Are you looking for ways to stay fit and healthy without going to the gym? Do you want to save time, money, and hassle by working out at home? If so, you’re in the right place!
In this guide, we’ll show you the 10 best home workout routines you can do without equipment or minimal equipment. These workouts are suitable for beginners, but can also be adapted for intermediate and advanced exercisers. With these effective and fun exercises, you’ll learn to target different muscle groups, improve your cardio fitness, and burn calories.
Whether you want to lose weight, build muscle, or feel better, these home workout routines will help you achieve your fitness goals. Plus, we’ll give you tips and tricks on making the most of your home workouts, such as setting up your workout space, varying your routine, and staying motivated and accountable.
By the end of this guide, you’ll have everything you need to start working out at home and enjoy the benefits of a healthier and happier lifestyle. Ready to get started? Let’s go!
Home Workout Routine #1: Beginner Bodyweight Circuit
This is a simple and effective home workout routine you can do with your body weight. It’s perfect for beginners who want to get started with strength training and build a solid foundation. It works your whole body and helps you develop good form and technique.
You’ll need a chair, a gallon milk jug or another weight, and a mat or padded flooring to do this routine.
Perform the following exercises in order, resting 30 seconds to 1 minute between each one. Aim for 2 to 3 sets of 10 to 15 reps of each exercise.
Bridge
This exercise strengthens your glutes, hamstrings, lower back, and core.
Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Push through your feet and lift your hips off the ground until they form a straight line with your knees and shoulders. Squeeze your glutes at the top and hold for a second. Slowly lower back down and repeat.
Knee push-up
This is a beginner-friendly version of the classic push-up that works your chest, shoulders, triceps, and core.
Get into a plank position from your knees, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, keeping your elbows close to your body. Push yourself back up and repeat.
Side-lying hip abduction
This exercise targets your outer thighs and hips.
Lie on your right side with your legs stacked and straight. Support your head with your right hand and place your left hand on your hip. Lift your left leg up as high as you can without moving your hips or torso. Lower it back down and repeat. Switch sides after completing one set.
Wall squat
This exercise challenges your quads, glutes, calves, and core.
Stand with your back against a wall and your feet about shoulder-width apart. Slide down the wall until your thighs parallel the floor and your knees are over your ankles. Hold this position for as long as possible, keeping your back flat against the wall and your core engaged.
Straight-leg donkey kick
This exercise works your glutes, hamstrings, lower back, and core.
Get on all fours with your hands under your shoulders and your knees under your hips. Keep your back straight and your core tight. Lift your right leg up behind you with a straight knee until it is in line with your body. Squeeze your glutes at the top and hold for a second. Lower it back down and repeat. Switch legs after completing one set.
Plank
This core-strengthening exercise also works your shoulders, arms, chest, back, and legs.
Get into a plank position from your elbows or hands, with your body in a straight line from head to heels. Keep your core engaged, and don’t let your hips sag or rise. Hold this position for as long as you can without compromising your form.
Jumping jacks
This cardio exercise gets your heart rate up and works your whole body.
Stand with your feet together and your arms by your sides. Jump your feet apart and raise your arms over your head simultaneously. Jump back to the starting position and repeat.
Home Workout Routine #2: Advanced Bodyweight Circuit
This more challenging home workout routine requires no equipment but will test your strength, endurance, and agility. It’s ideal for intermediate and advanced exercisers who want to take their fitness to the next level. It involves some complex movements that require balance, coordination, and power.
You’ll need a mat or padded flooring and some space to move around to do this routine.
Perform the following exercises, resting 30 seconds to 1 minute between each one. Aim for 2 to 3 sets of 10 to 15 reps of each exercise.
One-legged squat
This exercise, also known as a pistol squat, works your quads, glutes, hamstrings, calves, and core. It also improves your balance and mobility. Stand on your right leg with your left leg extended in front of you. Hold your arms out in front of you for balance.
Slowly lower yourself down as far as possible, keeping your right knee over your ankle and your back straight. Push yourself back up and repeat. Switch legs after completing one set.
Chin-up
This exercise is a pull-up variation that works your biceps, back, shoulders, and core. You’ll need a chin-up bar or a sturdy horizontal object supporting your weight.
Grab the bar with an underhand grip, shoulder-width apart. Pull yourself up until your chin is over the bar, keeping your elbows close to your body. Lower yourself back down until your arms are fully extended, and repeat.
Spider-man push-up
This push-up exercise works your chest, shoulders, triceps, core, and obliques. It also adds a twist to challenge your stability and coordination.
Get into a plank position from your hands, with your body in a straight line. As you lower yourself down, bring your right knee to your right elbow, keeping your foot off the ground.
As you push yourself back up, return your right leg to the starting position. Repeat on the other side and alternate.
Skater jump
This plyometric exercise works your glutes, quads, hamstrings, calves, and core. It also improves your lateral agility and explosiveness.
Stand on your right leg with your left leg slightly behind you. Bend your right knee and jump to the left as far as possible, landing on your left leg with your right leg behind you.
Bend your left knee and jump to the right as far as possible, landing on your right leg with your left leg behind you. Repeat this side-to-side motion as fast as you can.
Mountain climber
This exercise is a cardio exercise that works your core, hips, and legs. It also increases your heart rate and burns calories.
Get into a plank position from your hands, with your body in a straight line. Bring your right knee to your chest, then quickly switch and bring your left knee to your chest.
Keep alternating as fast as possible, keeping your core tight and your hips level.
Home Workout Routine #3: The 20-Minute Hotel Routine
With minimal equipment, you can do this home workout routine anywhere, anytime.
It’s perfect for traveling, staying in a hotel, or just short on time and space. It combines strength and cardio exercises to give you a full-body workout in just 20 minutes.
To do this routine, you’ll need a chair or a bed, a suitcase or another weight, and a timer or a stopwatch.
Perform the following exercises for 30 seconds each, resting 10 seconds between each one. Complete as many rounds as you can in 20 minutes.
Incline push-up
This exercise works your chest, shoulders, triceps, and core.
Place your hands on the edge of a chair or a bed, shoulder-width apart. Step back until your body is straight from head to heels. Bend your elbows and lower your chest to the edge of the chair or bed, keeping your elbows close to your body. Push yourself back up and repeat.
One-arm suitcase row
This exercise works your back, biceps, shoulders, and core.
Hold a suitcase or another weight in your right hand, with your palm facing in. Stand with your feet hip-width apart and hinge at your hips to lean forward slightly, keeping your back straight. Let the suitcase hang down from your shoulder, with a slight bend in your elbow. Pull the suitcase up to your side, squeezing your shoulder blade back. Lower it back down and repeat. Switch arms after completing one set.
Squat jump
This plyometric exercise works your quads, glutes, hamstrings, calves, and core.
It also boosts your cardio fitness and calorie burn. Stand with your feet shoulder-width apart, and lower yourself into a squat position, with your thighs parallel to the floor and your arms by your sides. Explosively jump up as high as you can, swinging your arms overhead. Land softly on your feet and repeat.
Reverse crunch
- Lie flat on your back with your hands beneath your hips.
- Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.
- Lower your feet back down just above the floor to complete one repetition.
Make sure your hips and butt are firmly rooted to the floor. They’ll act as a hinge for your thighs to swivel over. Don’t forget to breathe. You’ll exhale sharply as you bring your knees up and exhale as you lower them down.
Lying leg raise
This exercise works your lower abs and hip flexors.
Lie on your back with your legs straight and your arms by your sides. Lift your legs up until they are perpendicular to the floor, keeping them together and straight. Lower them back down slowly until they are just above the floor, without touching it. Repeat.
Chair dip
This exercise works your triceps, shoulders, and chest.
Place your hands on the edge of a chair or a bed, shoulder-width apart. Extend your legs in front of you, with your heels on the floor. Bend your elbows and lower your body until your upper arms parallel the floor. Push yourself back up and repeat.
Suitcase crunch
This exercise works your upper abs and obliques.
Lie on your back with your legs bent and your feet on the floor. Hold a suitcase or another weight over your chest with both hands. Lift your shoulders and head off the floor and bring the suitcase toward your knees, while lifting your knees toward your chest. Lower them back down and repeat.
Burpee
This exercise is a full-body cardio exercise that burns calories and improves endurance.
Stand with your feet shoulder-width apart and your arms by your sides. Squat down and place your hands on the floor in front of you. Kick your legs back into a plank position. Do a push-up, then jump your legs back to the squat position. Stand up and jump in the air, clapping your hands over your head. Repeat.
These are some exercises you can do in this 20-minute hotel routine. You can also watch some videos on how to do them correctly by following these links:
- How To Do Reverse Crunches
- How to do a Reverse Crunch | The Right Way | Well+Good
- Reverse Crunch
- How to Do a Reverse Crunch: Techniques, Benefits, Variations – Verywell Fit
- How to Do Reverse Crunches: 11 Steps (with Pictures) – wikiHow
I hope this helps you learn more about home workout routines and how to do them properly. If you have any questions or feedback, please let me know. I’m always happy to chat with you! 😊
