Home Workouts With No Equipment: Bodyweight Routines That Work

You don't need a gym membership or expensive equipment to get fit. With a little floor space and a sturdy chair, you can build strength, improve endurance, and meet the muscle-strengthening part of the physical activity guidelines — right at home.

This guide includes a beginner routine, an intermediate routine, and tips for doing each exercise safely.

Why bodyweight training works

Bodyweight exercises use your own body as resistance. They:

• Work multiple muscle groups at once
• Improve strength, balance, and coordination
• Are easy to modify for any fitness level
• Can be done anywhere, any time
• Cost nothing

Before you start

• Clear a safe space with enough room to move freely.
• Wear supportive shoes or work out on a non-slip surface.
• Warm up for 5 minutes: march in place, do arm circles, and take a few easy squats.
• Keep water nearby.

If you have a health condition, joint problems, or haven't exercised in a long time, talk with your healthcare provider first.

Beginner bodyweight circuit

Do each exercise for the suggested reps, rest 30 to 60 seconds, then move to the next. Complete 1 to 2 rounds, 2 to 3 times per week.

1. Chair squats — 10 reps. Stand in front of a chair, feet hip-width apart. Push your hips back and lower until you lightly touch the seat, then stand.
2. Wall push-ups — 10 reps. Hands on a wall at shoulder height. Lower your chest toward the wall, keeping your body straight, then push back.
3. Glute bridges — 10 reps. Lie on your back, knees bent. Lift your hips by squeezing your glutes, pause, then lower.
4. Standing marches — 30 seconds. March in place, lifting knees toward hip height. Hold a counter for balance if needed.
5. Bird dog — 6 per side. On hands and knees, extend one arm and the opposite leg. Keep your back flat.
6. Wall sit — 15 to 20 seconds. Slide your back down a wall until your knees are bent (not past 90 degrees), and hold.

Intermediate bodyweight circuit

When the beginner circuit feels easy, try this version. Complete 2 to 3 rounds.

1. Bodyweight squats — 12 to 15 reps
2. Knee or full push-ups — 8 to 12 reps
3. Reverse lunges — 8 to 10 per leg
4. Single-leg glute bridges — 8 per leg
5. Plank — 20 to 40 seconds, on knees or toes
6. Step-ups on a sturdy step — 10 per leg (use a railing for support)
7. Jumping jacks or step jacks — 30 seconds (step jacks are a low-impact option)

Tips for good form

• Squats: Keep your weight in your heels and your chest up. Knees should track in line with your toes.
• Push-ups: Keep a straight line from head to heels (or head to knees). Don't let your hips sag.
• Lunges: Keep your front knee over your ankle and lower straight down.
• Planks: Keep your body straight and breathe steadily. Stop if your lower back sags or hurts.

How to progress

As you get stronger, increase the challenge gradually by:

• Adding reps or rounds
• Slowing down the lowering part of each move (for example, 3 seconds down)
• Reducing rest time
• Moving to a harder version, such as from wall push-ups to counter push-ups to knee push-ups

Change only one thing at a time, and allow at least one rest day between sessions working the same muscles. Our guide on rest days and recovery explains why.

Adding cardio at home

For aerobic activity, try:

• Brisk walking around the house or neighborhood
• Dancing to a few songs
• Climbing stairs
• Following a beginner online workout video

Mix these with your strength circuits to build a balanced week.

The bottom line

Home workouts with no equipment are a practical, effective way to build strength and stay active. Start with the beginner circuit two or three times a week, focus on good form, and progress gradually. Pair it with regular walking and you'll be well on your way to meeting the recommended guidelines.