12 Best at Home Workouts No Equipment Needed

Table of Content

• Single Leg Hip Thrusters
• Exercises you can do without equipment
• "PITCHERS IN-SEASON WORKOUT"
• Trending in Exercise & Training
• Spinal Mobility Workout

They’re also ideal for beginners who may not be ready to jump into more complicated movements or lifting weights. And since they use your own body weight as resistance, they’re also a great way to build strength and muscle. Planks are known for working your abs, but if you do them right, you’ll seriously challenge your shoulders, legs, and butt too. Created by Marturana Winderl, this bodyweight workout uses five variations of the plank, including plank up-downs and plank jacks . Check out these tips to make a plank more effective before you get started, so you can make sure you are making the most of every exercise.

Place your hands behind your head or crossed over your chest. Contracting abs, lift torso off the floor until shoulders and thighs are about perpendicular. Moves like frog bridges and straight-leg fire hydrant ensure you are working your gluteus maximus, medius, and minimus. Keeping your core engaged, lower your hips to the left side in an arc until they are just above the ground.

Single Leg Hip Thrusters

Complete all exercises for 45 seconds of work with 15 seconds of rest. A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries. Pause for a moment, before pushing the ball back to the starting position. Squeeze your hamstrings and glutes to bring the ball towards you.

Release your right foot and left hand, pivoting on your left foot to open up your hips. Tuck your right knee across and into your torso to lower your right hip and rotate your torso to the left. At the same time raise your left arm directly above your head. As you reach the end of your rotation extend your right leg. If done correctly your torso and right leg should be pointing 90 degrees to the left of the starting position.

Exercises you can do without equipment

You can literally do a full body workout with resistance bands, and travel with them too! Be sure to use a yoga mat for comfortable floor exercises. If you’re looking to get a full-body workout at home without any equipment, there are plenty of exercises you can do to achieve this. Bodyweight squats, pushups, lunges, and crunches are all great exercises that work for multiple muscle groups and can be done without any equipment. For a more challenging workout, try adding in some plyometric moves like jump squats or burpees.

Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

"PITCHERS IN-SEASON WORKOUT"

Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises. Thinking of skipping leg day?

Abs workouts can be superhard, which is why we’re all for one that’s over in eight minutes. After three rounds, your abs will definitely be burning. The best at-home workouts don’t necessarily require a ton of equipment—or any equipment—other than your own bodyweight. Begin by placing both hands on the floor slightly further than shoulder width apart and feet together on the chair behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core.

At-Home Workout Plan Without Equipment

This exercise is performed quickly and maintaining balance is key. Begin standing with both feet on the floor shoulder-width apart. This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training , and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

You can totally train at home for a successful weight loss strategy. Performing more difficult variations (knee push-ups to push-ups). Yeah…by the end of it you’ll be doing more than 50 pull-ups. The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill. Full guide to the most effective diet and why it works.

There Are No Burpees or Mountain Climbers in This Routine

If you have access to a jump rope, this is a great cardio workout that you can do almost anywhere. If not, jumping jacks are a good alternative that will also get your heart pumping. To really home in on specific muscles, sometimes small, controlled movements are key. You can do this circuit once or twice as its own workout, but it’s also great to really get your glutes muscles warmed up for a more leg-intensive workout. Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.

As you get more comfortable with exercising, you can increase your work time and decrease your rest for more of a cardio challenge. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels. This is called high plank position. Lower your right leg and step your right foot backwards to return your right knee to the kneeling position.