Beginner Workout at Home Without Equipment

home workout without equipmenthome workout without equipment

Many people think that they have to build a home gym or join a fitness club in order to get a good workout. While having a few pieces of fitness equipment can intensity a workout routine, you can still achieve a full body workout at home without equipment. From your arms to your legs- and everything in between, you this beginner workout is challenging enough to engage all the muscles in your body, but easy enough to be done using only your body.


The key to getting the most out of any workout is to increase the heart rate after you have warmed your body up and stretched your muscles. Cardio exercises not only raise your heart rate, but they help you burn more calories during each workout. Even more, cardio exercises helps your body continue to burn calories after your workout so that you see results more rapidly. This is done with the delivery of more oxygen to your cells. And since cardio strengthens your cardiovascular system, these exercises will increase your overall performance endurance.

Jumping Jacks

Jumping jacks are easy enough that everyone knows how to do them but intense enough to be used as a light cardio exercise. Keep your body centered while jumping, and make sure you remember to breathe in and out continuously. Breathing in through your nose and out of your mouth will help you to take in as much oxygen as possible so that your blood becomes oxygen-rich.


This exercise is done as a continuous movement, flowing from one position to another without pausing. Start in a standing position, then squat down, placing your hands on the ground in front of you. Next, hop your feet off the ground push them back so that you land in a push-up position. Do one push up, then return your feet to their original position behind your hands. Then, with explosive movement, jump up in the air, as high as you can, with your hands over your head- as if reaching for the stars. When your feet touch the ground, go back to the ground and perform the entire exercise all over again.

Squat Tuck Jump Combo

This exercise engages all the muscles in your body, and when done repetitively, is sure to get your heart beating fast and your legs muscles burning. With your feet should-width apart and your feet pointed outwards slightly, perform a squat, going as close to the floor as you can. Next, exert as much energy as possible towards jumping up into the air and bringing your knees to your chest at the same time. When landing, return to the squat position- but dont stop. Immediately repeat the process of exploding upwards. With just a few of these, you will fell the burn.

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The muscles in your thighs and glutes are all connected. Containing the largest muscles in your body, these group of muscles is responsible for keeping your body erect while maintaining your balance- especially when standing on one foot. By adding calf raises to these exercises, you can also work out your lower leg muscles in order to achieve a total leg workout.

Prisoner Squats

Traditional squats are sufficient for exercising your upper leg muscles, but in order to make them more challenging, Prisoner squats force you to engage your legs muscles more. That is because your hands are behind your head, forcing you to use more of your core balance in order to perform the squat. The squatting movement is the same as the traditional squat. That means that the lower you squat, the more challenging the exercise is- to focus on going low- really low.

Walking Lunges

It does not take long before your thigh muscles begin to burn when doing this exercise. Even more, it does not take long to reap the benefits. In order to perform this exercise, start in a standing position with your hands on your hips. With one foot, step forward and lunge down until your thigh in front of you is parallel with the ground. Your back leg should be straight and extended. Keep your back straight up and remain facing forward as you elevate your body back up, bringing your rear foot forward and returning to the standing position. Using the opposite leg, repeat the process. Alternate legs as you walk, and focus on keeping your form so that the correct muscles are engaged.


One of the first areas that people want to work on is their abs. Just working out your abdominal muscles alone can change your entire appearance and posture. Making these exercises apart of a total body workout will result in a complete transformation that can be achieved without any heavy weights or intimidating machines.

15 Second Planks

Planks are core strengthening exercises, as they engage the totality of your abdominal muscles as well as your lower back. When performing a plank, start by laying on the floor with your arms extended in front of you as if you were Superman. Using your belly as support and balance, lift your arms, shoulders, chest, knees and feet off the floor and hold this position for 145 seconds before releasing. This exercise helps not only to increase muscle strength, but it will also help to recenter your core balance.

Torso Twisting Sit-Ups

When performing a traditional sit-up, many of us tend to slouch our backs and take on an incorrect posture. In order to make it easier to keep the back erect and abs fully engaged, the Torso Twisting Sit-Ups cause you to extend your core while twisting your body. Just like with any sit-up, this exercise is started off by laying on your back with your knees up and feet flat on the floor. And with your hands behind your head, you still raise your upper body so that your chest drives towards your knees. But instead of coming straight up, the difference here is that you twist your torso. Your right elbow should should be reaching towards your left knee, and vice versa. By doing so, not only are you keeping your back elongated, you are also engaging the side ab muscles- a bonus for those who want a slimmer waist.

As a final note, the intensity of each of these exercises can be increased by doing more reps and then the sets. For example, if you start by doing 3 sets of 12 reps of walking lunges and it is no longer a challenge, increase the reps so that you are doing 3 sets of 18 reps. A few weeks later, increase the sets so that you are doing 4 sets of 18 reps. Doing this increases endurance while constantly challenging your muscles to extend their maximum level of energy exertion. Ad if you keep going you may never need to step foot in a fitness club- even though your body will look like you workout there regularly.