HomeHealth & FitnessThe 8 Best at Home Workouts (No-Equipment!)

The 8 Best at Home Workouts (No-Equipment!)

So you wish to begin figuring out, however you don’t wish to go away the home?

No drawback! 

Our online coaches concentrate on serving to folks get match from residence.

If you’re in a rush, sign-up for our free weekly e-newsletter and we’ll ship you PDFs of our “Work Out at Home” guides!

Let’s go over the 8 Best At-Home Workouts so you can begin coaching in the present day: no fitness center or gear required!

Let’s bounce proper in!

At Home Warm-ups and stretching routines

A LEGO and his dog

No matter which at-home exercise you decide, I would like you to begin with one necessary factor:


I cowl why you should always warm up in an article discovered proper right here. It doesn’t must be a lot although, give it about 5 minutes to get your muscle groups energetic and your coronary heart price up.

Arm circles are a great way to warm-up for your at-home workout.

This will aid you do workouts correctly and assist stop damage. You can run in place, do air punches and kicks, or some leaping jacks.

Here is NF Senior Coach Staci (you may know her incredible story) exhibiting you a lot newbie choices you need to use to heat up as properly:

If you’re curious, right here’s my private (superior) warm-up:

Advanced Warm-up Routine:

  • Jump rope: 2-3 minutes 
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps either side
  • Hip rotations: 5 every leg
  • Forward leg swings: 10 every leg
  • Side leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our aim isn’t to tire you out, as an alternative we wish to heat you up.

That’s the first step.

Completing your chosen at-home exercise can be step two.

The Count proclaiming the number "2"

Below, you’ll discover 8 sequences you may comply with together with!

Home Workout #1: Beginner Bodyweight

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows:

We additionally turned it right into a enjoyable infographic with superheroes, as a result of that’s how we roll:

This infographic will show you the 6 exercises needed to complete our Beginner Bodyweight Workout.

The above is what we name “circuit training,” with the target being to run by means of the exercise sequence as soon as, then once more, then once more.

Note: Not a milk drinker?

GOMAD will for sure help you gain weight, as this kid can attest to.

If you don’t have milk in the home for the rows, discover one thing of roughly the identical weight with deal with.

Also, if you wish to obtain this Beginner Bodyweight Workout as a worksheet, you are able to do so once you join within the field under:

It’ll aid you track your progress as you start your coaching.

Home Workout #2: Advanced Bodyweight 

If the newbie at-home exercise above is just too simple for you, transfer on to our Advanced Bodyweight Workout

The Advanced Bodyweight Workout:

  • One-legged squats – 10 either side [warning: super-difficult, only attempt if you’re in good enough shape]
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 every leg)
  • Jump step-ups: 20 reps (10 every leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

Not accustomed to these strikes? Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown.

I warn you, the above sequence will harm… in a great way. You needs to be proud if you may get by means of this 3 times.

Do you wish to get as sturdy as doable so this exercise ain’t no thang? 

Sign up within the field under to seize our information, Strength Training 101: Everything You Need to Know. It’ll educate you all of those superior body weight workouts!

Home Workout #3: The 20-Min Hotel Routine

Is there anyway to work out in this hotel room?

Sometimes, you simply plain end up caught in a resort room. Maybe you’ll find the resort fitness center, however I wager it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


Instead, how about a 20-min workout you can do within the room itself! Utilize the furnishings to its full potential.

You can work out in your hotel room like these two people are doing!

Hotel Workout Level 1:

Hotel Workout Level 2:

Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

Check out our full post on hotel circuits if you’d like Level 3!

We have a LOT of enterprise vacationers all through the Rebellion! Learn how they keep match on the highway with the Nerd Fitness Starter Kit!

Home Workout #4: High-Intensity Interval Training 

A LEGO Wizard

You don’t have to move to the fitness center to do High-Intensity Interval Training. You can do an entire routine proper in your personal residence!

HIIT is simply following a selected routine the place you fluctuate your speeds and depth all through a shorter run, swim, bike, or row.

Unless you will have a large yard, operating at residence is perhaps powerful.

But you understand what doesn’t require a number of room?

The infamous burpee bodyweight exercise!


To full a burpee:

  • Start standing up, then squat down and kick your legs out.
  • Do a push-up, carry your legs again in, and explode up right into a bounce.
  • For a HIIT exercise, attempt to do 20 repetitions, then relaxation for 2 minutes.
  • Repeat till you hate your self.

Check out our full information on How to Start Interval Training for some extra concepts on HIIT exercises.

You may take a look at our put up “The 20-Min HIIT Workout for Home” for an additional living-room-friendly interval routine!

Home Workout #5: Attack of the Angry Birds

Little Cute Birds in a row

The Angry Birds Workout is designed to be carried out when you will have 5 or 10 minutes to kill.

Sort of like taking part in Angry Birds…

If you have time for Angry Birds, you have time for an at home workout.

Here’s how The Angry Birds Workout Plan works: it’s deceptively easy – solely 4 main actions.

If you don’t have time to run by means of the entire sequence, no drawback!

Depending on how a lot time you will have throughout the day, you are able to do your complete exercise at as soon as, or break up your coaching into 4 totally different periods all through the day (with every session being ONE of the workouts).

Here’s a pattern day to your No-Equipment Workout:

  • Wake up, do 40 leaping jacks to heat up, after which do body weight squats.
  • At lunch, you seize your suitcase (when you’re at work, milk jug when you’re at residence) and do inverted rows.
  • After work, you do one other 50 leaping jacks after which do your push-ups.
  • After dinner, you do your planks whereas watching TV.

You might even break up it up over two days if wanted, however the aim can be to do it the entire sequence at as soon as.

The fundamental Angry Birds Workout article describes intimately Levels 1-6, however right here’s Level 3 for you:

Once you’ve carried out the whole routine, you will have my permission to whip out your cellphone and play the precise sport!

Home Workout #6: Train like Batman

Lego minifigures standing in rows. In first row - Batman, The Jo

We love the Caped Crusader right here at Nerd Fitness, so naturally now we have The Batman Bodyweight Workout so that you can strive!

Bonus factors when you someway do that no-equipment exercise in a cave, as that’s how Bruce Wayne would roll.[1]

This exercise is separated into two days for you.

Here’s a video for the primary day:

Batman No-Equipment Workout Day 1:

  • Rolling squat tuck-up jumps: 5 reps
  • Side to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands towards wall: 8 seconds

Here’s a video for the second day:

Batman No-Equipment Workout Day 2:

  • ‘180 Degree’ bounce turns: 5 reps
  • Tuck entrance lever maintain: 8 seconds
  • Tuck again lever maintain: 8 seconds
  • Low frog maintain: 8 seconds

This is a comparatively superior exercise already, however if you wish to progress to the following stage, take a look at the principle Batman Bodyweight Workout for tips about tips on how to just do that.

Batman is stoked you want to do an at-home workout.

Home Workout #7: The PLP Progression

At Nerd Fitness we encourage everyone to get to their first pull-up!

The PLP is a progressive program by which you full one extra rep of three workouts – Pull-Ups, Lunges, and Push-Ups – day by day, for 2 months.

NOTE: This is NOT a newbie program, and shouldn’t be tried until you will have been coaching persistently and might do a number of repetitions of pull-ups and push-ups with nice kind.

Like this good push-up:

This gif shows Staci doing a push-up in perfect form.

And this good pull-up:

The classic pull-up

Here’s how the PLP Progression works:

Day 1:

  • Pull-ups: 10 reps
  • Push-ups: 10 reps
  • Lunges: 10 reps (every leg)

Day 2:

  • Pull-ups: 11 reps
  • Push-ups: 11 reps
  • Lunges: 11 reps (every leg)

Day 3:

  • Pull-ups: 12 reps
  • Push-ups: 12 reps
  • Lunges: 12 reps (every leg)

How lengthy do you retain doing this?

As initially envisioned by Chad Waterbury, the PLP Workout lasts 60 days.[3]

A man realizing how difficult this at-home workout will be.

Yeah…by the tip of it you’ll be doing greater than 50 pull-ups.

There are two variations:

  • If you are able to do 10 straight pull-ups: Start day 1 with 10 reps of every.
  • If you can not do 10 straight pull-ups: Start day 1 with 1 rep of every.

Complete your required reps every day in as many units as you want, at any time when it’s good to. The aim is to do it in as few units as doable, however sufficient so that you could full every rep with correct kind.

Want to be taught extra? Check out my results on the PLP Workout.

Home Workout #8: The Star Wars Workout!

Ackbar dressed as a rapper

Do you will have entry to a hallway that you may commandeer for a bit?

Then you may do our Star Wars Workout!

It’s designed to be carried out in a really small area, like your own home’s hallway…or an escape pod.

The “Padawan” Level of this exercise is:

  • 30-second knee or ft entrance plank (3 Sets)
  • 10 assisted squats or squats (3 Sets)
  • 10 doorway rows (3 Sets)
  • A 60-second Farmer-carry (Farmer’s Walk) dumbbells (or milk jugs) (2 units)
  • March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • 8 elevated or knee push-ups (4 units)
  • 60-second Doorway Leans (2 units)

If you wish to advance to the Jedi Knight or Master Levels, take a look at The Star Wars Workout, which may even give you a full description of every transfer.

Bonus No-Equipment Workout: The Playground Circuit

Do you will have a close-by playground? Why not work on the market! If you will have children, you are able to do it collectively. Or allow them to ignore you.

I’ll provide you with a Level One exercise, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three workouts.

Playground Workout Level One:

  • Alternating step-ups: 20 reps (10 every leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps every leg
  • Bent leg reverse crunches: 10 reps

Playground Workout Level Two:

  • Bench jumps: 10 reps
  • Lower incline push-ups: 10 reps
  • Body rows: 10 reps
  • Lunges: 8 reps every leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone by means of an entire set 3 times, go down the slide!

Can Home Workouts Build Muscle or Help With Weight Loss?

A LEGO penguin

Throughout our Online Coaching Program, we get two widespread questions for these wanting to coach at residence:

  1. Can figuring out at residence assist me construct muscle?
  2. Can figuring out at residence assist me shed weight?

The reply to each of those: yep!

Let’s deal with them one after the other.

#1) Can figuring out at residence assist me construct muscle?

You can 100% construct muscle mass at residence.

Just ask out good friend Jimmy right here:

Jimmy before and after he did bodyweight training

Read more on how Jimmy turned into Spider-Man from home!

The trick is to comply with a progressive overload technique, as Coach Jim outlines on this video:

With progressive overload, we wish to make our exercises increasingly more difficult, thus placing extra pressure on our muscle groups.

So to construct muscle with residence exercises, concentrate on:

  • Increasing your repetitions.
  • Decreasing your relaxation durations between workouts.
  • Performing harder variations (knee push-ups to push-ups).
  • Increasing your time below stress (by going slower).

That will aid you construct power and muscle out of your casa.

Next up:

#2) Can figuring out at residence assist me shed weight?

You can completely practice at residence for a profitable weight reduction technique.

Again, now we have a terrific instance with one in all our Online Coaching Clients, Sarah the Supermom:

This picture shows Sarah's transformation

The trick right here is to couple your own home exercises with changes to your vitamin.

We’re massive believers that you may’t outrun your fork, so any successful weight loss plan will embody a concentrate on constructing a wholesome plate.

That will look one thing like this:

If your meal plate looks like this, you're doing a lot of the heavy lifting for weight loss.

If you need some assistance on adjusting your vitamin, I’ve acquired two nice sources for you:

  • The Nerd Fitness Guide to Healthy Eating. This huge useful resource will aid you slowly regulate your vitamin, with out forcing you to surrender the meals you like (sure, you may nonetheless eat pizza right here and there). No extra diets, as an alternative we’ll work on constructing habits collectively.
  • Nerd Fitness Coaching. If you wish to take it to the following stage, one in all our educated professionals will help you regulate your method of consuming that will help you attain your objectives. No disgrace. No judgment. Just a like-minded nerd who will present you the best way.

How to Build Your Own At-Home Workout

You can workout in a home just like this!

We simply went over 8 exercises you are able to do at residence (plus a workout you can do in a park).

You don’t have to stay to those although!

I’ve two sources that will help you design your personal no-equipment exercise:

  1. The 42 Best Bodyweight Exercises: This information will educate you tips on how to carry out the very best body weight workouts – no gear required! Check it out if you’re unfamiliar with any of the actions referenced in in the present day’s information.
  2. How To Build Your Own Workout Routine: Once you’re snug with a handful of body weight workouts, use this information to drag all of them collectively right into a full-body exercise!

That ought to get you occurring constructing a exercise you are able to do within the consolation of your personal residence.

Want extra? Alright, keen beaver, I acquired you.

This beaver is ready to start his at home training.

We constructed THREE choices for folks similar to you:

1) If you need step-by-step steerage, a customized exercise program that ranges up as you get stronger, and a coach to maintain you accountable, take a look at our killer 1-on-1 coaching program:

Your NF Coach can help you lose weight and get healthy!

2) If you desire a day by day immediate for doing exercises at residence, take a look at NF Journey. Our enjoyable habit-building app helps you train extra often, eat more healthy, and stage up your life (actually).

Try your free trial proper right here:

3) Join the Rebellion! We want good folks such as you in our neighborhood, the Nerd Fitness Rebellion. 

Sign up within the field under to enlist and get our information, Strength Training 101: Everything You Need to Know. It’ll aid you begin incorporating these body weight strikes into your coaching.

Alright, your flip: I’d love to listen to how your own home coaching goes!

Which exercise above did you strive? Did you make one in all your personal?

Leave a remark under together with your outcomes or any questions you will have on figuring out at residence.

For the Rebellion!


PS: If you have been going to purchase one piece of kit to make the most of in your house, a kettlebell would give you a number of versatility:

Coach Matt showing you how to rock the kettlebell swing.


Photo Sources: Home Sweet Home 2, good dog, The minifigures of this series are really beautiful, it’s a rap, my friend:), Ekaterina Minaeva © 123RF.com, Hotel Room, af8images © 123RF.com, Tithi Luadthong © 123RF.com, Vintage House Bicycle,



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