Home workout exercises
Body-weight exercises you can do at home with no equipment. Build strength and stamina with just a little floor space.
29 exercises29 exercises, easiest first
Chest Squeeze Push-upBeginner · Bodyweight
Push-upBeginner · Bodyweight
Wide-Grip Push-upBeginner · Bodyweight
SupermanBeginner · Bodyweight
Close-Grip Push-upBeginner · Bodyweight
Bodyweight SquatBeginner · Bodyweight
Forward LungeBeginner · Bodyweight
Reverse LungeBeginner · Bodyweight
Walking LungeBeginner · Bodyweight
Glute BridgeBeginner · Bodyweight
Bicycle CrunchBeginner · Bodyweight
CrunchBeginner · Bodyweight
Lying Leg RaiseBeginner · Bodyweight
Mountain ClimberBeginner · Bodyweight
PlankBeginner · Bodyweight
Russian TwistBeginner · Bodyweight
Side PlankBeginner · Bodyweight
Butt KicksBeginner · Bodyweight
High KneesBeginner · Bodyweight
Jumping JackBeginner · Bodyweight
Pike Push-upIntermediate · Bodyweight
Diamond Push-upIntermediate · Bodyweight
Jump SquatIntermediate · Bodyweight
BurpeeIntermediate · Bodyweight
Archer Push-upAdvanced · Bodyweight
Clap Push-upAdvanced · Bodyweight
Explosive Push-upAdvanced · Bodyweight
Handstand Push-upAdvanced · Bodyweight
Nordic Hamstring CurlAdvanced · Bodyweight
Training tips
- Make moves harder over time: slower reps, more reps or harder variations
- Train the whole body: a push, a pull, a leg and a core move
- Use a chair, a step or a backpack for extra challenge
Questions
Can I do a full body workout at home in 30 minutes?
Yes. Pick five or six moves such as squats, push-ups, lunges, glute bridges, planks and jumping jacks, and do three rounds of 40 seconds each with short rests.
Can I build muscle at home without equipment?
Yes, especially as a beginner, by making body-weight moves harder as you get stronger.
How long should a home workout be?
Twenty to forty minutes, three to four times a week, is enough to see progress.
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