What Workouts to Do at Home

Get tips on what workouts you can do at home with little to no equipment.

Warm Up

A warm up is essential before any type of physical activity. It helps to increase your heart rate, warms up your muscles, and gets your body ready for a more intense workout. A warm-up can also help to lower the risk of injury. In this section, we’ll explore different warm-up exercises that you can do at home.

Do a dynamic warm-up

A dynamic warm-up is a series of movements that prepare and prime your body for exercise. It should include activities that mimic the movements you plan on doing during your workout. The goal of a dynamic warm-up is to improve dynamic flexibility, which is the ability to move quickly, safely, and vigorously through ranges of motion. This also helps increase blood flow to the muscles and reduce the risk of injury or strain before exercising.

Dynamic warm-ups should include at least 5-10 minutes of cardio such as jogging, jump squats, high knees, arm circles or piping. Additionally, it should involve dynamic stretches such as leg swings (front to back and side to side), butt kicks, hip rotations, walking lunges with a twist etc. Movement should also be done in all directions—forward/backwards &/or side/side—to ensure proper girth and body awareness during exercise. Make sure you focus on your breathing while completing each movement so that you are well prepared for your workout.

Stretch your muscles

Stretching before a workout is an essential part of any exercise program, as it helps to warm up and prepare your muscles for more strenuous exercises. Before you begin any workout routine at home, take some time to do static stretches which involve lengthening a muscle and holding it for a certain time. Not only does stretching help to enhance flexibility, but also it can reduce the risk of injury.

Some basic stretches that are ideal for any home workout include:
– Neck rolls: Slowly turn your head in circles to the right and left to help loosen tight muscles in this area.
– Arm circles: Move each arm in small circles forwards then backwards 10-12 times.
– Shoulder shrugs: Stand up straight while keeping your arms relaxed by your sides, and then shrug your shoulders up towards your ears and release them down again. Do this two or three times.
– Leg swings: Passively swing both legs in a side-to-side motion at the hips 10 -15 times in each direction.
– Touch down toe touches: From an upright position, bend over at the waist with legs straight about shoulder width apart and reach towards the floor with both hands, trying to touch each corresponding toe without bending the knees if possible. Repeat five times on each side.


Cardio is an excellent way to get your heart rate up and get in a good workout when you’re stuck at home. Cardio exercises don’t require any equipment and can be done in the comfort of your home, making them a great way to stay in shape. From jogging to jumping jacks, there are plenty of cardio exercises you can do to get your sweat on and stay fit. Let’s take a look at the different cardio workouts you can do from the comfort of your home.

Try HIIT workouts

High-Intensity Interval Training (HIIT) workouts are intense workouts that combine short, high-intensity bursts of exercise with step recoveries, which allow your body to catch its breath. HIIT gives you a heart-pumping workout in a relatively short period of time. It can also be done without any equipment and can be adapted for all ability levels.

The beauty of HIIT is that you decide the intensity and length – whether it’s running, jump rope or calisthenics like burpees and mountain climbers. Move at an intensity that is challenging but still allows you to complete each interval and rest period feeling comfortable. As your fitness increases, adjust the pace accordingly – pushing yourself further each time.

If home HIIT work leave you feeling exhausted or out of breath afterwards, remember to give yourself time to cool down properly allowing your heart rate to level off and return back to normal before continuing other activities. Make sure to stay hydrated throughout the workout for optimal performance and recovery

Jump rope

Jump rope is a great way to get your cardio exercise in if you are working out from home. It has many benefits, including using minimal space and equipment, boosting coordination and balance, while providing an excellent cardio workout. Jumping rope can burn more calories than most other types of exercise in a short amount of time. Rawr Studies found that jumping rope for 30 minutes burns an estimated 370 calories (on average), which is equivalent to running 30 minutes at 8mph with no incline.

There are a variety of jump rope techniques and styles you can use to get the most out of your workout. It’s important to warm up before jumping and cool down afterwards with some stretches. To make sure you’re jumping correctly, pay attention to where your feet are landing, don’t pause between jumps, keep your shoulders relaxed and maintain good posture throughout the motion – all essential elements for maximizing your jump rope workout. Each element can help focus on one or several muscle groups like arms, legs or core muscles used for movement during the jump rope activity— thus providing an effective overall body strength training session as well.

Jumping jacks

Jumping jacks are a great way to incorporate cardiovascular exercise into your home workouts. This type of high intensity, plyometric movement can help raise your heart rate quickly and is an efficient way to burn more calories in a shorter period of time. The simple pattern is easy to learn and requires no equipment, making it a perfect choice for those with limited resources or who are still new to exercise.

To do jumping jacks correctly, start by standing with your feet together and arms down at your sides. Next jump up with your feet apart, simultaneously raising both arms above your head. Finish the move by returning to the starting position with both feet together and arms down at your sides again. During the entire movement make sure you keep a slight bend in your knees as well as engaging core muscles which helps provide balance and body control during the transition from one position to the next. Once perfected, you can increase difficulty levels by performing with increased speed or adding additional repetitions for longer periods of time if desired.

Strength Training

Strength training is a great way to stay healthy and get fit at home. You don’t need expensive equipment to do strength training, just a few pieces of equipment like resistance bands and a few sets of weights. With strength training, you can work your whole body while also targeting specific muscles. Let’s take a look at some of the strength training exercises you can do at home.

Bodyweight exercises

One of the easiest and most cost-effective ways to get a great workout is to use your own bodyweight for resistance. Effective bodyweight exercises include push-ups, pull-ups, sit-ups, planks, squats and lunges. These exercises can be modified or combined with other types of workouts to tone your muscles and increase strength.

To get the most out of bodyweight exercises, ensure that form is correct and vary reps and sets according to fitness level. Most bodyweight exercises concentrate on the core muscle groups such as arms, chest, legs and back. Utilizing compound movements by combining two muscle groups together will give greater intensity to this type of training and help create more centered development.

For greatest effectiveness combine aerobic training with one or two days a week focusing exclusively on body weight exercises such as full body circuits or isolation moves focusing on certain muscle groups like glutes, quads or biceps etc. Working in this way helps you to achieve increased strength gains with less overall time commitment compared to going to a gym or exercise facility where exercising might include weights or machines that require extra time for setting up the machine correctly in order to properly target the desired muscles .

By incorporating body weight exercises into a regular routine can drastically improve strength levels off overall endurance while costing nothing but your time.

Resistance bands

Resistance bands are one of the most versatile pieces of workout equipment available and can be used to increase the intensity of your home strength-training routine. They provide an added layer of resistance to many bodyweight exercises, helping to strengthen muscles and build lean muscle mass. Resistance bands generally come in light, medium and heavy tensions, so they can accommodate any fitness level.

Light resistance bands are great for beginners or those who want to perform low impact exercises with less strain on joints. The tension is relatively low so the movements should be gentle; this makes them perfect for recovering from injury or those who are just starting out on their strength training journey. Medium resistance bands provide a moderate amount of tension which is suitable for intermediate exercisers looking for increased intensity for their workouts. Heavy resistance bands create challenging levels of tension, so they’re better suited to experienced lifters or athletes who want extra resistance for their workouts.

By combining different weight bands with classic exercises such as squats, press-ups and bicep curls you can create an effective strength training circuit that will help you achieve your fitness goals while exercising at home.

Free weights

Free weights are an effective and economical way to get a full body strength training workout at home. They offer versatility, allowing for a wide range of exercises targeting different muscle groups in the upper and lower body as well as the core. A set of adjustable dumbbells is often the best choice for most people, as it requires minimal space and they can be used in combination with other equipment such as bands or stability balls. Additionally, free weights are suitable for all levels of experience and have the potential to increase strength, endurance and muscle mass.

When starting out, keep the following tips in mind:
-Choose a weight that allows you to complete 8-12 repetitions with good form
-Start with basic exercises that work multiple muscle groups such as squats, lunges, pull ups or tricep dips
-Focus on correct form – always maintain correct posture with your back straight and chin up
-Keep your reps slow and controlled – this will help isolate targeted muscles and prevent injury
-Take regular breaks between sets – resting for about 30 seconds will help conserve energy for the remaining sets

Core Workouts

Having strong core muscles helps to improve posture, reduce back pain, and gives you a better all-around workout. Core workouts use simple, bodyweight exercises and can be done at home with minimal equipment. We’ll go over the benefits and different types of core workouts you can do at home.


Planks are an effective exercise for working on core strength and stability. This exercise helps you develop muscles in your abdomen, lower back and chest, which are essential for good posture. To do a plank properly, start by lying on your stomach. Place your elbows directly under your shoulders and raise yourself onto your forearms and toes, making sure to keep a straight line from head to toe. Hold this position for 30-60 seconds then rest before repeating the exercise. Once you feel comfortable doing planks on the floor, you can introduce other variations like alternating arm/leg lifts or side planks — balancing on one forearm while keeping the body in alignment — to get even more out of the workout.


Crunches are a classic core exercise that primarily work your rectus abdominis muscle, commonly known as your ‘six-pack’. These muscles are important for a strong, stable core, and will help you with other activities and everyday tasks like lifting objects and maintaining good posture. To do a crunch:

1. Lie down on your back with knees bent and feet flat on the ground
2. Place hands behind your head or across your chest
3. Tighten your abdominal muscles and curl up until shoulder blades come off the ground
4. Slowly lower yourself back down to starting position
5. Repeat 10-15 times

Crunches also work other abdominal muscles like the obliques, in addition to other secondary core muscles in the hips and back.. You can make this exercise harder by adding weights or resistance bands. Make sure to keep your neck relaxed throughout the movements — don’t pull on it with your hands — and again, take time to warm up properly before starting any workout routine!

Leg raises

Leg raises are a low-impact core strength exercise that can be easily executed at home without any equipment. They help to strengthen the rectus abdominis, obliques and hip flexors, while also providing a stretching action in the lower back.

Leg raises are best done as part of an overall core strength routine and should be done slowly and methodically. To start, lie flat on your back with your legs straight and arms out to your sides, palms facing up. Lift your left foot off the ground until you reach a 90-degree angle at the knee. Keep both feet parallel to each other as you raise up – it’s important not to let them drift apart! Hold for two seconds then slowly lower your leg until it’s just above the ground before repeating on the other side. Try 3 sets of 10 reps each side for ideal results and be sure not to rush during this exercise – hold each contraction for two seconds so that you get an effective workout!

Cool Down

A cool down is an important part of any workout routine, both at home and at the gym. It allows your body to gradually return to its resting state, reduces the risk of injury, and helps to alleviate post workout muscle soreness. To properly cool down after your workout at home, there are a few specific exercises that you can do. This section will discuss the key benefits of a cool down and will provide a few exercises to help you properly cool down.

Stretch your muscles

When your workout is finished, it is important to stretch your muscles. Stretching helps muscles return to their resting length and aids in in reducing overall tension and helping keep the integrity of the muscle intact. It also helps flush released lactic acid from sore muscles and allows better mobility.

For best results, start with a dynamic warm-up to increase circulation and prevent injury. After that, do 1-3 sets of 8-10 reps of dynamic stretching exercises that focus on your large muscle groups — such as arm circles or lunges — for an effective cool down.

After dynamic stretching, shift into some static stretches — these stretches target specific body parts or parts of the body with greater damage like sore joints and tight muscles after exercise. These are held for 10-30 seconds each time as you feel comfortable doing so, usually between 2-4 repetitions per side. Examples include: downward facing dog stretches for the whole body; hamstring stretches against a wall or with a strap; chest presses for shoulders; single leg raises for lower body or cross-body arm reaches for increasing shoulder flexibility. The aim here is to maintain good form while moving slowly through each stretch keeping the stress off your joints and muscles until you reach a comfortable endpoint then holding the position until tension releases. Listen to your body and don’t push yourself beyond what you can handle comfortably at any one time — progress slowly until you can hold a stretch without any pain or discomfort.

Foam roll your muscles

Foam rolling is a form of self-myofascial release (SMR) and an excellent way to cool down after intense exercise. It can be used to loosen up tight muscles or areas of tension, improve range of motion, and help work out knots in the muscles. SMR involves using a firm foam roller or similar prop to massage soft tissue, easing it into stronger contraction and relaxation. Foam rolling can be used on nearly any muscle group in the body, making it a great choice for cooling down after an elevated workout session. To perform foam rolling:

– Lie on your back with the foam roller placed under your lower back. Gently roll up and down along your spine for several minutes as needed.
– Place the foam roller underneath one leg at a time from behind your knee to just above your ankle by rolling from side to side for several repetitions per leg as needed.
– Begin by placing the foam roller midspine on one of your shoulders and gently roll in vertical movements until you feel associated tension decrease or dissipate entirely before moving onto another muscle group.
– Be sure to take breaks when needed as this practice can cause soreness or discomfort if done improperly or over prolonged periods of time.

Relaxation techniques

At the end of your workout, it is important to take the time to cool down and relax. In decreasing intensity, or lowering the heart rate gradually, cooling down will help you transition into a more relaxed state of mind. There are a variety of relaxation techniques that can be combined with light activity exercises—such as aromatherapy, yoga, and breathing practices—all of which may contribute to healing physical and psychological stresses that accompany hard workout sessions and everyday life.

Aromatherapy: Essential oils can provide concentrated scents from flowers or plants that are tailored to the individual user’s preferences. Aromatherapy has shown to improve mental clarity and attention span as well as help enhance relaxation for stress relief in recent studies.

Yoga: The practice of yoga helps strengthen muscles, deepen breathing patterns, reduce muscular tension and heighten concentration during meditation exercises for relaxation purposes at end of a workout session.

Pranayama Breathing Exercises: Pranayama is a type of breath control method used in yoga in order to bring balance at emotional and physical level which contributes to stress relief by cooling you down after intense workouts.

Stretching: Stretching releases tension while increasing flexibility which helps reduce muscle soreness after workouts. When done correctly, stretching has proven to release stress in muscles while calming down your body’s nervous system before transitioning into rest mode over time after your activity session is finished.

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