So you want to start working, but you don’t want to leave the house?
No problem! We have a solution for it.
Let’s go over the 6 best at-home workouts so you can start training today: no gym or equipment required!
• Note on Warming Up and Cooling Down
· Beginner Bodyweight Exercises
• Home Workout #2: Advanced Bodyweight
• Home Workout #3: 20-Minute Hotel Routine
• Home Workout #4: High-Intensity Interval Training
• Home Workout #5: Eagle Attack
• Home Workout #6: PLP Progression
• Bonus No-Equipment Workout: The Ground Circuit
Let’s jump right in!
The warm-up and stretching routine at home
No matter which at-home workout you choose, I want you to start with one important thing:
Excited!
I cover why you should always warm up in one article here. Although it’s not a lot, give it about five minutes to activate your muscles and get your heart rate up.
This will help you exercise properly and help prevent injury. You can run in place, do air punches and kicks, or do some jumping jacks.
Advanced Warm-up Routine:
• Jump rope: 2-3 minutes
• Jumping Jacks: 25 reps
• Bodyweight Squats: 20 reps
• Lunges: 5 reps on each leg.
• Hip Extension: 10 reps on each side
• Hip Rotation: 5 for each leg
• Forward leg swings: 10 for each leg
• Side leg swings: 10 for each leg
• Push-ups: 10-20 reps
• Spider-Man move: 10 reps
Our goal is not to exhaust you, but to warm you up.
That is step one.
Step two would be to complete your chosen at-home workout.
Below, you’ll find 6 sequences you can follow!
Home Workout #1: Beginner Bodyweight
This at-home routine, as we outlined in our Beginner Bodyweight Workout article, is as follows:
• Bodyweight Squats: 20 reps
• Push-ups: 10 reps
• Walking Lunges: 10 for each leg
• Dumbbell Rows (using a one-gallon milk jug or any other weight): 10 for each arm.
• Plank: 15 seconds
• Jumping Jacks: 30 reps
Home Workout #2: Advanced Bodyweight
If the beginner workout at home above is too easy for you, move on to our advanced bodyweight workout.
Advanced Bodyweight Workout:
• One-Legged Squats – 10 on each side [Warning: Too hard, try only if you’re in good enough shape]
• Bodyweight Squats: 20 reps
• Walking Lunges: 20 reps (10 each leg)
• Jump Step-Ups: 20 reps (10 each leg)
• Pull-ups: 10 reps [or inverted bodyweight rows]
• Dips (middle of bar stool): 10 reps
• Chin-ups: 10 reps [or inverted bodyweight rows with an underhand grip]
• Push-ups: 10 reps
• Plank: 30 seconds
Home Workout #3: 20-Minute Hotel Routine
Sometimes, you just find yourself trapped in a hotel room. Maybe you can find a hotel gym, but I bet it’s awesome! There might be only two machines there, a faulty treadmill, and no free weights.
Hotel Workout Level 1:
• Bodyweight Squats: 20 reps
• 15 reps of incline push-ups (feet on floor, hands-on edge of bed or desk)
• Rows of one-hand luggage: 10 reps (each hand, use your suitcase as your weight)
• Reverse Crunches: 10 reps
Hotel Workout Level 2:
• Overhead Squats: 25 reps
• Push-ups: 20 reps
• Reverse rows using the desk in your hotel room: 10 reps
• Reverse Crunches: 15 reps
Home Workout #4: High-Intensity Interval Training
You don’t need to go to the gym to do high-intensity interval training. You can do the entire routine in your own home!
HIIT is simply following a specific regimen where you vary your speed and intensity in the short run, swim, bike, or row.
Unless you have a huge backyard, running at home can be tough.
But you know what doesn’t require a lot of space?
To complete a burpee:
• Begin standing, then squat down and kick your legs out.
• Do push-ups, kick your feet back in and explode into a jump.
• Try to complete 20 repetitions for a HIIT workout, followed by a two-minute break.
• Repeat until you hate yourself.
Home Workout #5: Attack of the Eagles
The Eagle workout is designed to be done when you have 5 or 10 minutes to kill.
Here’s how the Eagle’s workout plan works: It’s deceptively simple—just four major movements.
• Bodyweight Squats
• Push-Ups
• Pull-ups (or reverse rows)
• Seat
An example day for your no-equipment workout is as follows:
• Get up, do 40 jumping jacks to warm up, and then do bodyweight squats.
• At lunch, you grab your suitcase (if you’re at work, a jug of milk if you’re at home) and do the reverse rows.
• After work, you do another 50 jumping jacks and then do your push-ups.
• After dinner you put up your planks while watching TV.
The main Eagle Workout article describes Levels 1-6 in detail, but here’s Level 3 for you:
• Bodyweight Squats: 50 reps
• Push-ups: 50 reps
• Pull-ups: 10 reps
• Planks: 3-minute hold
Home Workout #6: PLP Progression
The PLP is a progressive program in which you complete an additional repetition of three exercises — pull-ups, lunges, and push-ups — every day, for two months.
Note: This is not a beginner’s program, and should not be attempted unless you are training consistently and can perform multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
Here’s how PLP Progression works:
Day 1:
• Pull-ups: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps (each leg)
Day 2:
• Pull-ups: 11 reps
• Push-ups: 11 reps
• Lunges: 11 reps (each leg)
Day 3:
• Pull-ups: 12 reps
• Push-ups: 12 reps
• Lunges: 12 reps (each leg)
How long will you keep doing this?
There are two versions:
• If you can do 10 straight pull-ups: Start the first day with 10 reps of each.
• If you can’t do 10 straight pull-ups: Start the first day with 1 rep of each.
Whenever you need to, complete your required reps each day in as many sets as you need. The goal is to do this in as few sets as possible, but enough so that you can complete each rep with the proper form.
Bonus No-Equipment Workout: The Ground Circuit
Do you have a nearby field? Why don’t you work there? If you have kids, you can do this together. Or let them ignore you.
Grassroots Workout Level One:
• Alternate Step-Ups: 20 reps (10 each leg)
• Advanced Push-Ups: 10 Reps
• Swing Rows: 10 reps
• Assisted Lunges: 8 reps on each leg
• Bent Leg Reverse Crunch: 10 reps
Ground Workout Level Two:
• Bench Jump: 10 reps
• Lower Incline Push-Ups: 10 reps
• Body Row: 10 reps
• Lunges: 8 reps on each leg
• Straight Leg Reverse Crunch: 10 reps
After going through the entire set three times, slide down!
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