How to Exercise At Home Without Equipment

If you're trying to make your fitness routine more sustainable, working out at home is a great way to do that. But if you don’t have a spare room or garage space that you can convert to a home gym, what do you do?

Is it possible to get in a good workout if you don’t have space for a home gym?

Can you work out without buying expensive machines, weights, and benches?

What if you don’t have space for any equipment at all? Can you still exercise at home? 

Having a few key items at home does make it easier, but not having equipment doesn’t prevent you from working out at home. You can get in a great workout with no equipment at all!

But…what if you don’t know how to start working out at home without equipment? 

How to Start Working Out At Home Without Equipment

There are plenty of exercises you can do that use your own body weight as resistance. These types of exercises are called calisthenics, and can be used as a great foundation for any at home exercise routine. 

Here is a list of exercises without equipment that you can perform in your home right now!

List of Exercises Without Equipment

Before you begin, if these workouts are new to you, working with a certified personal trainer can ensure that you’re using proper form, helping you get the most out of these exercises while minimizing the risk of injury.  

1. Push- ups 

These are great for your chest, arms, and core. 
How to perform this exercise:  

Place your hands on the floor at chest level, with your palms slightly wider than your shoulders, fingers spread wide with your middle finger pointing forward. Your legs are straight and your feet are hips width apart.

Your core is engaged so your head, hips, and feet form a straight line (don’t let your hips drop and your lower back arch or raise your butt too high).

Slowly lower yourself by bending your elbows away from your body until they’re bent at a 90-degree angle.

Use your chest and palms to push yourself back up, extending your elbows as you come back to your starting position.  

If this is too difficult, modify your position so you’re balancing on your knees instead of your toes. 

2. Planks 

These are great for your entire core as well as your arms. 
How to perform this exercise:  

Lying on the floor, bring your forearms to rest on the floor, your elbows directly under your shoulders and bent 90-degrees.

Engage your core to bring your body off the floor, balancing on your toes with your head, hips, and feet forming a straight line (don’t let your hip drop and your lower back arch or raise your butt too high).

Hold this position. 

If this is too difficult, you can plank from a standard push-up starting position, with your hands/wrists under your shoulders and your arms fully extended. 

3. Squats

These are great for your glutes as well as your legs. 
How to perform this exercise:  

Stand with your feet approximately shoulder width apart and your toes pointing straight ahead or slightly turned out.

Slowly bend your knees, lowering yourself as if you were sitting down in a chair.

Be sure to keep your knees in line with your toes (don’t let them cave in) and don’t overarch your lower back. Keep your shoulder blades back and your chest forward.

Lower yourself until your thighs are parallel with the floor, or until you reach the level where your posture will shift if you go any further.

Slowly stand back up. 

If this is too difficult, use an exercise ball or foam roller and do wall supported squats instead.

4. Bird Dogs

This balance exercise activates your core, hamstrings, and glutes.  
How to perform this exercise:  

Start on your hands and knees, knees hip width apart, palms on the floor with your wrists under your shoulders. 

Engage your core, bring your shoulder blades together, and raise your opposite arm and leg (right arm and left leg) until both are parallel to the floor. Your toes are pointed towards the floor and you are looking towards your hand. 

Slowly lower both your arm and leg until they are back to their starting position, but not fully resting on the floor.

Do one set on that side, then switch to the other arm and leg (left arm and right leg).

If this is too difficult, you can alternate sides instead of doing one side at a time.

5. Side Leg Lifts 

This balance exercise challenges your core as well as your hips and glutes.
How to perform this exercise:  

Stand with your feet approximately shoulder width apart and your toes pointing straight ahead. 

Slowly raise one leg straight out to the side, as high as you can, while keeping your torso upright and your toes pointing forward. Keep your standing knee in line with your toes (don’t let it cave in). 

Slowly lower your outstretched leg until it is back to the starting position, but not fully resting on the floor.  

Do one set on that side, then switch to the other leg.

If this is too difficult, modify by lying on your side with your legs straight, one arm under your head for support and the other hand on the floor in front of your chest to help you balance.

Use this list of exercises without equipment for your next at home training session. When done together, these exercises provide a full body workout you can do in just 30 minutes - a great way to get in a quick, efficient workout at home whenever it’s convenient for you! 

If you have questions about any of these exercises or want to learn how to exercise at home without equipment, send me a message and let’s talk about how to get started. I offer at home fitness programs that are designed for you, no matter where you are on your fitness journey!