- No gym,
- No weights,
- No equipment.
Can a decent workout be done? Absolutely. The number one excuse for not working out is a lack of time. I understand that, but the reality is you don’t need a lot of time to get a good workout at home in. You already have the only tool you will ever need to take yourself to peak health and fitness levels, your own body.
If you are serious about working out at home and changing your body, you should check out No Equipment No Excuses. It is the ultimate workout at home guide. These are the workouts I used to finally change my body, you can read more about that by clicking the banner below. With over 100 exercises to do at home, 66 tailored workouts and 5 long term plans you will never get bored reaching your fitness goals.
Here are a few exercises to do at home without any equipment.
Lower Body
BW Squats
Do them with or without the couch. The couch just makes it a bit easier to get your glutes involved, which is really important when it comes to most lower body movements. Make sure to lead with your hips first, the tendency is to bend directly from your knees, but make the first move with your hips, let your knees follow. Once you get the hang of it this becomes a great warmup exercise.
Overhead Squats
This is another variation of the squat that will ensure you stretch out the fascia in the front of your body. The same technique points apply as in the squat, you should move first with your hips. However, this time we want to hold something overhead. In this picture you see me using a broomstick, but you can hold anything you want. If you want to progress, you can hold something heavy. If you want more information about the benefits of this exercise you can read more about Overhead Squats here.
Single Leg Squats
These are a tough exercise and a good progression from the squat. You can do them without support, or you can put a chair next to you and hold onto it. Again, be sure to lead from your hips first. These will be quite difficult for people at first, but it is important to persist. Go as deep as you can, you will find your strength and mobility increase and improve and you will become much more efficient with time.
Single Leg Stiff Leg Dead lifts
These will really get your hamstrings going, you don’t need to hold anything as it is tough eccentric work alone. If you want to progress you can hold a heavy book, ball or something of that size out in front of you. Be sure to go down slowly, bend your knee slightly at the start of the exercise but don’t bend it anymore as you are moving. All the movement should come from the hips. As soon as you feel a pull on your hamstring you know you have bent forward enough, slowly bring your body back upright.
This video also shows the exercise in motion.
Overhead Lunges
This is a classic exercise with a little twist. Holding something overhead really stretches out your fascia and gives you an extra hip flexor stretch. Doesn’t matter what it is. Start with your feet together and step out into the lunge. Ensure that you step far enough so that your knee does not go in front of your toe, and to make sure you get good hip flexor stretches. I use a broom in this picture, but you can also hold a book or something light overhead.
Check out this video to see the exercise in motion.
Side Lunges
These are pretty tough, a great alternative to lunges and also give you a stretch in your groin and adductors. Step out to the side and try to keep your toes pointing forward. Go as far down in the lunge as you can, if you feel any pain in the knee stop at that point. You will find as you get stronger you will be able to go further down into your side lunge as you progress.
You can also see this exercise in motion.
Calf Raises
If you have a step to do this on it is better, if not no problem. Start with two legs and slowly lower your self. The count should be two beats down and one beat up. If two legs is to easy, move onto one leg. Although this is a very isolated exercise, I find it very important to help keep your knees healthy.
Step Ups
These are really good for your legs and your bum. Find a stable chair and you can get started. If the exercise is too easy find something heavy to hold to your chest or put a back pack on your back. Start doing these slowly and controlled on the way down.
Bridges
This is one of my favourite exercises and will really build up your bum. You should start with two legs on the floor, press up through your heels until your body is straight. Once you have mastered the two leg version, you can try the one leg. The same principles apply, push through your heels to make sure you really engage your bum! If that becomes too easy, put your foot up on a chair or couch and really work those glutes!
Reverse Hypers
Bit of a different one thrown in here, this is great for your butt. You can also hold onto a table. The important thing is that your hips hang off and your legs don’t touch the ground. Lift up using your hamstrings, glutes and lower back. This exercise is very effective for your posterior chain. Ensure that you lift up slowly.
I haven’t included any explosive/ jumping movements in this list, there are too many and that can be for another post. This is just purely strength work.
Upper Body
Pushups and Alternatives
There are so many alternatives to pushups that you can do at home. Check out this post on Pushups if you want more information about their benefits. You should keep your hands just slightly than shoulder width apart and ensure that your body is straight throughout the whole pushup.
- Normal Pushups
- T Pushups
- Pushups with weight/ backpack on
- Single arm Pushups
- Single arm wall pushups
- Clap Pushups (explosive)
- Incline Pushups (easier), you can also get on your knees as shown in the picture.
- Decline Pushups (Harder, with feet up on something)
Lying Pullups
Admittedly these look a little strange, but they work. If you are going to do pushups, you should do a set of these to balance out. If you have something you can lie under, such as a fence, two chairs with a broom stick across them or any surface or bar to pull up it is equally effective. These work your upper back.
Tricep Dips
This is a classic exercise that works your triceps. To progress put your feet up onto another chair.
There are many more upper body exercises to do at home, so make sure your sign up to the blog to receive your free ebook.
Abdominals, Activation, Core and Random Exercises
There is a massive amount of different ab exercises out there. There are a lot of situp variations that many of you are familiar with, I prefer you start working with prone holds to help save your lower back.
Prone Hold and Variations
In my opinion these are the ultimate ab exercise. Not only will you work your core and get rock hard abs, you will also save your back. being able to perform these for more than 2 minutes has been shown to decrease back pain considerably. If you want great abs, you should be including these. If you want to see more variations, check out this post on Prone Holds.
Supermans
These are great for stability, a good addition to your workout without weights. You will activate your glutes, as well as help your core and abs in the push up position version. Make sure you do the movement slowly and hold at the top for a beat. Once you get a hang of the ones on the floor, you can progress to the version in the push up position.
Glute Lifts
Great for activating and strengthening your bum. Bend your leg to 90 degrees, and then push your heel to the roof. This will ensure you are squeezing your bum muscles, and will help to activate them. Your bum is really important in a lot of movements so you want to make sure it’s functioning properly.
Arabesque
This one is great for activating your bum and is a really good balance exercise. Try to hold for 30 seconds. You’ll feel your quad too. You can do this on or off the cushion, the cushion just makes it harder and adds extra stability work.
Dead Bugs
A great abdominal and core stability workout. Lay on the floor with your arms and legs up as shown in the picture. From here you need to drop your arm and leg on the same side. Make sure your leg doesn’t touch the floor. Bring them slowly back up and repeat.
Inchworm
I like this one. It’s almost a flexibility one but I can throw it in there because it is working stabilizers and upper body a little. Hence it comes under the random tag. Gets the hamstrings loose and well as hitting your shoulders and core as you move down into the pushup position.
Bird Dog
Another one for activating your bum, as well as working on core stability. Alternate sides and hold for a second once your arm and leg are in the air. Make sure your body is straight.
Just remember you can always exercise at home without equipment and I hope this list opens your eyes to how easily you can get a full body workout. If you have any favourite home exercises without equipment that you do, leave a comment!
If you are serious about losing fat and changing your body for good then you are at the right place. If you are willing to put in a little bit of effort to make amazing changes, then you should check out this customized home workout program. Click the banner below to read more about how I used all the exercises above, and more to get my body to where it is today.
Hey! My name is Lauren. I'm a fitness and conditioning coach from Melbourne, Australia. Thanks to a long pro sports career and a degree in Human Movement, I'm well and truly a fitness nerd. Want to know more about me and my background? Read more 
wow! very nice post lauren. will come in handy when im working at the hospital and staying in doctors accommodation.
yea tht was great, I feel a lot better after tht, so thanx..
Awesome!
These look really fun, thanks a bunch.
They are going to be helpful during study breaks for me, help with the stress relief.
GREAT post! I”m all about gym-free fitness and always looking for more ways to do resistance training without equipment. These are great. Thank yoU!
I was wondering if I could get your opinion on this guy’s criticism of using resistance bands for training: http://ca.youtube.com/watch?v=LysSUBMqKnc
What do you think? Is it safe to use resistance bands to work out at home?
Thanks for this series of exercises. I’m a big fan of your blog.
G’day Jay
I wouldn’t take much notice of it from your point of view. I think he is basically saying that JUST doing tubing won’t develop the eccentric part of that movement, which is basically your upper back muscles stopping the arm, or decelerating it. If a boxer just did this exercise he would only develop the concentric phase, which is the pecs and shoulders pushing forward. Which is all that exercise would do using any apparatus. It won’t train the back to decelerate the arm. Basically he’s not making a whole lot of sense…even though partially he is right.
Resistance bands are very safe and good for you to use at home or at work. I wouldn’t only use them as you want to be lifting a bit heavier sometimes and you want to have a different stimulus.
Hope that explains it.
Inch worm is tough, animal movements are great for a warm up. We do them a lot at speed camp. Seriously though if you can’t get into a gym, just find a local play ground and you can do an awesome workout on the monkey bars. Be creative.
Very true Young Athletes. There are many thins oyu can do by yourself if you are stuck with no gym.
Great article Lauren. Im a big fan of bodyweight workouts. I also really like to do handstand pushups. They’ve helped me through some plateaus with my presses.
-Justin
Wow!
Great post, will surely come in handy when on vacation during the summer!
Thanks.
how does the box in the BW squat work on the glutes?
Also, spotted your Wii fit in one of the pics, what do you think of it? useful, or useless? (I’m thinking of getting one as a compliment to what i’m doing at the moment)
Great article BTW! I’m about to start using a local gym, but having more things to do at home will definitely help out.
Cheers
hey Alistair,
Box squats makes sure you lead with your butt when you squat, which really makes them kick in.
Yeah I like the wii fit, it has some really cool balance stuff on it I use a lot
Hey, I know this is the wrong section to do this but I sent you an e-mail asking you what you think about Zig-Zagging/Calorie shifting, and I just figured it’d be easier if you could respond on here I guess.
http://eatknowhow.wordpress.com/2008/03/17/calorie-shifting-fad-and-facts/
check out that site, it has some rounded information. I can’t say I really know a lot about this diet, and don’t really want to comment, but it just seems another way to mess around with your metabolism, not a long term solution. Oh and sorry I hadn’t responded to your email, I simply did not have time yesterday.
fantastic post!!
Miz.
Thanks
Nice article I loved it.
Hey I found a discounted magazine rate for women’s health that I thought you might be interested in:
http://www.magazinesusa.com/womens-health-magazine.cfm
Great workout!
I am for at home workouts…no excuses!
Best,
Coop
Thanks Coop!
Thanks! Will be using these and doing some power walking to get in shape for summer in South Africa!
Cool sounds like fun
Lauren this article is tops! do you mind if I put a direct link to it from my site? I think there is significant information in here that shows that you can workout anywhere, anytime! Love the vids too – you rock! (good luck in the pre-season as well!)
Jamie Atlas
hey jamie, of course you can put a link. thanks…pre season is tough. absolutely no time and still can’t feel my legs. Off to prague on wednesday, hopefully things can settle down soon.
That’s a very good article! Body weight exercises are always good. Hope you can post more soon.
There will definitely be more coming!
Fantastic advice. Anytime I can workout without having to go to the gym, I am completely for!
Glad you found it useful.
OMG u have a great butt, i want a butt like yours. Come and check out my blog. im gonna try a lot of these excercises. your blog rocks!
Hahahah thanks
So great to see another personal trainer’s blog that is actually full of useful information and not just advertising!
Thanks Fit Family that’s my aim! provide as much quality content as possible!
Thank You So Much for your website.. the only problem I am having is I had a car wreck back in May of last year… so I cant support myself on one foot at all. So the things such as lunges I am incapable of doing. I would do them if I could bend that way. lol. But I cant bend my right leg at all if it is not being supported at the exact same time as my left. It just doesnt bend. Yes I am allowed to work out my doc says and am going to physical therapy.. but my body has really gotten out of shape since the accident.
Do you think it would be possible to e-mail me and let me know of the things that would be best for my circumstances…. and also… I need to work out my back..? Any exercises for the back? How many times should I do each one also?
Thank You sooooo much for all your help!!
I wish you had 50 exercises to do at home.
Thank you!!!!!
Amy send me an email at [email protected] and we’ll work things out! I’m sure I can help just need more info!
Good Article. I hate drivi g to the gym and only have free weights at home and a treadmill! Boo! Thanks. Mainly its nice because I forget some of these while im working out.
Thanks happy I could help!
damn the chik in thos pics is HOT
u have a great butt
yummi
thanxz this is great to do at home since i dnt have any equipment
cheers
Nice article. I am having very much hectic schedule, so cant get time for work out. Now I surely perform those gym activity at home.
i thought of another exercise you can do, to workout your abs. lay down on the floor and lift your legs up, with you still laying on the floor. and keep your legs straight, as you lift them up
and there is always push ups, of all kinds and sit ups you can do, not to mention the various methods of stretching your legs, lower back, back, shoulders and chest and arms, you can do.
thanks Ryan!
I think learning these exercises is important for anyone looking to get fit and stay in shape, not only for those who don’t have access to equipment. Keeping this kind of knowledge at hand is important for when you gym has to close (like mine does over christmas), or you happen to go on a long distance trip and want to follow your routine tightly….
Yep these are great for sticking to your routine when travelling.
home gyms are nice too but make sure that you have the right equipment;;’
Im young but i found this website really usfull, b’cause i didn’t know half of these!! its great to find new excersises at home, so you can watch T.V or listen to music as you do them! Great website!!!!
Lauren,
Body weight routines are great when you just can’t hit the weights or when traveling. I always seem learn something new about myself.
I like your exercise choices. Another exercise I’ve found to be really effective is isometric wall squats with calf raises added for difficulty.
-Mitchell
Hey Mitchell, thats actually in my free ebook I love that exercise! Much tougher than it first appears.
Good luck to anyone wanting to change there lifestyle for the better, stay strong focused and patient it can take time, accept this with the right knowledge then your realistic goals should be achievable. Please anyone trying to lose weight unhealthy change your thoughts and method do it the right way the possitive healthy way and it will be easier to maintain for the long term
hahha, i tried these and they are FABULOUS. is there any more you could put up? thanks and we are super fit now. Thanks alot and for anyone out there who is feeling unfit try these they are super good.
x
Love Lily, Emma and Gus
Oh there is a lot more coming. Check out the recent posts and keep your eyes out for a new ebook/ program coming out!
(L)
xoxo
Thanks a ton! I like almost all of your exercises which are very easy to do at home. I’m doing these since years and would like to recommend them to all as they are simply beneficial. There are lots and lots of them which we can do at home to make us flexible and stay in shape.
I am a huge fan of exercising at home. I haven’t had a gym membership in over 20 years, and I am a marathon runner. I have a few pieces of inexpensive equipment like medicine balls, exercise mats and yoga balls, but other than that, my running shoes work just fine. I save on gym memberships and I still get a workout. The only problem is that if you plan to workout at home, you need to make sure you schedule time in your day and stick to it. You must be dedicated and continue to remind yourself that it is an investment into your long term health. Great information. Thanks for sharing.
Hi,
I really appreciate you offering this advice for working out at home. I have three small children and a husband and household to care for….not much time left for going anywhere that isn’t related to caring for all of that.
I’m a wannabe exerciser but have a really hard time knowing what to do or how. I am planning on using these movements and some others, if I can find some more ideas online, to start a ‘housewife workout’ routine.
I wanted to ask though….is it possible to work off a belly overhang? I have strong muscles throughout my body and have been losing weight for over a year (since my last child was born). My goal is to be strong, have great stamina, and if possible have no belly overhang. Is it even possible through fat loss and working out?
To get rid of that belly hang you actually need to lose fat. Fat loss is the key and you can’t spot reduce. It is absolutely possible, just keep going you sound like you are on a great way.
Great post. Nice pictures to illustrate the movements. Nice youtube vids. Love the couch idea for the reverse hypers.
~Dane
Hey there,
I really enjoyed your blog. It looks like a really good resource for people looking to get a great work out any vary their programs.
I also recently wrote a blog on getting a workout without weights.
Thanks.
Great page Lauren you have done a thorough job explaining these exercises. I only have one question for you. By watching Dr. Phil while working out, do you feel that it motivates you even further, or do you simply enjoy watching silly middle-aged bald men with moustaches?
Best regards from Globetrotting Martin!
Ha!
Cool post! Will be giving some of these excercises a shot when I get home
how long would you say, we would need to work out for. like for doing each one? im trying to lose weight because of my blood pressure. That and i am getting married next year, so i kinda wanna lose some weight for the honeymoon. lol
Aloha Lauren!
I love your blog and find the excercises very inspiring. There is one question I have though. I can do all you lower body strengthening and walk at least 5 miles 5 x week and 14 x 2, so I am pretty fit, however, I have been injured and can only use one arm, my left (I am right handed) arm. What excercises would you have me do for the upper body? I’d really appreciate your input.
Mahalo and Aloha
Peggy
Peggy my apologies, I’m back on the blog full time. Stepped away for a while. How are your injuries now?
Hey Lauren,
I have been working out on the bowflex revolution I bought recently. Well it was for my husband. However, I like what you have here. I am looking to change up my routine. I want to lose 10 lbs in one month, but need help. What do you suggest.
Sent you an email.
a good trainer will say don\’t worry about calories, worry about inches
Basically … its good. Am a marathoner, aside the basic training for sprinters and long distance runners that its been given to us.its very essential. most of the GYM don`t have good instructors and its cost effective. I trained @ home and sometime in the office its only on weekend i go for roadwork. even the Bible said it,,, “little exercise is good for the body”
Wow gr8 blog thx 4 sharing this with us I rarely don’t have time for exercise I am nearly always active and I love to swim but it was still helpful!! And Amanda I know I am not Lauren but it is unsafe to lose too much in a short space of time.
Spot on Beth!
I’ll try these for sure. I’m moving soon, and i want to be somebody everybody will recognize. Everyone says I’m really pretty, but Im not fit. So hopefully this’ll help.
Great workout pointers i am going to try
i think this a really good sight and it was very smart of you to put this on here cause some people don’t like gyms like me cause they are to crowded with gross sweaty human beings
These are really very east workout and can be done by anyone..Thanks a lot for sharing…
Thank you – very helpful.
all those that require thorough bending of the knees put unneeded pressure on those joints.
Not to be recommended on the long run
all others are very good
Thanks for the pointers. I’m told Iam in shape but I want to keep it fit. My mother conplains about her weight so this should help more. We don’t have equipment so using our couch should be fun. Thanks again!!
Thank you very much señora!
Good ideas, I was doing the chair lifts, and leg lifts, and of course crunches but you gave me alot more ideas to help me get back in shape
can anoyone tell me if these actually work for loosing weight
One of my favorite videos ever is this no equipment park workout in Central Park, a little old lady joins in about halfway through, check it out! http://www.youtube.com/watch?v=LEFbaHXKqwI
can anyone tell me if these actually work for gaining weight ?
They do if you use the right rep range and eat well (nutrition is way more than half the battle)
I have very tight hip flexors that affect my knee thanks for good ideas
Your advice on Psoas, pects and using tennis balls is great and
i did these last night, for the first time in 9mos. i crawled
out of bed this am and had very little pain. i plan to start your
exercises on this page also..such wonderful help and you are difinetly knowledgable .LAUREN thank you very very much
georgia/usa
No worries thanks for the positive comment
I found this very useful…..i need to lose 65lbs…..so i can Get back into shape! Just dont like what i see …..i want to feel sexy again….
How is it going Amanda? Email me at [email protected] if I can help you out at all.
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WOW!! Great blog! I have been trying to lose weight for a long time and now finaly I found a great program! Thank you so so much
Thank you very much! I have recently started trying to get in shape. I have been running 3-4 times a week but I need to add strength training to gain muscle and be fit but didn’t really know where to start other than the standard sit ups and push ups. These are great suggestions and I will definitely incorporate several of these exercises into my routine.
Good luck with it! Would love to hear your progress!
this was a helpful one…i dont need any things to have…i love this…
This really helped make my butt bigger. Lol
i tryed some of these and they really work! thx
Hey, I’m home for the holidays without the gym so looked at some of your exercises, I wanted to break them up into two workouts and do each twice a week, which exercises should I do together? I’m usually told opposite muscle groups, not sure how to pair them though, thanks!
Hey Kayleigh,
You’re not wrong, usually if you are working out four times a week and splitting the workout you basically don’t want to do the same muscle groups within 24 hours of each other…but that depends on how hard you are working as well.
May I suggest a better idea? Try this workout 3 times a week http://laurensfitness.com/2012/12/12/beginners-workout-routine-exercise-at-home/, and once or twice a week go for a long walk for at least 45 minutes. This will give you a lot better results than pairing some of these exercises together, the idea sets and reps are already there for this workout.
If you really want to do the strength work four days a week I would say the easiest split is upper + core and lower body. Make sure you subscribe and download your free ebook, there are quite a few more exercises on there you can add to the upper body and core section as it is not so big in this post. Let me know if this helps or if you prefer a more detailed split!
Thanks! I usually run everyday but wanted to start getting back into doing exercises, usually do core but haven’t been working upper body or legs in a while..I will give that link a try three times a week and see how it goes, thanks for the speedy response
Great! Combine this with the running and you will be set. Let me know if you enjoy the program. I plan on posting a lot more.
That’s really a good video and I’m downloading it now to share with my fiancé, she should try this! We are trying to live a more healthy lifestyle.
Do you mind if I quote a couple of your articles
as long as I provide credit and sources back to your site?
My blog is in the exact same area of interest as yours and
my users would truly benefit from some of the information you provide here.
Please let me know if this alright with you. Many thanks!
Absolutely fine!
Working out at home rocks. Going to a fitness center seems more like a distraction. The equipment can get dirty. You have to wait in line. I like the privacy of exercising in my own living room, running on a trail, or walking through a park.
You list 20, but we both know that there are thousands of at home workouts.
Hey Mark thanks for your comment! Yep there are a ton of workouts you can do at home
It’s a shame you don’t have a donate button! I’d certainly donate to this superb blog! I guess for now i’ll settle for book-marking and adding your RSS feed
to my Google account. I look forward to fresh updates and will
talk about this blog with my Facebook group.
Chat soon!
Appreciating the time and energy you put into your blog and
detailed information you provide. It’s great to come across a blog every once in a while that isn’t the same outdated rehashed information.
Wonderful read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.
I know regular strength work is essential for long term health . . . but have struggled to find regular times to get to a gym each week. Thanks to your blog – that is no longer an excuse!
How do we determine how many times we should do an exersise?
Hey Jimmy! These are just the exercises, if you sign up to my blog I will send you more exercises plus 3 free workouts you can start doing.
Hi
I think your blog is great and really helpful compared to others ive read. iv’e put on weight on my stomach and arms since being at university for the last few years and am due to go on holiday in a few months
can you suggest a workout routine or a few exercises i can do specifically for these areas please?
Hi Hannah! Thanks for your comment. So if you sign up to the blog you get two free workouts that you can start doing at home, and will help you with this. Remember that you can’t actually spot reduce fat. General exercise and good nutrition will get you the arms and stomach you want!
Hey very interesting blog!
Eating healthy can be a very daunting task for many people. Many people claim they can’t stick with eating healthy because healthy food does not taste good, or that eating healthy food is not convenient. However, the article below will prove that eating healthy does not have to taste terrible or be difficult. In fact, eating healthy can be quite delicious and simple.
I couldn’t agree more with your blog. Great exercises, and perspectives on an anywhere workout system. One reason I couldn’t agree more, is I have a similar site called Workout Anywhere, http://www.workoutanywhere.net. Who needs an expensive gym membership or has a surplus of free hours each day for exercise. We provide new, weekly workouts much like yours.
Great work! Hope to see more soon.
Joey
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Wanted to say thank you. I use exercises explained on your web page when I could not afford to buy the DVD a doctor wanted me to buy. Money being a major factor, I am not going to a gym either and the exercises here seem to be meeting my physical therapy needs at home. I was happy to find this site.
Hey DK thanks for the kind words, and I am glad I can help!
It’s truly a great and useful piece of info. I am glad that you simply shared this helpful information with us. Please stay us up to date like this. Thanks for sharing.
First of all I want to say superb blog! I
had a quick question which I’d like to ask if you do not mind. I was curious to know how you center yourself and clear your mind before writing. I’ve had trouble
clearing my mind in getting my ideas out there.
I do take pleasure in writing but it just
seems like the first 10 to 15 minutes tend to be lost simply
just trying to figure out how to begin. Any suggestions or tips?
Thanks!
Thanks Lauren for the really useful post
No worries!