The 12 Best At-Home Workouts You Can Do Without Any Equipment
The best at-home workouts don’t necessarily require a ton of equipment—or any equipment—other than your own bodyweight. That’s good news for many exercisers who may not have dumbbellskettlebellsresistance bandsor other equipment at homeespecially after the closures of gyms and fitness studios (and the recommendations to practice social distancing) due to the new coronavirus.
If you don’t have a lot of equipmentat-home bodyweight workouts are clutch and allow you to keep up your fitness routine. You might think your options are limited if you don’t have a whole rack of equipment at your disposalbut that’s definitely not the case. You can use bodyweight exercises to work nearly every muscle in your bodyfrom your quads (squats) to your butt (glute bridgesanyone?) to your chest (yesyou can do a push-up!) to your core (plank variations for the win!).
They’re not just great for building strengththough: Bodyweight workouts can double as a cardio routineespecially when you choose moves that are easy to ramp up in intensity and perform them in such a way—usually circuit-with limited rest—that challenges you cardiovascularly.
Plusthere are a ton of bodyweight exercises out theremeaning the possibilities for bodyweight workouts are nearly endlessand we’ve rounded up a bunch of them for you here. Want to really home in on your lower body? Workout #1 may be for you. Looking to get just as sweaty as when you run? Try #6. And if you’re looking for a way to strengthen your shoulders and arms#11 may be one to try.
Whatever your intended goal of the workoutthe list below of the best at-home workouts that require only your bodyweight has you covered. Try a bunch of these workouts from SELF to figure out your favorites!
Katie ThompsonA Lower-Body Workout With Cardio Burnout
This isn’t your regular old leg workout—there are a few exercises in here that we bet you haven’t tried yetlike the runner’s-lunge-to-balance (great for speed and agility) and the corkscrew (a dynamic plank variation that’ll seriously test your core strength). Created by Amy EisingerC.P.T.this workout will test your endurance all the way through. And then just when you think you’re donethere’s a cardio burnout at the end that’ll give you one last challenge. You can make it easier or harder by tweaking the amount of rest you take between exercises in the circuit.
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Katie ThompsonA 20-Minute HIIT Workout That’s Kinder on Your Joints
Lots of at-home HIIT workouts are chock-full of plyometric moves (read “lots of jumping”)which is great for some peoplebut not the best choice for those who may have some problems with their joints. This HIIT workoutwhich was created by Equinox group fitness instructor Colleen Conlonis kinder on the joints than most HIIT workoutssince it includes lower-impact moves like side kick throughs and crab toe touches. There still are some moves that are a little higher impactlike skater hopsso if you’re not sure if this workout would be safe for youtalk to your doctor or physical therapist first.
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Katie ThompsonA Full-Body Cardio Challenge
Want an at-home cardio workout that works your whole body? Then you’ll have to give this routinecreated by Eisingera try. The circuit will cycle through five moveswhich work everything from your legs (squat pulse)core (tuck-up)and shoulders (frogger). Once you complete the circuit for your chosen number of roundsyou’ll finish with a AMRAP (as many reps as possible) finisher.
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Katie ThompsonA Plank-Based Workout to Light Up Your Core
Yesyou can work your arms with just your bodyweight. And a great way to do that is through variations of the plankwhere your shoulders and triceps really put in the work. Created by certified trainer Lita Lewisthis workout will start with skaters to get your blood pumpingand then take you to the floor for the next three plank-based moves: push-upshoulder tapand plank forearm reach. The second circuit is heavy on the plank variations toowith the plank jack and forearm plank. You’ll be tasked with holding the plank for a good chunk of time with these moves (since they’re back-to-back-to-back)so if it’s too hard to maintain with good formdrop to your knees to make it a bit easier.
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Katie ThompsonThere Are No Burpees or Mountain Climbers in This Routine
Not a fan of burpees or mountain climbers? Then this HIIT workout is the routine for you. Created by Conlonthis total-body bodyweight workout gets you moving in multiple planes of motion to work all your different muscle groups. The exercises she chose—moves like the lateral shuffle and explosive crab reach—allow you to move at a pace where you can really ramp up the intensitywhich is vital for HIIT workouts. Hint: Try performing each move 10 times on its own at a comfortable intensity before moving into the workoutso you are familiar with any new exercises.
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Katie ThompsonA 4-Move 30-Minute Cardio Workout
With this full-body at-home cardio workoutwhich was created by Eisingerthe goal is to move through three moves—froggersbird-dog crunchesand a three-point toe touch—as quickly as possible. This 30-minute workout doubles as a cardio routine (no running required)so give it a shot if you are looking to get sweaty. You can choose rest-work periods based off your fitness levelso it’s a great workout for those who are just getting started.
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An Abs Workout That’s Done in 8 Minutes
The good thing about abs workouts is that they’re pretty easy to do at home without any equipment. The not-so-good part? Abs workouts can be superhardwhich is why we’re all for one that’s over in eight minutes. With this at-home workoutwhich was created by Amy Marturana WinderlC.P.T.you’ll spend 30 seconds on five separate exercisesincluding dead bugforearm plank rockand plank up-downtaking no rest between the moves until the circuit is complete. After three roundsyour abs will definitely be burning.
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Katie ThompsonA 5-Minute Plank Workout That Challenges More Than Your Core
Planks are known for working your absbut if you do them rightyou’ll seriously challenge your shoulderslegsand butt too. Created by Marturana Winderlthis bodyweight workout uses five variations of the plankincluding plank up-downs (which light up your shoulders and triceps) and plank jacks (to give a cardio element). Check out these tips to make a plank more effective before you get startedso you can make sure you are making the most of every exercise.
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Katie ThompsonThe 4-Move Bodyweight Workout That’ll Seriously Work Your Butt
Surethere are some kinds of equipment that work really well for butt exercises—we’re looking at youmini-bands—but you actually don’t need anything at all (besides your bodyweight) to get your glutes working. This four-move workoutwhich was created by Cori LefkowithNASM-certified personal trainer and owner of Redefining Strength in Costa MesaCaliforniaproves you don’t need any equipment for a good butt workout. Moves like frog bridges and straight-leg fire hydrant ensure you are working your gluteus maximusmediusand minimus.
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Katie ThompsonA 3-Move Cardio Workout for Beginners
There are only three simple moves in this workout created by Eisinger—the skaterthree-point toe touchand flutter kick—but it’s a great way for you to get the moves down and ease into at-home workouts. If you’re just getting startedtry each move for 30 seconds with 30 seconds of rest. As you get more comfortable with exercisingyou can increase your work time and decrease your rest for more of a cardio challenge.
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Katie ThompsonA Core Workout That’s Great for Your Arms
This workoutcreated by TruFusion trainer Alyssa Westprimarily works your corebut thanks to exercises like the push-upplank-to-dolphinand diamond push-upyour arms will get a serious workout too. There are nine exercises in the workoutwhich seems like a lotbut it only takes 15 minutes to finish. Your shoulders and triceps will totally be feeling it by the time you’re done.
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Katie ThompsonA 10-Minute Pilates Workout for Your Butt and Core
To really home in on specific musclessometimes smallcontrolled movements are key. That’s one of the biggest benefits of Pilates-based workoutsand this routinewhich was created by Manuela Sanchezcertified Pilates instructor at Club Pilates in Brooklynuses that to its full advantage. You can do this circuit once or twice as its own workoutbut it’s also great to really get your glutes muscles warmed up for a more leg-intensive workout.
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