How to Work Out From Home without Equipment?

A home workout is one of the best things to consider if it is properly executed. But working out without equipment is difficult because not everyone knows about a fruitful workout without equipment and a gym trainer. In this article, I will guide how to Work Out From Home without Equipment?

Several exercises can help a lot in burning fat and getting gym-like results at home. But the main thing is doing the exercises properly and consistently.

You can pick out the different workouts and get the desired results at home without any weights or equipment


To start with a proper workout, you must begin warming up. Your body needs to warm up before starting a heavy workout as this will give some flexibility and easiness. For this, you can perform the below-mentioned exercise, which can be done without weights and equipment

  • Neck rotations 
  • Neck tilt
  • Shoulder rotations
  • Waist circles
  • Arm rotations
  • Side bends 
  • Side lunges
  • Ankle rotation
  • Spot jogging

All of these help in setting up your body temperature for a better workout. You can do 1 set of 10 reps of these warmup exercises.


A bridge is one of the great exercises for starting with, and it can be used as a warmup. To do it, you need to follow some directions properly to achieve effective results. 

Start with lying down on your back and knees in a bending position with flat feet on the floor. The arm should be extended out to the sides.

By tightening your core raise your hips and slowly get back in the position you have in the beginning. Repeat the same process for few times. 

Calf Raises

Calf raises good exercises for toning your legs. Stand straight by keeping your abs engaged, chest out, shoulders should be rolled out. Your feet and hip should be wide apart. You need to raise your heels in a way that feels like your back should be stretched out

After raising gradually lower the heels and raise them again. Slowly increase the speed and repeat the same process. You can do three sets of 20 reps or more if your body allows it

Chair Squat

Chair squat is a good exercises for your legs and thighs. If done correctly, it helps significantly in shaping and toning your legs. To start with the exercise, you need to start with a chair which helps in the proper execution of the exercise.

You must be standing in front of the chair, keeping your shoulder wide, and your toes will be pointed outside

Bend down by keeping your core tight and lower back straight until you come in touch with the chair. Arms would stay extended outside and return to the starting position after touching the chair. Repeat the same process again and again for few times. 

Knee Pushup

The knee pushup is the workout needed to increase your strength. These are beginner-friendly pushups. First, you must come into the plank position starting from your knees. Keep your elbows at an angle of 45 degrees and bend the elbows down towards the ground. Push back up to start and bend again. Keep doing the same process for few times

Jump Squats

Jump Squats is an exercise that targets calves, hamstrings, glutes, and quads. In this exercise, you must stand straight with your feet and shoulders. The person needs to push the hips out and flex the knees, which will get into a sitting posture

Now get back and then jump. At the same time, you need to side to propel the body up and land gently on the ground. 

Side Lunges

For the next exercise, one can make Side Lunges. The main target of the exercise is the hip flexors, quadriceps, hamstrings, and glutes. It is a way to warm up your hips before the leg training and helps you stretch the inner thighs.

Side lunges do help in improving hip mobility. While doing this exercise, you must stand with the feet hip-width apart and a large lateral step where one leg will be on your side.

Donkey Kicks

Donkey Kicks is the exercise that will target the gluteus medius and Maximus. If you do not have the equipment, then this can be the exercise you can use to tone and tighten your glutes and core. It prepares to perform for advanced variations and also improves the overall fitness level.

This helps in activating the muscles of the core, shoulders, and hips. This can be a great exercise to have million-dollar booty. 

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