Woman doing a workout from home

How To Workout From Home – No Equipment Needed

 March 5, 2024|  Dona Maria

Finding time to get to the gym can be challenging but a workout from home could be your answer to maintaining a fundamental level of fitness at the highest level of convenience. We’ll give you a quick workout program to help build and maintain fitness using your body weight to get you started – no equipment needed.

Can I work out from home?

Absolutely, you can work out from home. You are limited in the exercises you can include but you can definitely build a strong, functional base for your fitness. With these exercises below, you can build muscular strength, cardio health and muscular endurance.

Why a workout from home is better

Doing a workout from home with the family

There are many reasons why a workout from home is better but the first and foremost is the level of convenience home workouts offer. You can work out faster and any time you like. It is also a cheaper option and home workouts have a lower level of risk when it comes to injury.

Do home workouts really work?

Yes, home workouts work. Any form of exercise that gets you moving has both mental and physical health benefits. If you include the exercises below, you’re on the right path to feeling healthier and happier.

Why home workouts are important

Remember it’s important to get our blood moving, it helps deliver oxygen through the body and to the brain. Exercise also helps release feel-good endorphins that will improve our mood too. 

The following are two circuit workouts: one for the lower body and one for the upper body. These workouts can be completed with your own bodyweight or a few simple things you can find at home. 

After you have completed one full circuit, without breaks between exercises, take a short break and repeat again. Do at least 3 sets of each circuit.

Workout Routine 1: Lower Body

Bodyweight Squats

Woman doing bodyweight squats during a workout from home

Stand with your feet shoulder-width apart. Lower your body weight, pushing your butt back, as if you were going to sit on a chair. Lower your legs till your quads are parallel with the floor; then push through your heels back to your starting  position. 

Complete 15 reps.

Split Leg Lunges

Woman working out from home doing split lunges

Place one foot in front and one leg back, so your legs are split. Then lower your body, until your front quad reaches parallel to the floor. Be sure to keep your upper body straight, chest up, shoulders back! Don’t slouch. 

Repeat 15 times, then switch legs and do it again.

Jump Squats

Man doing a jump squat while working out outside

Stand with your feet shoulder-width apart, pushing through your heels, exploding up from a squat position, and straightening your legs. When landing, go back into a low squat position, then repeat, exploding again through your heels and jumping up. 

Repeat at least 15 repetitions.

Chair Step-Ups

Woman doing box step-ups as part of her workout

Find a stable chair that will support your weight. Stand in front of it and step up with one leg to a full extension. Slowly lower back down, placing your foot back on the floor. 

Repeat 15 times, and then repeat using the other leg. Be sure to keep your chest up, shoulders back and core tight!

Hip Thrusts

Woman doing hip thrusts in her living room

Place your back onto the end of a couch or bed, lying flat with your core tight, with your legs out in front of you and feet firmly planted on the floor shoulder width apart. Lower your hips and butt, keeping your core tight. Then lift them back up, squeezing the glute muscles. 

Repeat 15 times.

Workout Routine 2: Upper Body

Water Bottle Rows

Woman doing bent over rows

Pick the appropriate water bottle weight. For a challenge, use a five-gallon water cooler jug. That’s about 18 kilos of weight. Bend at the hips into a slight squat position in front of the water bottle. Grab it, with one hand on the bottleneck and one at the base. Keeping knees slightly bent and hips back proceed to bring the water bottle toward your body, into your abs. At the same time squeeze your shoulder blades together, keeping your chest up and shoulders back.

Repeat 12 times.


Woman doing a push up from her knees

Probably the most standard bodyweight exercise there is and for good reason. This compound exercise works the muscles of the chest, back, triceps and your core! Get on the ground in a plank position, lower your bodyweight till you have a 90 degree bend in your elbows, pause and push back up. Keep your core tight and don’t let your abs sink or your butt lift! Too difficult? Go on your knees. 

Perform 15 reps!


Woman using a bench for tricep dips

Find a sturdy chair that will support your weight. Sit on the chair, and place your hands on either side of your legs. Lift your body weight and push your body out in front of the chair. Legs should be straight out in front of you or bent if too difficult. Lower your weight using your arms, until you reach 90 degree bend in your elbows. Push back up to the starting position and repeat at least 15 times.

Towel Curls

Woman with a workout towel

Get a small hand towel, place it under your knee and grab either end of the towel with your hands, slowly lift your knee, balance is key! Curl up bringing your arms toward your body. Not only will you work your arms, but also your core! 

Curl for 10, then switch legs and do it again.


Woman doing planks to help strengthen her core

Place your hands on the ground, directly under your shoulders, slightly wider than shoulder width. Ground your toes into the floor and squeeze the glutes and core to stabilize your body. Keep your neck in a neutral position, your head should be in line with your back. 

Hold for 1 minute. Want to make it more challenging; move up and down from a forearm to a straight-arm position.

Does a home workout actually help?

If you follow the above workout from home routine, you’ll quickly feel your fitness levels improve. If you find the routine getting too easy, you can always increase the repetition count, increase the number of circuits or invest in some heavier free weights. Being able to safely manipulate your own body weight in a controlled manner is crucial to living an active, healthy and injury-free lifestyle.

 March 5, 2024 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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