40 Best Exercises For Home Workout Without Equipment

Many people think that you need to go to the gym or spend a lot of money on equipment to get a good workout. However, you can achieve great results working out in the comfort of your own home with little to no equipment.

Home workouts take away all the stress, once you know what you need to do and how easy it is, you can get fit whenever and wherever you want.

This article will discuss the following topic in depth:

• How To Start The Workout At Home Without Equipment
• 4 Way To Train At Home
• Beginner Bodyweight Exercises At Home
• Advance Bodyweight Home Workout
• Resistance Band Home Workouts
• Cardio Home Workout
• Yoga and Pilates at Home
• Benefits of Working Out at Home
• How To Stay On Track With You At Home Plan

How To Start The Workout At Home Without Equipment

Here are some tips for getting started with a home workout routine:

1. Determine your goals

Before starting a home workout routine, it’s important to know what you want to achieve.

Do you want to build muscle, lose weight, or improve your overall fitness? This will help you tailor your workouts to meet your specific goals.

2. Choose the right equipment

You don’t need a lot of fancy equipment to build muscle or lose fat at home, but you’ll want to have some basic items on hand.

Some home items like a chair, sofa, resistance band and yoga mat are suitable options to start your workout.

3. Choose the right exercises

There are many exercises that can help you build muscle at home, including bodyweight exercises, and resistance band exercises, yoga and Pilates.

Some examples include push-ups, squats, lunges, bicep curls, tricep dips, and plank variations.

4. Warm up

Before starting your workout, it’s important to warm up your muscles to reduce the risk of injury.

This can include dynamic stretches, such as arm circles and leg swings, or light cardio, such as jumping jacks or jumping rope.

5. Use proper form

Proper form is important to avoid injury and get the most out of your workouts

Make sure to use good posture and maintain control of the movement throughout the exercise.

6. Increase the challenge

As you get stronger and more comfortable with your workouts, you’ll want to gradually increase the challenge to continue making progress.

This can include increasing the weight of your dumbbells, using a more difficult variation of an exercise, or adding in new exercises.

7. Monitor your progress

Keep track of your workouts and make sure to monitor your progress.

This will help you see how far you’ve come and identify any areas where you may need to make adjustments to your routine.

8. Stay consistent

Building muscle and fat loss takes time and effort, so it’s important to be consistent with your workouts.

Aim for at least three workouts per week, and try to stick to a regular schedule to help build good habits.

4 Way To Train At Home

There are many ways to work out at home, and the best option for you will depend on your fitness goals and the equipment you have available.

Here are some ideas for home workouts that you can try:

1. Bodyweight Exercises

These are exercises that use your own body weight as resistance, such as push-ups, squats, lunges, and planks.

These can be done without any equipment and can be done anywhere.

2. Resistance Band Workouts

Resistance bands are a versatile and portable piece of equipment that can be used to target specific muscle groups.

You can use them for a variety of exercises, such as bicep curls, tricep extensions, and lateral walks.

3. Cardio Workouts

There are many ways to get your heart rate up at home, such as jumping jacks, burpees, or running in place.

You can also try using a stationary bike, treadmill, or stair climber if you have access to one.

4. Yoga and Pilates

These practices focus on strength, flexibility, and balance, and can be done with minimal equipment, such as a yoga mat or small hand weights.

Beginner Bodyweight Exercises At Home

There are many bodyweight exercises that you can do at home to loss fat and build strength, improve your cardiovascular fitness, and increase your flexibility.

Remember to warm up before you start your workout and cool down afterwards to reduce the risk of injury.

You can also vary the intensity and duration of your workouts to challenge yourself and keep things interesting.

1. Wall Push Up

Wall push up is a simple type of push-up that significantly reduces the pressure on the arms, upper back, and abs. The closer you are to the wall, the easier it will be to perform.

However, it is still important to be aware of your body alignment when performing this chest push-up.

How To Do

1. Stand 2 to 2.5 feet away from the wall with your arms in front of you.
2. Place your hands against the wall and your legs a few feet behind you, so that your body makes a triangle with the wall and the floor.
3. With your feet firmly planted on the ground, lean forward so that your elbows flex and your chest comes within inches of the wall.
4. Push your body back into a standing position.

2. Knee Push-Up

The knee push-up is a bodyweight exercise that targets the muscles throughout your upper body.

If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up.

How To Do

1. Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
3. Raise your body to the starting position by pushing up with your arms.
4. Repeat the desired number of repetitions.

3. Superman

The Superman is one of the best back exercises that you can do without any equipment. If done regularly, the superman exercise may help relieve back pain that is caused by weak back muscles.

It also works on your glutes and your hamstring muscles.

How To Do

1. Lie on the ground with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
2. Lift your head, raise your arms and your chest off the ground as high as you can.
3. Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big “U” with your back.)
4. During this point, you should feel your back muscles, glutes, and hamstrings tighten up.

4. Bird Dog

The bird dog is an exercise that looks elegant and is also very effective for training the core muscles and back muscles. 

It owes its name to the position which alternates between sitting on hands and knees (dog) and stretching the arms and legs (bird).

How To Do

1. Get on your knees and place your hands on the floor in front of your body at shoulder width.
2. Contract your abs and lift one hand and the opposite knee slightly off the floor. You are now balancing on the other hand and knee.
3. Now extend your arm and leg all the way out. Try to form a straight plane from your hand to your foot.
4. Hold this position for about 10 seconds and then return to the starting position. Repeat the exercise with the other side.

Read More: 15 Best Bodyweight Back Workout: Beginner To Advanced

5. Shoulder circles

Arm circles are a great exercise to tone and strengthen your Shoulder and arms.

How To Do

1. Stand with your arms stretched out parallel to the floor and make small, controlled circles with them as if you’re drawing circles in the air.
2. Do 20 reps per arm, switching directions every 10.
3. You can make your circles bigger as you progress and increase the repetitions for an added challenge.

6. Diamond Push-Up On Knees

The diamond push-up on knees is an excellent bodyweight triceps exercises for the development of the triceps that can be done at home.

Once the diamond push-up on knees becomes easy, graduate to performing the exercise on your hands and Once the diamond push-up on knees becomes easy, you can move on to performing the exercise on your hands and forefeet..

How To Do

1. Take a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
2. Your thumbs and index fingers should be positioned in a diamond shape to form a diamond shape.
3. Keep your body straight and keep your elbows close to your body. Inhale as you lower your chest to the floor.
4. Exhale as you extend your elbows and push your body back up to the starting position.

7. Bicep Leg Curl

The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength.

Sometimes we just don’t have access to equipment, but that’s not an issue with the bicep leg curl, as you only need your arms and legs.

How To Do

1. Begin by sitting on a chair as close to the edge as possible. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
2. Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
3. Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
4. Repeat for the desired number of reps. Repeat the exercise with your left arm.

Read More: Bodyweight Biceps Exercises At Home To Bigger Arm

8. Step-ups

Step-ups are a great exercise for targeting your legs, especially your quadriceps and glutes. They can be done with or without weights.

How To Do

1. Stand in front of a bench or step that is about knee height.
2. Place one foot on the bench and press through your heel to lift yourself up onto the bench.
3. Step back down with the same foot, keeping your weight balanced on your other foot.
4. Repeat the movement for the desired number of reps before switching to the other leg.
5. To increase difficulty, you can hold a weight or a filled backpack on your shoulder while doing step-ups.

9. Bodyweight Standing Calf Raise

Standing calf raises (also known as heel raises) is a classic move, even bodyweight calf exercises are an effective way of strengthening your calves because the calf muscles take on so much of your bodyweight. 

They only use bodyweight, so they’re a really convenient calf exercise that you can do that home, or pretty much anywhere.

How To Do

1. Stand up straight with your feet facing forward and placed hip-width apart. Keep a slight bend in your knee and hold your hands by your side.
2. Raise your heels by pressing the balls of your feet into the ground.
3. You should move your body upwards until you’re standing on your toes.
4. Hold this position and then slowly lower your heels back to the ground.

10. Glute bridges

The glute bridge is among the most popular core exercises.

It’s a good starting move to strengthen the glutes, quad, hamstrings, and lower back muscles.

How To Do

1. Lie face up on the floor, with your knees bent and feet flat on the ground.
2. Keep your arms at your side with your palms down.
3. Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
4. Squeeze those glutes hard and keep your abs drawn in, so you don’t overextend your back during the exercise.
5. Hold your bridged position for a couple of seconds before keeping back down.

Read More: Best Bodyweight Leg Exercises That You Can Do Anywhere

11. Planks

The front plank is one of the most popular core exercises.

It is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core.

Planks are a great exercise for your core and abs, as well as other muscles in your body such as your back, shoulders, and legs.

How To Do

1. Start in a push-up position, with your hands shoulder-width apart and your body in a straight line.
2. Your wrists should be directly under your shoulders, and your feet should be hip-width apart.
3. Engage your core and glutes to keep your body in a straight line. Your head, shoulders, hips, knees, and ankles should be aligned.
4. Hold this position for 30-60 seconds.
5. If you’re new to planks, you may want to start with shorter holds and work your way up to longer holds.
6. Repeat the plank for several sets, or work up to holding the plank for one minute.
7. You can also modify the plank by doing it on your forearms instead of your hands, or by raising one leg at a time for additional challenge.

Know More: Plank Exercise: Benefits, Variations, Muscles worked, Tips

12. Russian twists

Russian twists are a great exercise to work your obliques and strengthen your core. For  more advanced way of doing the Russian twist is to raise your feet off the floor and use a weighted twist.

How To Do

1. Sit on the floor with your knees bent and your feet flat on the ground.
2. Lean back slightly and lift your feet off the ground. Keep your back straight and engage your core throughout the exercise.
3. Hold a weight (such as a dumbbell, kettlebell, or a can of soup) or a pillow with both hands and twist your torso to the right, bringing the weight towards the floor beside your hip.
4. Then twist your torso to the left and repeat on the other side.
5. Make sure to twist from your torso and not from your arms.
6. Repeat the twists for several sets, aiming for 10-15 reps on each side.
7. You can make the exercise more challenging by holding a heavier weight or by keeping your legs straight instead of bent.

Beginner At Home Workout Routine Plan

If you’re looking for a beginner-friendly home workout routine, we have the plan for you.

A variety of bodyweight exercises are included in this at-home routine that will help you start your fitness journey without the need for any fancy equipment.

Upper Body Home Workout Plan

Exercise	Sets	Reps	Rest (in seconds)
Knee Push-ups	3	8-10	60
Chair Dips	3	8-10	60
Knee Plank	3	20 sec	30
Superman	3	8-10	60
Russian twists	3	8-10	60

At Home Lower Body Workout Plan

Exercise	Sets	Reps	Rest (in seconds)
Squats	3	10-12	60
Lunges	3	10/leg	60
Glute Bridges	3	10-12	60
Calf Raises	3	12-15	60

Full Body Workout Routine

Exercise	Sets	Reps	Rest (in seconds)
Knee Push ups	3	10-12	60-90
Step Ups	3-4	8-10	60-90
Shoulder circles	3	10-12	60
Plank	3	20-30 sec	60
Bird Dog	3	10-12	60
knee Diamond Push up	3	8-10	60

Read More: Best Core Exercises For Men To Get Rock Solid Abs

Advance Bodyweight Workout At Home

There are many advanced bodyweight exercises you can do at home to lose fat and build strength, improve your cardiovascular fitness, and increase your flexibility.

13. Incline Push-Up On Box

The chest incline push up is a variation of the push up where you push yourself off from a raised object instead of the ground

It offers numerous benefits and is perfectly suited for both beginners and experienced athletes looking to build upper body strength.

You can also use objects like a chair, a gym bench, a sofa, a box, a sturdy table, or anything else.

How To Do

1. Stand approximately 3 to 3.5 feet away from a low bench or sturdy chair.
2. Reach forward and grab the sides of the chair or in front of the bench, keeping the balls of your feet in contact with the ground.
3. Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
4. Using your hands, push yourself back to starting position while focusing on maintaining a straight body position from head to ankle.
5. The movement should be smooth and controlled.

14. Standard Push-Ups

Standard Chest Push-Up workout is the popular types of push-ups that to build your entire upper body, shoulders, chest, and arms.

Check how to do them correctly and blast your muscles at home or at the gym.

How To Do

1. Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Lower your body until your chest touches the ground,
3. Then, push back to the starting position again.

Read More: Bodyweight Chest Exercises: Beginner To Advance

15. Inverted Row

The inverted row (bodyweight rows) creates a horizontal body position, making it easier to perform.

It works the back and shoulder muscles from a different angle and improves upper body strength.

How To Do

1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
2. Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
3. Keeping your legs and body straight, exhale as you pull your chest up to the bar.
4. Hold for a count of two and squeeze your back muscles.
5. Breathe in as you lower your body until your arms and shoulders are fully extended. Repeat.

16. Pull-Up

The pull-up is an upper-body strength movement that targets your back, chest, shoulders, and arms.

It increases the strength, thickness, and width of your back, specifically your lats.

How To Do

1. Using an overhand grip, grab a pull-up bar with your hands positioned at shoulder-width apart.
2. Hang from the bar with your arms fully extended and your chest high, while exaggerating the arch in your lower back.
3. Pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar.
4. Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.

17. Shoulder Tap Push Up

The Shoulder Tap Push-Up is a full-body strength move that focuses on your arms, shoulders, and chest while also strengthening your core.

Once you can do at least 10 full push-ups, you should be able to start incorporating some shoulder taps into the mix.

How To Do

1. Start in a high plank position with your hands shoulder-width apart and your shoulders directly above your wrists.
2. You can lower yourself by flexing your elbows so that your chest comes within a few inches of the floor.
3. Raise your body to the starting position by pushing up with your arms.
4. Tap your left hand to your right shoulder while engaging your core and glutes to keep your hips as still as possible.
5. Place it back on the floor and repeat your next push up and shoulder tap with another hand.

18. Crab Walk

The Crab Walk is an excellent full-body exercise that particularly works the upper arms, shoulders, upper legs, and core.

It is excellent for toning, effectively targeting all your muscle groups and working them hard to build strength.

How To Do

1. Position your hands and feet so that they are flat on the ground, and you are face up.
2. Lift your butt up off the ground by tightening your gluteal muscles.
3. Begin “walking” by first moving your hands and then your feet.
4. Avoid excessive shoulder strain by moving your hands no more than 6 to 8 inches at a time.

19. Pike Push Up

Pike push-ups also known as shoulder push-ups, are a variation of the push-up that increases strength and stability in the shoulders. 

Performing the exercise in a more upright position will target the shoulders more than the chest.

How To Do

1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
4. Then slowly push back until your arms are straight, and you’re in the inverted V position.

Read More: 21 Bodyweight Shoulder Exercises: Beginner To Advance

20. Reverse Grip Push-Ups

The reverse grip push-up is a fun and great variation of the standard push-up.

The exercise is done with your fingers facing your feet (your palms outward). It’s considered the “bicep push-up” by many because of the hand position, it emphasizes a little more on your biceps than the standard push-up.

For easier variation, you can do the Reverse Grip Push-Ups on knee or on incline surface.

How To Do

1. Start in a standard push-up position and place your hands slightly wider than your shoulders with your palms flat on the floor and your fingers pointing towards your feet.
2. Inhale and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body).
3. Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second. 
4. Exhale and start pushing your body back up. Push through your palms like you would try to push the floor away from yourself.
5. Finish the exercise by extending your arms

21. Bench Dip

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps.

It is relatively simple to learn and can be done almost anywhere, making them a great exercise for home-workout.

How To Do

1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
2. Only your heels should be on the floor and your legs should be straight. keep your knees and hips bent.
3. Your arms should be fully extended with just your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

22. Bodyweight Squat

A bodyweight squat is a type of exercise that uses your own body weight as resistance.

It is a compound movement that works multiple muscle groups in your legs and glutes.

How To Do

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Keep your chest up, shoulders back, and engage your core.
3. Slowly lower your body by bending your knees, as if you were sitting back into a chair.
4. Make sure to keep your back straight and your knees aligned with your toes.
5. Lower your body as far as you can without letting your heels come off the ground or your knees to go over your toes.
6. Push through your heels to return to the starting position.
7. Repeat the movement for the desired number of repetitions

23. Bodyweight Lunges

Bodyweight lunges are a great exercise for targeting your legs and glutes.

How To Do

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Take a large step forward with one foot, and bend your front knee until it forms a 90-degree angle. Keep your back leg straight.
3. Make sure that your front knee is directly above your ankle, and your back knee is hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Repeat the movement with your other leg.

24. Lying Straight Leg Raise

Lying leg raises are touted as killer core exercises. It helps alleviate low back pain since it improves the overall strength and stabilization of your core.

It also strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

How To Do

1. Lie face up on the floor/bench with your entire body straight and your hands at your sides to stabilize your torso.
2. Hold your legs a few inches off the floor.
3. Raise your legs up toward the ceiling until they are just short of perpendicular to the floor.
4. Slowly lower your legs back to the starting position.

25. V-Up

The V-Up is a full-body move that works your core, legs, back, and shoulders. The exercise works the upper and lower abs muscles simultaneously.

Make it more difficult by holding a weight plate or medicine ball in your hands and wearing a pair of ankle weights while performing the standard V-up.

How To Do

1. Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended.
2. Exhale and bend at your waist while raising your legs and arms to meet in a jackknife movement.
3. Try to hold the contracted position.
4. Lower your arms and legs back to the starting position, inhaling as you do so.

Related Post: 18 Abs Exercises You Can Do at Home Without Equipment

Advance Home Workout Routine

If you’re looking for a beginner-friendly home workout routine, we have the plan for you.

This at-home workout plan includes a variety of advanced bodyweight exercises that will get you started on your fitness journey without any fancy gear.

Upper Body Home Workout Plan

Exercise	Sets	Reps	Rest (in seconds)
Push-ups	4	8-10	60
Dips	4	8-10	60
Plank	3-4	20 sec	30
Pull ups	3	8-10	60
Straight Leg Raise	3	8-10	60

Lower Body Home Workout Plan

Exercise	Sets	Reps	Rest (in seconds)
Jump Squats	3-4	10-12	60
Lunges	4	15/leg	60
Glute Bridges	3	10-12	60
Calf Raises	3	12-15	60

Full Body Workout Routine

Exercise	Sets	Reps	Rest (in seconds)
Weighted Push ups	4	10-12	60-90
Jump step-ups	3-4	8-10	60-90
Chin up	3	10-12	60
Pike Push Up	3	20-30 sec	60
Inverted Row	3	10-12	60
Bench Dip	3	8-10	60

Resistance Band Workouts At Home

Resistance bands are a great tool for strength training at home because they are portable, inexpensive, and versatile. Several exercises you can do with resistance bands are listed below.

1. Resistance Band Bicep curls

Stand on the resistance band with your feet shoulder-width apart and hold one end of the band in each hand.

Curl your hands towards your shoulders, then lower back down.

2. Band Tricep extensions

Hold one end of the resistance band in your right hand and anchor the other end to a stable object.

Extend your right arm up towards the ceiling, then lower back down. Repeat on the left side.

3. Resistance Band Squats

Stand on the resistance band with your feet shoulder-width apart and hold one end of the band in each hand.

Lower your body down as if you were sitting back into a chair, keeping your weight in your heels.

Push back up to the starting position.

4. Band Lunges

Step forward with one foot and hold one end of the resistance band in each hand.

Lower your body until your thigh is parallel to the ground, and then push back up to the starting position.

Repeat on the other side.

5. Resistance Band Rows

Anchor the resistance band to a stable object and hold one end in each hand.

Step back until there is tension in the band and your arms are straight in front of you.

Pull your shoulders back and squeeze your shoulder blades together.

Before beginning any exercise routine, remember to warm up and to cool down and stretch afterwards.

Resistance Band Home Workout Routine Plan

At Home Upper Body Resistance Band Workout Plan:

Exercise	Sets	Reps	Rest (in seconds)
Resistance Band Bicep Curls	3-4	10-12	60
Resistance Band Overhead Press	3	8-10	60
Resistance Band Rows	4	10-12	60
Resistance Band Tricep Pushdowns	3	8-10	60

Lower Body Plan

Exercise	Sets	Reps	Rest (in seconds)
Resistance Band Squats	3-4	10-12	60
Resistance Band Hip Thrusts	3	8-10	60
Resistance Band Lateral Walks	3-4	10/leg	60
Resistance Band Standing Kickbacks	3	8-10/leg	60

Resistance Band Full Body Home Workout Plan:

Exercise	Sets	Reps	Rest (in seconds)
Resistance Band Squats	3-4	10-12	60
Resistance Band Push-ups	4	8-10	60
Resistance Band Lunges	3	10/leg	60
Resistance Band Rows	3-4	8-10	60
Resistance Band Bicep Curls	3	10-12	60

Cardio Workout at Home

There are many ways to get in a cardio workout at home, even without any special equipment. Here are a few examples:

1. Jumping Jacks

Stand with your feet together and your arms at your sides. Jump and spread your feet out to the sides while bringing your arms up above your head. Jump back to the starting position.

2. High Knees

Stand with your feet hip-width apart and your arms at your sides. Lift your right knee towards your chest and then lower it back down. Repeat with your left knee. Continue alternating back and forth.

3. Mountain Climbers

Start in a plank position with your hands under your shoulders. Bring your right knee up towards your chest, then back to the starting position. Repeat with your left knee. Continue alternating back and forth.

4. Burpees

Stand with your feet shoulder-width apart and your arms at your sides.

Lower your body down into a squat, then place your hands on the ground and jump your feet back into a plank position.

Do a push-up, then jump your feet back up to your hands. Stand up and jump with your arms above your head.

5. Jumping Rope

Grab a jump rope (or pretend to jump rope with an imaginary rope) and jump over the rope as it comes towards you.

Cardio Workout Routine At Home

Here are two variations of cardio workout routines, including high-intensity interval training (HIIT), and circuit training cardio. Each routine is presented with sets, reps, rest, and other relevant information:

HIIT Cardio Workout:

Do each exercise as hard as you can for a certain amount of time, then take a break for a certain amount of time. Repeat the circuit for the recommended number of sets.

Exercise	Sets	Active Time	Rest (in seconds)
Burpees	4	30 sec	15
Jumping Jacks	4	30 sec	15
Mountain Climbers	4	30 sec	15
High Knees	4	30 sec	15

Circuit Training Cardio Workout

Each exercise should be performed for the specified number of reps, with minimal rest between each exercise. Complete the circuit for the recommended number of rounds, with a longer rest period between rounds.

Exercise	Sets	Reps
Jump Rope	3	50
Burpee	3	10
Bicycle Crunches	3	20
High Knee	3	30 sec

Yoga and Pilates Workout Routine at Home

Yoga and Pilates are both great options for a low-impact, mind-body workout at home.

I’ve included a few exercises to help you start.

1. Downward-facing dog

Start in a plank position with your hands under your shoulders. Lift your hips up and back to form an inverted V shape. Keep your legs straight and your heels pressed towards the ground.

2. Warrior I

Stand with your feet about 3–4 feet apart and your arms at your sides. Turn your right foot out 90 degrees and your left foot out 45 degrees at the same time. Bend your right knee until your thigh is parallel to the ground, and reach your arms up above your head.

3. Child’s pose

Begin on your hands and knees, with your wrists under your shoulders and your knees below your hips. Lower your hips back to the floor and reach your arms out in front of you.

4. The hundred

Lie on your back with your legs bent and your arms by your sides. Lift your head, shoulders, and legs off the floor slightly. Pump your arms up and down while lifting your head and legs a few inches off the ground.

5. Single leg circles

Lie on your back with your arms by your sides and one leg extended straight up towards the ceiling. Slowly trace circles with your extended leg, then reverse the direction. Repeat on the other side.

Yoga and Pilate Home Workout routines

Yoga and Pilates are excellent practices for improving flexibility, strength, and overall well-being.

Yoga Routine

Do each yoga pose for the recommended amount of time. You can take rest between poses or after completing the full sequence.

Feel free to extend the duration or repeat the sequence to deepen your practice. Modify poses or take breaks as needed to accommodate your level of comfort and flexibility.

Pose	Sets	Duration
Mountain Pose	3	30 seconds
Downward Dog	3	30 seconds
Warrior I	2	30 seconds per side
Tree Pose	3	30 seconds per side
Child’s Pose	3	30 seconds

Pilates Routine

Exercise	Sets	Reps
Pilates Roll-Up	3	10-12
Pilates Hundred	3	10-12 breaths
Single Leg Stretch	3	10-12 reps
Pilates Plank	3	30 seconds

Benefits of Working Out at Home

There are several benefits to doing a workout at home with equipment:

1. Convenience

You don’t have to worry about driving to a gym or finding a parking spot.

You can work out at your own pace and schedule, which can be especially helpful if you have a busy lifestyle.

2. Cost savings

Home workouts with equipment can be more cost-effective than a gym membership, especially if you invest in high-quality equipment that will last for many years.

3. Privacy

Some people may feel more comfortable working out at home rather than in a public gym, especially if they are self-conscious about their appearance or ability.

4. Customization

When you work out at home, you can choose the equipment that best meets your needs and goals.

For example, if you’re interested in building muscle, you can invest in free weights or a weight bench.

If you’re interested in cardiovascular fitness, you can invest in a treadmill or stationary bike.

5. Motivation

Working out at home can be a great way to stay motivated, especially if you have a specific goal in mind.

You can set up a designated workout space in your home and create a routine that works for you.

How To Stay On Track With You At Home Plan

Here are some tips for sticking to your at-home workout plan:

A. Make a Schedule

One of the most effective ways to stick to your at-home workout plan is to schedule your workouts in advance.

Decide on specific days and times that you will exercise and mark them on your calendar.

This will help you to stay organized and motivated, and will make it easier to fit your workouts into your daily routine.

B. Track Your Progress

Another way to stay motivated and on track with your at-home workout plan is to track your progress.

Keep a record of the exercises you do, the number of repetitions and sets you complete, and the amount of weight or resistance you use.

Seeing the progress you’ve made over time can be a great source of motivation and can help you stay committed to your fitness goals.

It’s also a good idea to mix up your workouts to keep things interesting and to challenge your muscles in different ways.

Consider incorporating a variety of exercises into your routine, such as cardio, strength training, and flexibility work.

Finally, don’t be too hard on yourself if you miss a workout or don’t feel like exercising on a particular day. Just get back on track and keep going!

Takeaways

You can make your at-home workout challenging no matter your fitness level with bodyweight exercises.

If you start with the beginner routine, you could be well on your way to mastering the advanced routine in a matter of months.

Bodyweight Chest, Shoulder and Tricep Workout At Home