Let’s be honest—most of us don’t want to spend money on fancy gym memberships, overpriced yoga pants, or equipment that ends up doubling as a clothes rack. The good news? You already own the best piece of workout equipment you’ll ever need: your body.
I know, I know. It sounds too simple. But bodyweight workouts are ridiculously underrated. They’re effective, flexible, and you can do them in your living room, backyard, or even while your dog gives you the side-eye for interrupting their nap.
So, I put together my top 10 home workouts you can do with zero equipment. No dumbbells, no resistance bands—just you, a little space, and maybe a water bottle (to drink… not to “accidentally” use as a dumbbell and spill all over your carpet).
Why Home Workouts Without Equipment Actually Work
Here’s the deal: your body doesn’t care if you’re at the gym or in your pajamas at home. Resistance is resistance. Pushups, squats, planks—they all work. These moves build strength, torch calories, improve balance, and keep your heart happy.
When I ditched the gym, it was these basics that kept me fit. Nothing fancy—just results. Sometimes, less really is more.
Before You Start, A Few Quick Tips
- Clear your space. Move that coffee table before you launch into burpees and discover your shin bones aren’t indestructible.
- Wear whatever. Leggings, old sweatpants, your favorite 80s band tee—if you can move in it, it counts as workout gear.
- Track your progress. A notebook or free app works fine. Watching numbers go up is more satisfying than cookies (well, almost).
- Warm up. Trust me, five minutes of jogging in place now saves you from walking like a penguin tomorrow.
My Top 10 At-Home, No-Equipment Moves
These cover all your major muscles and give you both strength and cardio. Mix and match for a quick circuit, or pick a few faves each day.
- Squats – Lower down like you’re about to sit in an imaginary chair… except you never actually get to sit. Quads, glutes, core—done.
- Pushups – The classic. Knees or toes, either way, your arms and chest will thank (and hate) you.
- Planks – Basically pretending to be a stiff board while your abs are on fire.
- Glute Bridges – Lie down, lift your hips, squeeze your butt. Boom—strong glutes, strong back.
- Mountain Climbers – A cardio move that makes you feel like you’re training for an action movie.
- Reverse Lunges – Step back, bend, and stand tall. Great for balance and leg strength (bonus: makes stair climbing less painful).
- Supermans – Lie flat, lift your arms and legs like you’re flying. A great back-strengthener (cape optional).
- Triceps Dips (Floor Edition) – No chair? No problem. Plant your hands behind you, bend, straighten, repeat. Hello, toned arms.
- Burpees – The move everyone loves to hate. Full-body, heart-pumping, calorie-torching. And yes, they work.
- Standing Side Crunches – Elbow to knee, side to side. A fun way to sneak in core work without hitting the floor.
Don’t Forget Form (Seriously)
- Slow and controlled beats fast and sloppy every time.
- Pain is not the goal (unless it’s the “my thighs are burning but I feel awesome” kind).
- Water breaks are not weakness. They’re wisdom.
How to Put It All Together
Here are a few ways to structure your workouts:
- Circuit style: Pick 4–5 moves, go 30–60 seconds each, rest 20 seconds, repeat 3–4 rounds.
- Focus days: One day lower body, one day upper, one day core.
- Active rest: Yoga or stretching when you need a break but still want to move.
And yes, if you want more variety, online platforms like Beachbody On Demand have plenty of guided bodyweight routines (I use them myself). You can even try yoga, Pilates, or meditation for balance. Use my code LISAS7BODI for 15% off.
Add-On Routines That Make a Difference
- Yoga: 10 minutes of downward dog = happy joints and calmer mind.
- Pilates: Think gentle, sneaky ab strengtheners.
- Stretching: Take five minutes between Zoom calls—you’ll feel human again.
- Meditation: Even a short breathing session after your workout resets your brain.
FAQs People Always Ask
Can I really build muscle without equipment?
Yes. Your body weight is enough—especially if you push yourself with reps, tempo, or harder variations.
How often should I work out?
3–5 times per week works great. Balance strength, cardio, and recovery days.
What about motivation?
Keep it fresh, set small goals, or rope a friend into joining you. Oh—and mark your workouts off on a calendar. There’s something deeply satisfying about checking those boxes.
Bonus: Household Hacks
Once these moves get easy, grab a backpack full of books or a gallon water jug for extra resistance. Who knew chores could double as weight training prep?
Remember: consistency > perfection. Even short workouts add up. And let’s face it—working out at home is way better than paying $100 a month just to wipe someone else’s sweat off the elliptical.
So, clear a little space, cue up your favorite playlist, and get moving. Your body will thank you… eventually.