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10 Full Body Exercises You Can Do at Home Without Any Equipment

By Alex Bakhovsky
November 29, 2023
6 minutes
Full Body Exercises at Home Without Equipment

Are you looking to get fit but don’t have a lot of free time or money for gym equipment? Good news! You can get an effective full-body workout at home without any exercise machines. Below are 10 full-body exercises you can do right now with just your body weight. With this simple list, there is no excuse not to start improving your physical and mental health today.

Now more than ever, why not invest in yourself by trying out these easy-to-follow exercises at home? Plus, working out without any gear means it’s completely free—no gym fees here! Grab some water and prepare your sweat cloth – we’re about to make you feel the burn! 

Table of Contents:

Exercise List

  1. Squats

Start with your legs shoulder-width apart. Sit down into a squat, using your arms to balance yourself. Then stand back up and repeat 20 times.

  1. Pushups

Go into a plank position. Lower yourself down until your elbows are at 90 degrees, then push back up. Aim for 10-15 reps!

 

  1. Lunges

Start by standing tall with feet together. Step forward with one foot and lower yourself down until both knees are bent at a 90-degree angle. Push off the front foot and return to the standing position to complete one rep. Alternate sides for three sets of 10 reps for each leg. 

  1. Hip Raises/Glute Bridges

Lying down on your back with knees bent, raise hips upward in one motion engaging those glutes and hamstrings by squeezing them at the top of movement. Once the peak position is reached for a second before lowering hips slowly to complete the rep – aim for 3 sets of 10-15 reps each set! 

  1. Calf Raises

Start by standing upright on a sturdy surface or ledge such as stairs, low bench, or step stool – Be sure it is secure so you don’t lose your balance! With feet shoulder-width apart, slowly raise onto just your toes so that only the balls of your feet remain on the surface, pause briefly, and then slowly lower back down onto all four corners of your feet again. Complete 15 reps per set – aim for 3 sets over time! 

  1. Plank

Place yourself in an elbow plank position making sure you have good posture— aligning shoulders over elbows/hands while squeezing those abs tight like someone’s going to punch you in the stomach! Hold this position for 15-20 seconds aiming to get 60 sec increments over time!

  1. Tricep Dips

Sit cross-legged or grab a chair/bench very uncomfortable doing this exercise on the floor. With hands directly under shoulders, use arms to press body weight straight downward towards the ground instead of leaning forward which can cause hyperextension back area; once the lowest point is reached push off of the surface and return to position via triceps muscle movement. Repeat till 20 reps per 1 set – shoot for 3 sets overtime! 

  1. Mountain Climbers

Start in a high plank position. Bring one knee forward towards your chest while simultaneously bringing the opposite elbow to meet that knee. Alternating legs, move at a quick pace doing 1-2 repetitions for each leg.

  1. Supermans

Lie face down on the floor with arms above your head. Pushing off legs and keeping core tucked tight, lift torso and legs off the ground. Hold for 5 seconds, return to the starting position, repeat till 15 reps per 1 set shoot for 3 sets overtime! 

  1. Burpees

From the standing position drop down into a squat. Place hands on the floor and Jump back into plank position, followed by jumping feet back in toward hands then jumping upward, reaching  Complete 15 reps per set – aim for 3 sets overtime!

Tips for Effective Home Workouts

  • Set a routine

Before getting started, decide what day and time you’re going to dedicate to exercise and write it down. It’s important to create a schedule for yourself even if it means just 30 minutes every other day. Setting goals for your home workouts can be incredibly motivating and can also provide you with a sense of accomplishment once achieved. 

  • Monitor your progress

Tracking things like weight loss, body measurements, rep counts and duration times can help assess how effective the exercises have become over time which will be sure to encourage improvement in yourself moving forward! 

  • Warm-up and cool-down

Before and after exercising, it’s important to warm up your muscles with low-intensity movement for a few minutes to prevent injury and then cool down afterward with some stretching. Doing this will help prevent soreness while allowing an efficient recovery of the body after each workout. 

  • Start Slow

When beginning a new home workout routine, it is important to take it slow to properly warm yourself up and ensure that you are doing the exercises correctly. Unless you are an experienced exerciser, it is best to start with basic body-weight exercises before attempting anything heavier or more complex. 

  • Common Sense

Listen to your body when exercising. If something doesn’t feel right, stop immediately and consult a medical professional if necessary. Be aware of how your body feels during and after a workout – if pain persists longer than normal be sure to take extra precautions to avoid serious injury or damage! 

  • Hydrate & Refuel

Maintaining proper hydration while working out at home is essential for our bodies to perform well during exercise, especially in hot weather where dehydration can be incredibly dangerous! Drink plenty of water throughout your workouts and if needed supplement with an electrolyte drink such as Gatorade or Powerade — both can be found at any grocery store! Also, make sure to refuel afterward. Your muscles need amino acids for them to recover quickly so get snacking on healthy food post-sweat! 

  • Take Regular Breaks

Exercise is hard work and our bodies are constantly pushing their limits. It is important to take regular rests throughout a session to avoid over-exertion and fatigue. Remember, we want to be at our best for the next time’s workout! 

  • Good Form

Proper form is key for optimum effectiveness with any exercise. Not only will this reduce the risk of injury, but it will also help you obtain results faster by targeting all the correct muscle groups—a win-win situation! Check YouTube videos or a personal coach if confused about how to correctly execute or modify certain exercises for yourself. 

FAQ Section

  • What exercises can I do at home without any equipment?

There are many exercises you can do at home without any equipment, such as squats, push-ups, lunges, burpees, tricep dips, crunches, forearm planks, high knees, donkey kickbacks, and calf raises. 

  • Is it better to have a plan for my at-home workout routine? 

Answer: Yes! Having a plan helps make your workout more effective and efficient by knowing which exercises you want to do and in what order. This could mean having a list of exercises on your phone or drawing out an exercise circuit on paper or poster board with the order of how you will go through them. 

  • What safety precautions should I take when exercising at home? 

Answer: When beginning a new home workout routine it is important to take it slow to properly warm yourself up and ensure that you are doing the exercises correctly. Listen to your body when exercising – if something doesn’t feel right stop immediately and consult a medical professional if necessary. Maintain proper hydration throughout your workouts and refuel afterward. Your muscles need amino acids for them to recover quickly so get snacking on healthy food post-sweat! Take regular results throughout a session to avoid over-exertion and fatigue as well as maintain proper form for optimum effectiveness with any exercise. Check YouTube videos or a personal coach if confused about how to correctly execute or modify certain exercises for yourself.

Conclusion

Exercising at home is a great way to stay fit, and healthy, and save money in the process! With this list of 10 full-body exercises you can do without any equipment, there’s no excuse not to get started right away—you can invest in yourself today! 

Remember to always follow the safety precautions offered in this blog post before, during, and after every workout: start slow and warm up accordingly, listen to your body when exercising, maintain proper hydration, refuel with amino acids after each exercise session, take regular breaks throughout a workout, and make sure that your form is correct for maximum effectiveness while avoiding the risk of injury. 

Consistent devotion has its rewards so roll up those sleeves and begin your journey towards optimal health now!

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