Fun workouts at home without equipment are entirely possible with a little bit of creativity and a little bit of energy. If you have followed me for any length of time, you know that I am a big advocate of doing exercise however you can. I love it when my clients have a gym membership but also get workouts at home.
The thing is, you can get effective work done at home with just your bodyweight. If you are interested in a bodyweight workout at home, this post is for you!
Why Home Workouts Work
At-home workout routines are a great way to add more physical activity into your day without leaving the comfort of your living room. Home bodyweight workouts can strengthen your entire body, raise your heart rate, and help you live a healthier, happier life.
The good news is, home workouts have numerous benefits: they save money, save time, and let you exercise in the comfort of your home. Using your own body weight is one of the best ways to challenge your entire body.
- Perfect for any fitness level
- Easy to adapt into a simple routine
- Great for young athletes and adults alike who need to practice and reinforce fundamental movement skills
The best part? You don’t need anything except space to move and a willingness to start.
Full-Body Workout with Bodyweight Exercises
A full-body workout is possible without equipment—you just need proper form and attention to body position. Here are some strength-building moves you can try:
Bodyweight Squats
- Starting position: feet shoulder-width apart.
- keep your back straight and spine neutral
- arms in front of you
- break at the hips to initiate squat
- sit deep into heels
- squeeze big toe into the ground as you stand
Advanced: Jump Squats
- do bodyweight squats first to warm up! Don’t skip this.
- with your arms in front of your chest, do a quick squat: bend at hips, sink back into heels
- drive up and jump from this position
- arms can stay where they are or extend toward ceiling
- do not throw your arms down as you jump up
- land softly
Reverse Lunges
- from a tall standing position, step one foot behind you
- step as if you are on railroad tracks, not a tight rope
- aim to land with a 90 degree angle in both knees
- knee should be close to the floor but not touching
- press into the ground through your heel and big toe, and squeeze your glute to return to your start position
- it is up to you if you’d like to complete all on your right leg and then switch to your left, or alternate
- reverse lunges are great for building strong legs
Plank Walk Out
- from a standing position, reach down to touch the floor
- walk your hands out away from your feet, until you are in plank or pushup position
- the farther the you walk your hands out, the tougher this is
- walk your hands back in close to your feet
- stand all the way up
Good Morning
- Optionally, you can hold a dumbbell, book, backpack, willing pet or small child at your chest
- keep your torso tight and neutral, not bending or flexing the spine
- keeping your whole feet flat on the ground, hinge at the hips and send your hips behind you
- keep your torso tight and aim to feel a stretch in your hamstrings
- squeeze your glutes to push your hips back under you
- repeat for as many reps as is your goal
- good mornings are mostly posterior, as they work your hamstrings, glutes back and core
These moves work nearly every muscle group and give you a good workout at home with no equipment.
If you do want to start a home gym and need ideas for where to start, check out my list of home gym essentials.
Here’s a full body band workout at home if you are looking for more ideas.
A Simple 20-Minute Home Workout
Using those exercises, try this quick 20-minute home workout you can do in the comfort of your home:
Warm-Up (3 minutes)
- March in place, do body weight squats, easy lunges. You can dance around, hop side to side. I’ve even known clients to do belly dancing or Zumba to get moving.
- Add dynamic stretches to prepare your muscle groups.
Strength Circuit (12 minutes)
Complete 3 rounds of:
- 10 squats
- 10 jump squats – OPTIONAL because these are advanced
- 10 jump lunges per right leg and left leg
- 10 plank walk outs
- 12 good mornings
Core Work (3 minutes)
Side plank variations (breathe!) or bicycle crunches.
Cool Down (2 minutes)
Stretch the entire body, breathing deeply to lower your heart rate. Do some diaphragmatic breathing.
Adjust intensity with more or fewer reps depending on your fitness level. The best way to improve is to master proper form before adding speed or volume.
Creative and Fun At-Home Options For Workouts
Not every exercise routine has to feel like “exercise.” Here are plenty of ways to make it fun:
- Build a family obstacle course in the comfort of your living room. I remember couch cushion forts growing up.
- Dance! Put on good music and dance. I always recommend Britney Spears. A fun way to engage your entire body.
- Use resistance bands if you want variety without bigger gym equipment.
- Turn everyday movements into a good workout—stairs, balance drills, or dance breaks.
Pro Tips for Success
Get Your Workout In!
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 💪
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
