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- You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.
www.healthline.com/health/fitness-exercise/at-home-workouts30 At-Home Workout Moves: 20-Minute Set, All Levels, Without ...
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- Bodyweight Squats (Legs and Glutes): Bodyweight squats are an equipment-free full-body exercise that targets your lower body, specifically the quadriceps, hamstrings, glutes, and calves.
- Push-Ups (Chest, Shoulders, and Triceps): Push-ups are a classic full-body exercise that primarily targets your chest, shoulders, triceps, and core. They are incredibly effective and can be done virtually anywhere without any equipment.
- Plank (Core and Full-Body Stability): Planks are a highly effective full-body exercise that primarily targets your core muscles while also engaging your shoulders, back, and glutes.
- Reverse Lunges (Legs and Glutes): Reverse lunges are an equipment-free full-body exercise that primarily targets your lower body, including your quadriceps, hamstrings, glutes, and calves.
- At Home Warm-Ups and Stretching Routines
- Home Workout #1: Beginner Bodyweight
- Home Workout #2: Beginner Bodyweight Level 2
- Home Workout #4: The Star Wars Workout!
- Home Workout #5: Parkour!
- Home Workout #6: The 20-Min Hotel Routine
- Home Workout #7: Attack of The Angry Birds
- Home Workout #8: High-Intensity Interval Training
- Home Workout #9: Train Like Batman
- Home Workout #10: The PLP Progression
No matter which at-home workout you pick, I want you to start with one important thing: Warm-up! I cover whyyou should always warm upin an article found right here. It doesn’t have to be much, though. Give it about five minutes to get your muscles active and your heart rate up, and practice some easier variations of the movements you are about to d...
This at-home routine, as we lay out in ourBeginner Bodyweight Workoutarticle, is as follows: 2 circuits of: 1. 10 Assisted Bodyweight Squats. 2. 10 Elevated or Knee Push-ups. 3. 10 Dumbbell rows(use a milk jug or other weight). 4. 15-30 Second Knee Planks 5. 10 Bodyweight Good Mornings 6. 20 Walking Jacks We also turned it into a fun infographic wi...
Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. It has roughly the same structure but with some more challenging variations of the exercises. 3 circuits of: 1. Bodyweight squats: 20 reps 2. Push-ups: 10 reps 3. Walking lunges:10 each leg 4. Dumbbell rows(us...
Do you have access to a hallway that you can commandeer for a bit? Then you can do our Star Wars Workout! It’s designed to be done in a very small space, like your home’s hallway…or an escape pod. The “Padawan” Level of this workout is: 1. 30-second knee or feet front plank (3 Sets) 2. 10 assisted squats or squats(3 Sets) 3. 10 doorway rows (3 Sets...
Have you ever wanted to try parkour but always felt intimidated or worried you would hurt yourself? Well, have no fear—we have just the workout for you. Like any other type of training, parkour can and SHOULD be progressed slowly over time. Starting off with advanced jumps and tricks if you don’t yet know how to land safely, or how to absorb impact...
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. Ugh. Instead, how abouta 20-minute workout you can doin the room itself?! Utilize the furniture to its full potential.
The Angry Birds Workoutis designed to be done when you have 5 or 10 minutes to kill. Sort of like playing Angry Birds… Here’s how The Angry Birds Workout Plan works: it’s deceptively simple – only four major movements. 1. Bodyweight squats 2. Push-ups 3. Pull-ups (or inverted rows) 4. Planks If you don’t have time to run through the whole sequence,...
You don’t have to head to the gym to doHigh-Intensity Interval Training. You can do a complete routine right in your own home! HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row. Unless you have a giant backyard, running at home might be tough. But you know what doesn’t re...
We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workoutfor you to try! Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. This workout is separated into two days for you. Here’s a video for the first day: Batman No-Equipment Workout Day 1: 1. Rolling ...
ThePLP is a progressive programin which you complete one additional rep of three exercises –Pull-Ups,Lunges,andPush-Ups– every day, for two months. NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form. Like this perfect p...
- Beginner Home Workout. This at-home workout is for when you’re just starting out. It covers a number of basics without pushing your body to extremes. One of the exercises asks you to swap in a local form of weight like books, which we’re not counting as equipment.
- Advanced Home Workout. This no-equipment home workout is quite similar to the beginner home workout but also more intense. It likewise asks that you perform the entire circuit 5 times and involves the following exercises
- 20-Minute HIIT Workout. HIIT stands for “High-Intensity Interval Training,” during which you increase intensity levels and decrease rest times to the point of exhaustion.
- Full-Body Cardio Challenge. There’s no treadmill or stationary bike required for this full-body cardio routine. In fact, you don’t need any equipment at all.
- Squat. Share on Pinterest. GIF by Dima Bazak. Stand with feet hip-width apart. Keep your chest up, engage abs and glutes, and hinge your hips back into a squat.
- Push-up. Share on Pinterest. GIF by Dima Bazak. Start in a high plank position with hands under shoulders and feet about hip-width apart. Keep your core engaged as you bend your elbows back at a 45-degree angle to your body and lower your chest toward the floor.
- Forearm side plank. Share on Pinterest. GIF by Dima Bazak. Lie on your right side with legs and feet straight and stacked. Position right elbow under right shoulder, with forearm perpendicular to your body.
- Lunge. Share on Pinterest. GIF by Dima Bazak. Stand with feet hip-width apart. Take a giant step forward with right leg (bigger than your regular walking stride).
Mar 19, 2020 · Want to learn how to build muscle at home with no equipment needed? Here's a science-based full body workout routine you can do at home.
- 12 min
Aug 10, 2018 · Break a sweat wherever, whenever, with this 20-minute equipment-free workout that challenges your entire body without using a single weight or band.
Jul 25, 2024 · You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.
