Home Workouts You Can Do with No Equipment

stretching at home

Home workouts are becoming more popular. The mass exodus from gyms is being brought on by a few factors. Gyms are expensive. They are inconvenient. You have to drive to and from the gym, wasting precious time. Many people are choosing to use what nature gave us: the outdoors and our own bodies.

If you are choosing to do home workouts, here are a few of the best no-equipment exercises you can perform at home, in the park, or where ever else you find yourself.

King of the Home Workout: Squat

woman doing a squat

Squatting is a basic human movement. Known as the “King of Exercises,” most of the muscle groups in your body will get engaged when you perform  a squat. Your core and large lower muscles will get the biggest hit.

To do a basic squat, stand straight with your knees hips-width distance apart. Lower down as if you are going to sit, keeping your heels on the ground, your back straight, and your toes behind your knees. Once you are at your max, straighten your legs, pushing off through your heels and the balls of your feet.

This home workout has infinite variability. From the partial squat for the extreme beginner to the pistol squat for the very advanced, this move should remain in your arsenal no matter your fitness level.

Core Home Workout: Plank

man doing a plank

The plank is another exercise that is very core intensive but hits other parts of your body including your glutes and hamstrings. Some iterations can also strengthen your shoulder and arms.

To perform a basic forearm plank, get in the same position as you would for a push-up but rest your forearms on the floor and position your elbows beneath your shoulders. Keep your back in a straight line from heel to head and keep your back parallel to the floor. Hold the position as long as you can.

Once you’ve mastered this home workout, you can advance to side planks, caterpillar planks, and plank jacks.

Upper Body Home Workout: Push-Ups

plank and pushup

This popular exercise is well-known for a reason. The push up works your chest muscles, your shoulders, and your arms. They are a fast and effective way to build strength in your upper body.

To do a proper push-up, get into position with your hands slightly further apart than your shoulders. Make sure that your body is a straight line from heel to head and that your feet are at a comfortable distance apart. Slowly lower yourself down, bending your elbows back to a 90-degree angle until your chest just about touches the floor, and then raise yourself back up until your arms are completely straight.

More challenging variations include the clap push-up, grasshopper push-up, and dive bomber push-up.

Doing these three home workouts will build your strength and endurance without you having to fork over cash to anyone.  

Scroll to Top