“Why aren’t you lifting heavy?” It is the most asked question these days. Lifting weights might seem like a way for us to fit into society. It’s the impact, but great to see people being more aware of physical health. Working out with equipment goes on a different tangent. We all want to build a body like Rocky Balboa or Jake LaMotta, but achieving that physique takes sheer will, perseverance, and, of course, strict diets. At the end of the day, it boils down to our preferences.
Somehow, we are trying to fit in a workout schedule despite our midlife, racy schedules. At times, we fail to do so. Wait, did you know that you could still achieve a great physique without any kind of gym equipment at home?
Workout at home without equipment?! The thought of it makes you feel sluggish, right? It’s easy to find an excuse to skip a workout when there’s no equipment. The truth is, you don’t need training aids to get into shape. You can build muscle and burn fat using just your body weight.
This workout guide will provide 15 bodyweight exercises and a 7-day home workout routine for you to get started.
Are Home Workouts Beneficial?
Working out at home is definitely accessible, budget-friendly, and highly effective. Bodyweight exercises help you improve strength, mobility, and endurance. Additionally, it activates muscle groups simultaneously for an extensive workout. The best part? You can exercise anytime, which perfectly blends into your busy schedule, and can be modified based on your fitness levels.
➣ Best 12 Exercises For Workout At Home Without Equipment in 7 Days:
1. Squats
Here we are, never forget the foundations. Squats are an extensive lower-body exercise that strengthens your glutes, quads, and hamstrings. They build strength and stability through functional movement.
How to do it:
- Stand with feet shoulder-width apart.
- Keep your chest lifted and back straight.
- Push your hips back and bend your knees.
- Lower yourself until your thighs are parallel to the ground.
- Drive through your heels to return to standing.
2. Push-Ups
A classic upper-body exercise to build chest, triceps, and shoulder strength. Core stability improves with consistent form and reps. Push-ups are perfect for any workout at home without equipment.
How to do it:
- Start in a plank position with hands under the shoulders.
- Keep your body straight and core tight.
- Lower your chest toward the floor.
- Stop before touching, then push back up.
- For beginners, drop to your knees.
3. Glute Bridges
Great for activating your glutes and hamstrings. This move also strengthens your lower back and improves hip mobility.
How to do it:
- Lie on your back with knees bent, feet flat.
- Place arms at your sides, palms down.
- Squeeze your glutes and lift your hips.
- Hold briefly at the top.
- Lower your hips with control.
4. Lunges
Lunges improve balance and coordination while strengthening your legs and glutes. They also boost core engagement during movement. Lunges are the perfect pick for your workout at home without equipment.
How to do it:
- Stand upright with feet together.
- Step forward with one leg.
- Lower your body until both knees are bent at 90°.
- Push back up to standing.
- Alternate legs with each rep.
5. Plank
A go-to core-strengthening move that also challenges your shoulders and back. Focus on holding your body in a straight line.
How to do it:
- Start in a forearm plank position.
- Keep elbows under shoulders.
- Engage your core, glutes, and legs.
- Maintain a straight line from head to heels.
- Hold for your desired time.
6. Mountain Climbers
This full-body cardio move burns calories and fires up your core. Great for raising heart rate during home training. An extensive inclusion in any workout at home without equipment.
How to do it:
- Begin in a high plank position.
- Bring one knee to your chest.
- Quickly switch legs in a running motion.
- Keep your hips low and your core engaged.
- Move continuously for 30–60 seconds.
7. Wall Sit
A static lower-body move that strengthens your quads, hamstrings, and calves. Increases endurance and mental toughness.
How to do it:
- Stand with your back against a wall.
- Slide down until your thighs are parallel to the floor.
- Keep knees over ankles, not past toes.
- Hold position, keeping back flat on the wall.
- Stay in place for 30–60 seconds.
8. Burpees
This total-body blast belongs in every workout at home without equipment. Burpees combine strength and cardio and are excellent for burning fat and testing your overall fitness.
How to do it:
- Start standing, then squat down.
- Jump your feet back into the plank.
- Do a push-up (optional).
- Jump feet forward to squat position.
- Leap upward with arms extended.
9. Superman Hold
Strengthens your lower back, glutes, and shoulders. Helps improve posture and supports your spine with consistent use.
How to do it:
- Lie face down on the floor.
- Extend arms in front and legs straight back.
- Lift arms, chest, and legs off the ground.
- Hold the position while squeezing your glutes.
- Lower slowly and repeat.
10. Jump Squats
A power move for your workout at home without equipment. Jump Squats are best for the lower body. Builds explosive strength and gets your heart rate up fast.
How to do it:
- Start in a regular squat position.
- Lower your body into a squat.
- Explode upward into a jump.
- Land softly and go right into the next squat.
- Repeat continuously for 10–15 reps.
11. Triceps Dips
This exercise targets the back of your arms and shoulders. Just use your body and a sturdy chair or bench.
How to do it:
- Sit on a chair with your hands next to your hips.
- Slide your hips off the edge.
- Lower yourself by bending your elbows.
- Push back up to the start.
- Keep elbows tucked in close.
12. Reverse Lunges
Another joint-friendly move for your workout at home without equipment. Easier on your knees than forward lunges. Builds balance, strength, and stability in your legs and core.
How to do it:
- Stand upright with feet hip-width apart.
- Step one leg back.
- Lower until both knees form 90-degree angles.
- Push through the front foot to stand.
- Alternate legs.
➣ 7-Day Bodyweight Workout Plan Without Equipment:
Day 1: Full-Body
Great way to kick off your workout at home without equipment. Warm up your body and activate all major muscle groups.
Routine:
- Squats – 3 sets of 15 reps
- Push-Ups – 3 sets of 10 reps
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 rounds, hold for 30 seconds
- Mountain Climbers – 3 rounds, 30 seconds each
Day 2: Lower Body
This one’s all legs; expect some soreness. Strengthen and tone your legs, glutes, and lower core.
Routine:
- Squats – 4 sets of 20 reps
- Wall Sit – 3 rounds hold for 40 seconds
- Glute Bridges – 3 sets of 15 reps (add a 2-second squeeze at the top)
- Lunges – 3 sets of 10 per leg
- Jump Squats – 2 sets of 12 reps
Day 3: Upper Body & Core Focus
A challenging but rewarding workout at home without equipment. Build strength in your chest, arms, and core.
Routine:
- Push-Ups – 4 sets of 8–12 reps
- Plank – 3 rounds, hold for 45 seconds
- Superman Hold – 3 rounds of 20 seconds
- Mountain Climbers – 3 sets of 40 seconds
- Glute Bridges – 3 sets (yes, glutes help stabilize your core!)
Day 4: Cardio Core Burner
No weights, just heart-pounding cardio, and a tight core. Burn fat and fire up your core.
Routine: (Circuit style – repeat 3 rounds)
- High Knees – 45 seconds
- Plank – 30 seconds
- Mountain Climbers – 40 seconds
- Jump Squats – 15 reps
- Superman Hold – 20 seconds
Day 5: Strength Day (Upper + Lower Body)
This builds strength right where you live—with your workout at home without equipment. Combine key bodyweight moves for all-over strength and control.
Routine:
- Push-Ups – 3 sets of 10
- Lunges – 3 sets of 12 per leg
- Wall Sit – 3 rounds, 45 seconds
- Squats – 3 sets of 20
- Glute Bridges – 2 sets of 15
Day 6: Challenge Day (Mini-HIIT)
Push your endurance and stamina. Go for intensity! Quick, sweaty, and super effective. Your body will thank you later.
Routine: (2–3 rounds, 1-minute rest between rounds)
- Jump Squats – 15 reps
- Push-Ups – 10 reps
- Mountain Climbers – 30 seconds
- Plank – 45 seconds
- High Knees – 45 seconds
Day 7: Active Recovery + Core Reset
Rest your muscles while keeping your body moving gently. This is a perfect end to an extensive workout at home without equipment.
Routine:
- Light stretching (5–10 mins)
- Glute Bridges – 2 sets of 15 (slow and controlled)
- Superman Hold – 3 rounds of 20 seconds
- Wall Sit – 2 rounds, 30 seconds
- Plank – 1 round, hold for 1 minute.
The Cool Down
For all those raging bulls out there, no need for expensive memberships and machines to get into shape. A workout at home without equipment lets you train with intention, anywhere, anytime. The best gym in the world is your own body and your commitment. Get stronger, leaner, or just feel better with these workouts that require no equipment.
