5 Simple Workouts You Can Do at Home Without Equipment

Hey there! Let’s talk about working out, but not the “drag yourself to the gym” kind. I mean the “roll out of bed and do it in your living room” kind. If you’ve ever thought, “I’d work out more if I didn’t have to leave the house,” then this is for you.

The great thing about at-home workouts is that you don’t need fancy equipment or tons of space. All you need is a little motivation and maybe a playlist of your favorite songs to keep you pumped. And trust me, these workouts are beginner-friendly and flexible enough to fit into any schedule.

So, grab a water bottle, clear a little space, and let’s get moving!

1. Bodyweight Squats

Let’s start with squats. They’re a classic for a reason — squats work your legs, glutes, and even your core. Plus, they’re super easy to do anywhere.

Here’s how to do them:

Stand with your feet shoulder-width apart.
Lower your body like you’re about to sit in an invisible chair. Keep your back straight and your chest up.
Push through your heels to come back up.

Start with 10 reps and work your way up. If you want to make it more fun, try syncing your squats to a beat — I love doing mine to upbeat pop songs. And if you’re feeling ambitious, hold at the bottom for a few seconds before standing back up. Your legs will feel the burn in the best way.

2. Push-Ups (With Modifications!)

Push-ups might sound intimidating, but they don’t have to be. You can always modify them by doing them on your knees or against a wall.

Here’s the basic move:

Start in a plank position with your hands shoulder-width apart.
Lower your body until your chest is just above the ground (or as low as you can go).
Push back up to the starting position.

If you’re new to push-ups, aim for 5 to 10 reps. And remember, it’s not about how many you can do — it’s about doing them with good form. I used to struggle with even one push-up, but once I started with knee push-ups, I slowly built up my strength. Now, I can do a full set, and it feels amazing!

3. Plank

Planks are like the Swiss Army knife of workouts. They work your core, shoulders, and even your legs all at once. Plus, you don’t have to move — just hold still and feel your muscles working.

How to plank:

Get into a push-up position, but rest on your forearms instead of your hands.
Keep your body in a straight line from your head to your heels. No sagging hips!
Hold for as long as you can.

Start with 20 to 30 seconds and build up from there. I like to challenge myself to hold my plank a little longer each week. It’s a small but satisfying win.

4. Jumping Jacks

Who doesn’t love a good old-fashioned jumping jack? They’re a great way to get your heart rate up and shake off any sluggishness.

Here’s the move:

Stand with your feet together and your hands at your sides.
Jump your feet out while raising your arms above your head.
Jump back to the starting position.

Do jumping jacks for 30 seconds to a minute, depending on your fitness level. They’re perfect for warming up or adding a burst of cardio to your routine. And honestly, they make me feel like a kid again — which is never a bad thing.

5. Glute Bridges

If you’re looking for a move that’s low-impact but super effective, glute bridges are where it’s at. They’re great for your glutes (duh) and your lower back.

How to do them:

Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes at the top.
Lower back down and repeat.

Do 10 to 15 reps. I like to do these while watching TV — it’s a sneaky way to multitask and make my downtime feel a little more productive.

Bonus Tips to Stay Motivated

Starting a workout routine at home can feel a bit daunting, especially if you’re used to a gym environment. Here are a few tips that have helped me stick with it:

Create a Routine: Pick a time that works for you and make it a habit. Morning workouts are my go-to because they give me a burst of energy for the day.
Celebrate Small Wins: Did you do one more push-up than last time? Heck yes! Celebrate those little victories.
Get a Buddy (Virtually or IRL): Having someone to work out with, even if it’s over video call, can make a big difference.
Make It Fun: Play your favorite music or listen to a podcast. Working out doesn’t have to be a chore.

Let’s Do This!

So, there you have it — five simple, equipment-free workouts you can do at home. The best part? You don’t need to dedicate hours to see results. Even 15 minutes a day can make a difference.

Why not give it a try today? Start with one or two moves, and see how you feel. And if you’re already a home workout pro, I’d love to hear your favorite exercises. Share your tips and let’s keep each other motivated!

Here’s to getting stronger and feeling awesome, all from the comfort of home!