The 17 Best In-Home Exercises You Can Do Without Any Equipment

 Written by 

Julien Raby

 Last updated on 

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Maintaining a consistent workout routine from the comfort of your own home is not only convenient but also an effective way to stay fit and healthy. The best part is, you don’t need any fancy exercise equipment to achieve a full-body workout, all you really need is some bodyweight movements. In this article, we present 17 of the most effective in-home exercises, categorized into beginner, intermediate, and advanced levels, to cater to all fitness levels and no matter what exercise routine you have. But let’s start with a popular question we hear when talking about “no-equipment” exercises or bodyweight exercises.

What Are Bodyweight Exercises?

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Bodyweight exercises, as the name suggests, are exercises that use your body weight as resistance to build strength, improve flexibility, and enhance overall fitness. These exercises require no external equipment or weights, relying solely on the resistance provided by your own body. They have been practiced for centuries and are a fundamental component of various fitness disciplines, including calisthenics, yoga, Pilates, and bodyweight training programs.

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Bodyweight exercises use various movements and positions that engage different muscle groups to achieve a full-body workout. The wide array of bodyweight exercises include push-ups, squats, lunges, planks, burpees, pull-ups, dips,and various forms of bodyweight core exercises like crunches, leg raises and so much more.

The benefits of bodyweight exercises are numerous

Convenience: Bodyweight exercises can be done anywhere, making them suitable for home workouts, outdoor fitness routines, or while traveling.

Cost-Effective: No need for expensive gym memberships or equipment; all you need is some space and your own body.

Functional Strength: Many bodyweight exercises mimic natural movements, improving functional strength that translates to everyday activities.

Improved Stability and Balance: Bodyweight exercises often engage stabilizing muscles, enhancing balance and coordination.

Full-Body Engagement: Many bodyweight exercises work multiple muscle groups simultaneously, leading to a comprehensive workout.

Injury Prevention: Proper form in bodyweight exercises can reduce the risk of injury compared to heavy weightlifting.

Adaptability: Bodyweight exercises can be modified to suit different fitness levels and fitness goals.

Whether you’re a fitness enthusiast looking to enhance your strength and endurance or a beginner seeking to establish a workout routine, this type of exercise is the number one option to offer a versatile and effective way to achieve your fitness objectives without the need for specialized equipment like resistance bands or heavy weights. 

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Here are 17 In Home Exercises You Need To Try

Leaving the workout equipment for the gym, here are some go-to bodyweight moves, starting with the beginner bodyweight exercises.

Beginner Level Exercises:

  1. Wall Push-Up – A beginner-friendly variation of the classic push-up. Stand facing a wall, place your hands shoulder-width apart, and perform a push-up motion against the wall. This exercise targets your chest, shoulders, and triceps.
  2. Knee Push-Up – Another modification of the push-up, the knee push-up involves balancing on your knees rather than your toes. It helps build upper body strength and is perfect for beginners before progressing to standard push-ups.
  3. Bodyweight Squat – An excellent lower body exercise for beginners. Stand with your feet shoulder-width apart, lower your hips as if sitting back into a chair, then stand back up. Bodyweight squats are a fantastic lower-body workout that hits your quads, hamstrings, and glutes.
  4. Glute Bridge – This exercise targets the glutes and lower back. Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, and then lower back down.
  5. Plank – The plank is a fundamental core exercise that helps build stability and strength. Hold a plank position with your forearms and toes, keeping your body in a straight line from head to heels.

Intermediate Level Exercises:

  1. Push-Up – Progress from knee push-ups to standard push-ups for increased upper body strength and stability.
  2. Walking Lunge – Add a dynamic element to lunges by walking forward with each step. This exercise targets your quads, hamstrings, and glutes while improving balance.
  3. Tricep Dip – Find a stable surface like a chair or step, place your hands on the edge, and lower your body by bending your elbows. Push back up to work your triceps, shoulders, and chest.
  4. Mountain Climber – Elevate your heart rate and engage your core with mountain climbers. Start in a plank position and alternate bringing your knees towards your chest.
  5. Burpee – A full-body exercise that combines a squat, push-up, and jump. Burpees are excellent for cardiovascular fitness and total body conditioning.

Advanced Level Exercises:

  1. Pistol Squat – Challenge your lower body strength, balance, and flexibility with the pistol squat. Get into a squat position and then perform a one-legged squat, keeping the other leg straight in front of you the entire time.
  2. Feet Elevated Push-Up – Elevate your feet on a stable surface while performing push-ups to intensify the challenge for your chest, shoulders, and core.
  3. Split Squat Jump – Boost leg power and explosiveness with split squat jumps. Lower into a lunge, then explode upward, switching your leg positions mid-air.
  4. Bicycle Crunch – Engage your abs with this dynamic crunch variation. Lie on your back, bring one knee towards your chest while simultaneously rotating your torso and reaching your opposite elbow towards the knee.
  5. Plank with Alternating Leg Lift – Enhance your plank by lifting one leg off the ground at a time. This exercise targets your core, glutes, and shoulders.

Expert Level Exercises:

  1. One-Arm or One-Leg Plank – Elevate the challenge of a standard plank by lifting one arm or one leg off the ground. This requires excellent stability and core strength.
  2. Hollow Hold to Jackknife – A demanding core exercise that involves lifting your arms and legs off the ground while maintaining a hollow body position.

Remember, fitness is a journey, and it’s essential to progress at your own pace. Start with the beginner-level exercises if you are new to working out or haven’t exercised in a while. As you build strength and confidence, gradually move on to the intermediate and advanced exercises. Always prioritize proper form and listen to your body. Stay consistent, and you’ll achieve your fitness goals right in the comfort of your home! If you’re unsure about any exercise or have pre-existing medical conditions, consult with a fitness professional, personal trainer, or healthcare provider before starting a new exercise program.

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About

Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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