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Simple At Home Workouts That Don't Need Equipment
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items If you want to workout you don't need a ton of equipment to do it. You can get in all types of workouts at home that don't need anything other than yourself! These can also be a great tool for those who are unable to make it to the gym or work from h...
Sections
4
Full Body Gains
Strength and Toning
Low Impact Workouts
Recovery and Stretches
Full Body Gains
Work out different muscle groups and feel the burn with these workout options.
Try something like a HIIT workout, or high intensity interval training. HIIT is great as it focuses on different parts of the body during different intervals. There are many great options for what to do for each one. Examples would be burpees, mounta...
3 Of The Best 30 Minute HIIT Workouts For Home And The Gym
An AMRAP circuit is great for people at any level of working out. It stands for “As Many Reps As Possible”. Complete each interval and do as many sit ups, pushups, and more. This will get your heart rate up immensely
4 AMRAP Workouts to Add to Your Routine
Tabata is very similar to HIIT workouts but has a few differences. It is a high intensity workout but it is more structured than HIIT. It involves eight 20 second rounds with 10 seconds of rest for a 4 minute workout. This workout boosts both your en...
20 MINUTE | FULL BODY | TABATA WORKOUT| No equipment (w/ Valerie)
This workout will definitely test your limits! Start with any number of reps for an exercise like 5, then add more reps to what you do afterwards. Go up by 1s, 2s, 5s, or whatever number you feel comfortable with!
Bodyweight Ladder
Pyramid workouts are where you go up and down with reps of the exercises. For example you do 5,10,15,10,5 reps of each. You can do this with whatever type of exercise will get you going and in the workout mood.
Pyramid Workouts
Strength and Toning
You don't always need weights to build strength and get toned!
Push-ups are one of the most simple workouts you can do at home. Keep it simple or add in some variations to get some different type of workout in for your muscles.
Push-Ups
Trying to grow your glutes but can't hit the gym? Just knock out some glute bridges! These can be done on a flat surface where you are supported in the back. These might make the glutes burn a little
How To Do a Glute Bridge | Exercise Library
Strengthen up your core and lower body with some wall sits. Choose an amount of time like 30 or 60 seconds then rest and repeat. If you don't have equipment but want to add some weight, just find something heavy to hold. This can be done for pretty m...
Wall Sit
Get things heated up with a plank variation circuit. Your body will not be happy in the moment, but you will thank yourself later TRUST. These engage upper and lower body, and the core.
15 Plank Variations Your Core Will Thank You for Later
Get in a nice at home leg day with some different leg workouts. Squats, lunges, calf raises, and more! Super easy to do and gets you toned in all the right places of the lower body.
31 Leg Exercises at Home That Require No Equipment
Low Impact Workouts
These are perfect for beginners or someone with mobility issues.
Utilize a chair in your home for some lower impact workouts. Try some simple variations like sitting up and down, sitting arm circles, or seated leg lifts. These are also nice if you cannot stand for long periods of time.
Chair Exercises
If you are tired of crunches try out some standing core exercises! You can do side bends, standing crunches, and standing leg lifts. Workout your core and lower body
Try These 15 Standing Core Exercises
Balance exercises are nice to improve core and leg strength as well as your overall stability. Single leg holds (one of my faves and gets a good stretch), heel to toe walks, and slow toe taps are great ideas to try for balance exercises.
Balance Exercises
Been wanting to try Pilates but can't make a class? No worries! At home you can utilize a wall for more support with some Pilates inspired moves. These can be things like wall bridges, wall stretching, and wall push-ups. A nice controlled exercise.
Wall Pilates
These workouts can help you improve your range of motion. You don't have to go fast for this one! Take it nice and easy and get in some arm swings or hip circles.
Mobility Flows
Recovery and Stretches
Reset yourself after your workouts!
Unlock your body and mind with yoga! It brings you bodily benefits of strength, balance, and flexibility. Yoga can also be a mood boosting tool if you need a little pick me up! Try some simple poses like the cat-cow, downward dog, and butterflies
Yoga
Sitting down at a desk all day? Make sure you get in your stretches! This will help your body stay loose and comfortable while you are working. Neck rolls, spinal twists, and ankle circles. Keep the blood flowing!
8 Simple Desk Stretches That Take Less Than a Minute
After a hefty cardio workout give yourself a nice foam roller massage. Do it for your legs, glutes, and back. Whatever muscles feel the most sore so you can feel some relief!
Foam Roller Massage
Dynamic stretching has you do smooth full movements that help you increase muscle length and range of motion. These are very simple and you can do right where you stand. Things like butt kicks, high knees, and shoulder shrugs are examples of dynamic ...
The Benefits of Dynamic Stretching and How to Get Started
Relieve built up pain or tension from sitting or slouching with the chest opener stretch. These will make you feel sooooo good. I do these so much after class because I am sitting down for five hours.
Chest - Stretching, Exercises, & Posture | Work-Fit