10 Simple No-Equipment Exercises You Can Do at Home

10 Simple No-Equipment Exercises You Can Do at Home

Discover 10 simple no-equipment exercises at home to strengthen your muscles and boost fitness. Perfect for beginners, these bodyweight workouts require no gym!

Looking to get fit with a home workout? These simple home fitness exercises require no equipment or gym visits – just your own bodyweight and a bit of space. With this no-gym workout routine, you’ll strengthen muscles and improve cardio. Health experts confirm you can build strength and muscle mass using just bodyweight exercises. Plus, working out at home saves time and money (no commuting or gym fees) and lets you exercise anytime on your own schedule. These beginner exercises cover all major muscle groups and will help you kick-start a consistent fitness habit – no equipment needed!

1. Bodyweight Squats

• Stand tall with feet about hip-to-shoulder-width apart.
• Keeping your back straight and weight on your heels, bend your knees and push your hips back as if sitting in a chair, lowering until your thighs are about parallel to the floor.
• Pause briefly, then drive through your heels to stand back up.
• Repeat for 10–15 reps (2 sets).

Muscles targeted: Squats primarily work the quadriceps, hamstrings, and gluteus maximus (your butt muscles). They also engage your core for balance, making this move a great beginner bodyweight exercise.

2. Forward Lunges

• Stand upright. Step your right foot forward and lower your hips until your right thigh is roughly parallel to the floor and your left knee hovers just above the ground.
• Keep your chest up and shoulders back.
• Push through your right heel to return to standing.
• Repeat on the left leg. Do 8–12 lunges per leg (2 sets).

Muscles targeted: Lunges hit the glutes, hamstrings, quadriceps, and calves. This bodyweight move is a key home workout for leg strength and core stability.

A woman doing a modified push-up from her knees. Push-ups build upper-body strength using just your body weight. How to do it:

• Start in a plank position on your hands and knees (for beginners, start on knees) or on your toes (standard push-up).
• Place hands shoulder-width apart and keep your body in a straight line.
• Bend your elbows to lower your chest toward the floor, then push back up.
• Keep movements smooth and controlled.
• Aim for 8–12 reps (2 sets).

Muscles targeted: Push-ups primarily work the chest (pectorals) and triceps, while the shoulders (deltoids) and core stabilizers support the movement. They are a classic no-equipment exercise for building upper-body and core strength.

4. Plank

Planks are a simple core-strengthener that also works your shoulders and back. How to do it:

• Lie face down and lift onto your forearms (elbows under shoulders) and toes so your body forms a straight line.
• Engage your abs and glutes so your hips don’t sag.
• Hold this position for 20–60 seconds, keeping your body aligned.

Muscles targeted: A plank is an isometric hold that engages the entire core (abdominals and oblique) as well as the anterior shoulders (front delt), lower back, and glutes. This bodyweight exercise builds full-body stability, making it a powerful addition to any home workout routine.

5. Glute Bridge

• Lie on your back with knees bent and feet flat on the floor (about hip-width apart).
• Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
• Hold briefly, then lower slowly back down.
• Do 12–15 reps (2–3 sets).

Muscles targeted: Glute bridges primarily activate the gluteus maximus (buttocks) and hamstrings, while also engaging the deep core stabilizers. This simple home fitness move helps improve hip stability and counteracts long periods of sitting.

6. Mountain Climbers

Mountain climbers combine core work with a bit of cardio. How to do it:

• Start in a plank position on your hands (arms straight, body aligned).
• Quickly bring one knee toward your chest, then switch legs in a running motion.
• Keep your hips low and core engaged.
• Continue alternating for 20–30 seconds (or about 8–12 reps per leg, 2 sets).

Muscles targeted: This dynamic bodyweight move works your core, shoulders, arms, and legs — virtually every muscle group — while raising your heart rate. In fact, research shows mountain climbers activate the legs, core, triceps, and shoulders and count as cardio. It’s a great full-body exercise for building endurance in a beginner routine.

7. Bird Dog

The bird dog improves core stability and back health. How to do it:

• Start on all fours (hands under shoulders, knees under hips).
• Slowly extend your right arm forward and left leg back, keeping your core tight and hips level.
• Hold for a second, then return to start and switch sides (left arm, right leg).
• Do 8–12 reps per side.

Muscles targeted: Bird dogs work your core muscles (back and abdominals) while also engaging the glutes and hip stabilizers. This no-equipment core exercise helps strengthen the lower back and improve balance.

8. Crunches

Crunches focus on your abdominal muscles. How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Place your hands lightly on your chest (or across your chest).
• Tighten your abs and lift your shoulders and upper back off the floor, then lower with control.
• Repeat for 15–20 reps (2 sets).

Muscles targeted: crunches specifically target the abdominal muscles, which are part of your core. Strengthening these muscles makes most physical activities easier and supports spine health.

9. Jumping Jacks

Jumping jacks are a classic cardio move and great warm-up. How to do it:

• Stand upright, then jump to spread your legs beyond hip-width and raise your arms overhead.
• Immediately jump back to bring your feet together and lower your arms.
• Continue for 30–60 seconds (about 15–30 jacks).

Muscles targeted: Jumping jacks work many muscles including calves, thighs, and shoulders, and they quickly raise your heart rate. This full-body no-equipment exercise boosts circulation, burns calories, and is an easy way to get your blood pumping in a simple home workout.

10. Burpees

Burpees are a full-body move that combines squat, plank, and jump. How to do it:

• From standing, squat down and place your hands on the floor.
• Jump or step your feet back into a plank position.
• Jump your feet forward to return near your hands.
• Explode up into a jump with arms overhead.
• Do 6–10 reps (2 sets), resting briefly between reps if needed.

Muscles targeted: Burpees engage nearly all major muscle groups (legs, glutes, core, chest, and arms) and also boost cardiovascular fitness. In fact, this plyometric exercise has you work all your major muscle groups and your heart and lungs at the same time. It’s an effective full-body move to end your workout on a strong note.