Push-ups Home workouts

6 Exercises You Can Do at Home with No Equipment

6 Exercises You Can Do at Home with No Equipment

Sustaining a healthy lifestyle is crucial in today’s fast-paced environment, and frequent exercise is crucial to reaching that objective. What happens, though, if you lack access to a gym or expensive equipment? The positive thing is that you can keep in shape without any specialized equipment. You may work out in the convenience of your own home using a range of excellent activities with only a little room and motivation.

The power of knowledge is at our fingertips as the digital era continues to impact our lives. It is absolutely feasible to achieve and maintain a level of fitness that makes you feel energized with the appropriate direction and a dash of dedication. This thorough guide is designed to accommodate your requirements, whether you’re an active professional looking to squeeze in health breaks in between sessions, a busy parent managing domestic duties and childcare, or an individual who prefers the solitude and comfort of home-based exercise.

Let’s start working on the body with no equipment at all:

1. Bodyweight Squats

Bodyweight squats are the first exercise we do at home without any equipment. Squats are a basic lower-body workout that works your glutes, hamstrings, and quads. To sit back into an imaginary chair, take a tall stance with both feet hip-width apart, extend both arms for support, and lower your body. Maintain a straight back with a raised chest. 3 sets of 12–15 repetitions are your target. The squat exercise boosts metabolic rate, fortifies the Centre of the body, prevents injuries, and enhances equilibrium as well as spinal alignment.

Home workouts squats

2. Lunges

Learn the art of equilibrium and use lunges to build your lower body strength. Standing straight, extend one leg forward, then squat down until both knees are at a 90-degree angle. Return to the starting position, then switch legs. Muscles involved in Lunges are Glutes, Hamstrings, quadriceps, and calves. For optimal results, incorporate three sets of 10–12 repetitions for each leg.

Lunges excercise

3. Planks

Planks are the isometric exercises including Transversus abdominis, Rectus abdominis, Internal oblique, External oblique, and other core muscles. Start in the push-up posture, but instead of resting on your hands, rest on your forearms to increase your stability and endurance. Maintain a straight line from head to heels while engaging your core. Start with maintaining the posture for 20–30 seconds, then as you get stronger, progressively increase the holding period.

Planks Home workout

4. Bridging Exercise

Bridging is a great way to strengthen your hip extensors and promote trunk stability and posture. In the lying down with back position, Keep your back straight, flex both knees forward, and the feet on the ground. Slowly lift your hips off the ground in an upward direction and lift as much as possible. A straight line drawn from your shoulders to your knees should be created while raising your hips.

Bridging exercise

5. Triceps dips

Triceps dips are a great way to give the triceps muscles the focus that they need. Make use of a solid chair or a small table. As you move your hips over the edge, keep your hands behind you with your fingers pointing front. To stoop and then push back up, flex your elbows. Include 3 sets of 12 repetitions to build stronger arms.One of the best workouts to improve your arm power and develop small muscles in the upper extremities is ground triceps dips.

Triceps dips Home workouts

6. Push-ups

Make use of the traditional push-up to strengthen the muscles in your upper body. Muscles such as the shoulders, triceps, and chest are all strengthened by this complex action. posture yourself in a plank alignment, keeping the palms a bit wider than shoulder-wide away. Flexing elbows will help you lower your body, then push yourself back to the starting position.

Push-ups Home workouts

Bonus: Burpees

If you want to challenge yourself even more, try adding burpees to your routine. Burpees are a full-body exercise that combines squatting, jumping, planking, and pushing up in one explosive movement. They can boost your cardiovascular fitness, burn calories, and improve your coordination and agility.

To do a burpee, start by standing with your feet shoulder-width apart. Then squat down and place your hands on the floor in front of you. Next, kick your feet back into a plank position and lower yourself into a push-up. Then push yourself up and jump your feet back to the squat position. Finally, jump up into the air and clap your hands above your head.

Repeat as many times as you can in one minute or set a number of repetitions for each set.



There you have it, six exercises you can do at home with no equipment. These exercises can help you stay fit, healthy, and happy without spending a dime on gym memberships or fancy machines. All you need is some space, some motivation, and some consistency.

Try to do these exercises at least three times a week, and vary the intensity and duration according to your fitness level and goals. You can also mix and match different exercises to create your own circuit or HIIT (high-intensity interval training) workout.

Remember, exercise is not only good for your body, but also for your mind and mood. It can reduce stress, improve your sleep quality, and boost your self-confidence. So don’t let the lack of equipment stop you from working out. You have everything you need to get started right now.

Anmol Chugwani

Written By:  Anmol Chugwani, Physiotherapist

Medically reviewed by Dr. kalpanaa