starting position by bending at the elbows and repeating for 10 repetitions.

To modify: If you can’t perform a standard pushup yet or if you want to increase difficulty, try doing them on an angle against a wall instead of in front of it where you can use more weight in each arm without having to balance yourself as much.

You can also place two chairs together at arm’s length apart so that one knee is on each chair while keeping the shoulders flat against the ground during the exercise. After these modifications are mastered try using only one foot on each chair and progressing onto one knee per chair so now both feet will be off the floor when performing exercise!

5. Reverse Fly

The reverse fly uses the same muscles as flat and incline flies, but with a different angle. It’s a great exercise to target upper back muscles like your rhomboids and trapezius.

Reverse fly: This exercise is performed by standing up straight with knees bent slightly and arms crossed in front of you, palms facing inwards. Slowly lift arms out until they reach shoulder height or slightly above, then slowly lower them back down again.

6. Chair Dips

Chair dips are a great way to work your triceps. They’re also an amazing addition to any workout, whether you’re lifting weights or not.

To do chair dips, sit on the edge of a sturdy chair or bench with your hands gripping the edges. You can either place your feet flat on the floor for stability or lift them up and rest them on the seat of another chair behind you if that’s more comfortable for you.

Slowly lower yourself down towards the ground until your elbows are bent at 90 degrees and then push back up until they’re straight again. Repeat this motion as many times as possible before taking a break! The options below will help build strength in this exercise:

Increase difficulty by adding weight (a weighted belt works well), resistance bands around ankles/knees/waist), or placing hands further back toward the seat so more of the body rests on the arms during the dip.

Increase reps by doing multiple sets with the same weight between sets.

Add sets so each set consists of 20 reps instead.

Decrease rest time between sets – try going right into the next set without resting between them

7. Pile Squat

A pile squat is performed by stepping back into a deep squat and then rising up as you step forward. Pile squats are great for training balance, mobility, and strength in the legs. Here’s how to do a pile squat:

Stand with your feet shoulder-width apart, toes pointing forward or slightly outward (10°). Take two wide steps back until you feel your hamstrings pulling on the back of your thighs. Keep your chest lifted and hips down as you bend into the squat position.

Hold for two seconds at full depth before returning to an upright position with feet flat on the floor (do not allow knees or toes to collapse inward).

8. Plank

How to do a plank: Start by lying face down on the floor, with your weight resting on your forearms and toes. Your body should be straight from head to toe, forming a diagonal line from one end of your body to the other.

Raise yourself up off of the ground until only your toes and forearms remain touching it. Hold this position for as long as you can (typically 30 seconds). Once you’re out of breath or burning in places you didn’t know existed, rest for 10 seconds before doing another rep. Try doing 2-3 sets of planks with 30 seconds of rest in between each set. That’s it!

Plank is an amazing exercise because it engages all major muscles in your body at once—your core muscles plus glutes, quads, and hamstrings—and improves their strength while also strengthening bones and improving balance!

9. Side Plank With Leg Lift

Start on your side and place one forearm under your chest while keeping the other arm out to the side.

Lift up so that you’re balancing on one hand, then raise your bottom leg up into the air (keeping it straight) until it’s at a 90-degree angle to your body.

Slowly lower back down, then repeat on both sides for reps of 10-12 per set for two sets on each side, resting about 30 secs between sets.

To make this move harder: hold a weight dumbbell or kettlebell in front of your chest as you do the workout. The heavier the weight lifted, the more difficult it will be to maintain balance with just one hand supporting you—which means greater gains in strength!

To make this move easier: use a resistance band tied around both ankles instead of lifting up one foot at a time, or do not use weights at all (just proceed with using resistance bands). This way it’ll still be challenging but won’t require too much coordination if not used with weights first (such as when trying out new moves at home).

10. Supermans

A superman is an exercise where you lie on your stomach and lift both arms and legs at the same time. This is a great strengthening exercise for your back, glutes, and hamstrings.

In Conclusion

These were the 10 most awesome home workout routines without equipment. We have discussed all the steps and have given you enough information about working out at home.

Christian is a fitness (NASM Certified) enthusiast and a personal trainer whose interests include fitness, health, food, diet, and wellbeing to provide relevant information to all interested.


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