Ever wanted to get in shape but don’t want to spend money on an expensive personal trainer?

Home workouts are a great way to stay fit and healthy without having to go to the gym or commit too much time out of your day.

In this post, you will learn how to get fit in no time.

What Are The Best Home Workouts?

The best home workouts Exercise depends on your goals and fitness level.

If you’re trying to build strength, bodyweight exercises like push-ups, pull-ups, squats, lunges, and planks are a great place to start.

If that ain’t enough, here is a comprehensive list of the best workouts at home:

1. Squats

Arnold Schwarzenegger’s personal trainer called this the king of all exercises! Excellent for warming up, great for training your lower body, and should definitely be included in any home workout routine.

Step: 1

Start by standing with your feet shoulder-width apart and your toes pointing forward.

Step: 2

Lower your hips and bend your knees until your thighs are parallel to the ground.

Step: 3

Make sure to keep your core engaged throughout the entire movement. And that’s it! Just keep squatting until you reach your desired number of reps or sets.

If you want to make it more challenging you can craft your own power rack or buy a simple squat rack.

2. Push-ups

My personal favorite full-body workout using just your body weight. I ALWAYS include the push-up in my home workout routine since it is great for strength training and can be done anywhere!

Step: 1

Start by lying flat on your stomach on the floor.

Step: 2

Place your hand’s palm down beside your shoulders.

Step: 3

Use your arms and legs to push your body off the floor until your arms are fully extended.

Once you’re in the extended position, lower yourself back down to the starting position under control.

3. Lunges

Lunges are an effective muscle-building workout for those that wanted to target both their legs and booty.

I have been doing these for years and they are one of my favorite bodyweight exercises.

Step: 1

Start standing with your feet hip-width apart.

Step: 2

Step forward with one leg, keeping your upper body upright and squared off over your front leg.

Step: 3

Bend your front leg until both legs are at 90-degree angles, making sure your knee doesn’t extend past your toes.

Be sure to keep your upper body straight

4. Jumping Jacks

Jumping jacks are great at-home cardio workout exercises to improve endurance.

Step: 1

Stand up straight with your feet slightly wider than hip-width apart and your arms at your sides.

Step: 2

Quickly jump both feet outward while raising your arms above your head.

Step: 3

Immediately reverse the motion by jumping back to starting position while bringing your arms back down to the sides.

5. Forearm plank

Jup. Sometimes you don’t need fancy gym machines to get shredded.

Forearm plank is one of the most effective bodyweight exercises since it targets your whole body.

Step: 1

Start by getting into a push-up position, with your hands shoulder-width apart and your feet hip-width apart.

Step: 2

From there, lower your body down so that your elbows are bent at 90 degrees and your forearms are parallel to the ground.

Step: 3

Hold this position for as long as you can, making sure to breathe evenly and try to maintain proper form.

6. Burpees

A great full-body exercise mostly done during HIIT workouts. Burpees are good for losing weight.

Burpees are also used by many basketballers because the explosive movement helps with increasing jumping power.

Step: 1

Start in a standing position with your feet shoulder-width apart.

Step: 2

Squat down and place your hands on the ground in front of you.

Step: 3

Kick your feet back so you end up in a push-up position.

Quickly do a push-up and jump upwards with as much explosion as possible!

Tip

Burpees burn a lot of calories.

If you want to see the quickest results and keep in check how many calories you’re actually burning you might want to consider purchasing a clip-on fitness tracker or ankle fitness tracker.

7. Mountain Climbers

One of the best at-home HIIT workout exercises is mountain climbing. This bodyweight workout will certainly raise your heartbeat.

It is a full-body exercise that benefits your quads, hamstrings, glutes, core, and arms.

If you want to work on your upper body, I highly recommend mountain climbers since they target multiple muscle groups.

Step: 1

Start in a high plank position, with your hands on the ground and your feet shoulder-width apart.

Step: 2

Bring your right knee up towards your chest, then quickly switch and bring your left knee up.

Step: 3

Continue alternating sides as quickly as you can.

8. Step-Ups onto a Chair or Bench

Want to add a little excitement to your home workout routine? Try step-ups! They’re a great way to get your heart beat up and train your legs at the same time.

Step-ups will focus on your lower body, just think of that time when you walked up so many stairs and felt a little fatigue in your legs the next day.

Step: 1

Start by standing in front of a chair with your feet hip-width apart.

Step: 2

Place your right foot on the seat of the chair.

Step: 3

Bring your left foot up next to your right so that you’re now standing on top of the chair with both feet.

9. Glute Bridges

Glute bridges are perfect to get your intense HIIT workout done. They target the glutes and hamstrings, which are some of the biggest muscles in the body.

Step: 1

Lie down with your back flat against the floor, feet hip-width apart, and arms relaxed by your sides.

Step: 2

Engage your core and glutes as you raise your hips off the floor until they are in line with your knees and shoulders.

Step: 3

Hold this position for a few seconds before slowly lowering them back to the starting position.


10. Sit-Ups

Whether you’re looking to improve your core strength or simply want a killer home workout, sit-ups are a great way to build muscle when doing a home workout.

Step: 1

Start by lying on your back with your knees bent and feet flat on the ground.

Step: 2

Lower your hips and bend your knees until your thighs are parallel to the ground.

Step: 3

Keep your chest up and make sure your knees don’t extend past your toes.

11. Jump Rope Intervals

If you’re looking for a fun and challenging home workout, consider getting yourself a jump rope.

This type of workout is a great way to get your heart rate up and burn some calories, while also providing a fun and unique challenge.

There is a reason professional boxers often use jump-roping for their workout sessions.

Step: 1

Start with a basic jump. Get the feel of the rope before you start adding any fancy moves.

Step: 2

Once you have the basic jump down, try alternating your feet as you jump, or jumping on one foot for a few jumps before switching to the other foot.

Step: 3

As you get more comfortable, you can increase the amount of time you jump for each interval.

12. High-Intensity Interval Training (HIIT)

Looking for an exciting and effective muscle-building workout? Look no further than HIIT!

A HIIT workout is perfect for building strength since it targets multiple muscle groups and has been shown to be more effective than traditional weightlifting routines.

Furthermore, HIIT workouts are recommended for anyone wanted to lose weight.

Tip

HIIT training will require you to move around quickly a lot. If you want to prevent injury, it is best to purchase an exercise mat. If not, make sure you have enough space.


If you are doing this in the living room, for example, it is best to move the furniture out of the way.

Step: 1

First, you have to understand that this is a cardio home workout, so you will be needing some space without bumping into your furniture.

Step: 2

Then, warm up with some light cardio exercises like jogging in place or jumping jacks.

Step: 3

Once you’re warmed up, it’s time to start your HIIT routine. This can involve anything from sprinting in place to doing burpees or push-ups.

Just make sure you keep tabs on the interval time between each exercise.

13. Sumo Squats

There’s no need to head to the gym for a great lower-body workout. That’s right, sumo squats are a fantastic way to tone and strengthen your butt, legs, and core, all from the comfort of your own home.

Step: 1

Start by positioning your feet as wide as you can.

Step: 2

Keeping your chest up and core engaged, lower yourself down into a squat by pushing your hips back and bending your knees.

Step: 3

Once your thighs are parallel to the ground, drive back up to the starting position.

14. Kettlebell Swings

This simple yet effective move is one of the most effective at home workouts and is a great way to train your upper body as well as your legs. Just a few minutes of kettlebell swings can torch calories and help you build strength.

So grab a kettlebell and include this in your home workout schedule!

Step: 1

Start by standing with your feet shoulder-width apart and a kettlebell in front of you.

Step: 2

Bend down and grasp the kettlebell with both hands, keeping your back straight.

Step: 3

Swing the kettlebell back between your legs, then explosively extend your hips and drive the kettlebell up overhead.

15. Reverse Lunges With Weights

Reverse lunges with weights are an excellent muscle-building home workout.

They target the quads, hamstrings, and glutes, and can be done with either dumbbells or a barbell.

Tip

If you don’t have any weights at your disposale, don’t sweat it. You can always use your trusty workout bag and fill it with clothes or other heavy materials.

Remember that adding weights will make it a more advanced workout. If you are struggling with the technique, try doing it without.

I can assure you, it will still be a killer lower-body workout!

Step: 1

The starting position is with your feet hip-width apart and a weight in your hand

Step: 2

Step backward with your right leg, Lunge down so both knees are bent at 90 degrees.

Step: 3

Keep your front knee over your front ankle and don’t let your back knee touch the ground.

16. Flutter Kicks

Out of all the full-body workouts targeting the abs, flutter kicks are one of the most effective ones. With this exercise, you will have six-pack abs in no time.

Step: 1

Lie on your back with your hands by your sides and palms facing down.

Step: 2

Lift both legs off the ground, keeping them straight at a 45-degree angle from your body.

Step: 3

Flutter kick by rapidly alternating flexing and pointing each foot while keeping the legs in alignment

17. Wood Chops

Wood chops are great for home workouts.

They target the large muscles in your back and shoulders, and can also help to sculpt your arms and core.

And let’s be honest, they sound cool.

Step: 1

Start by standing with your feet shoulder-width apart, holding a dumbbell in both hands.

Step: 2

Raise the dumbbell above your head, then bring it down diagonally across your body to the opposite hip.

Step: 3

Repeat on the other side.

18. Shoulder Taps

Shoulder taps are a great exercise for building shoulder stability and core strength. They also target the chest, triceps, and abs.

Step: 1

Start in a high plank position with your hands on a bench or step.

Step: 2

Tap one hand on the opposite shoulder, then tap the other hand to the opposite shoulder.

Step: 3

Keeping your core tight and body in a straight line.

19. Plank Jacks

Plank jacks are great for your upper body and core workout. They also target the shoulders, triceps, and chest.

Step: 1

Start in a plank position with your hands on the floor.

Step: 2

Jump your feet out to the sides, then back together.

Step: 3

Keeping your core tight and body in a straight line.

20. Standing Oblique

I always do standing oblique twists to target the oblique muscles and core. Il like them because they don’t take up much space and can be done from just my living room. Plus, they also work on the shoulders and legs.

Step: 1

Start by standing with your feet shoulder-width apart and holding a weight in both hands.

Step: 2

Twist your torso to one side.

Step: 3

Quickly twist to the other side.

21. Single Leg Deadlifts

Single-leg deadlifts are a great exercise for building strength and stability in the legs and core. They target the glutes, hamstrings, and lower back.

Step: 1

Start by standing on one leg with a weight in the opposite hand.

Step: 2

Keep your core tight and hinge forward at the hips, lowering the weight towards the ground while keeping your back straight.

Step: 3

Return to the starting position and repeat for the desired number of reps before switching sides.

22. Single Arm Bent

Over Rows / Single arm bent is a great exercise for targeting the back and shoulders. They also work the core and biceps.

Step: 1

Start by standing with your feet hip-width apart and holding a weight in one hand.

Step: 2

Bend forward at the hips and row the weight towards your chest, then lower it back down.

Step: 3

Repeat for the desired number of reps before switching sides.

23. Upright Rows

Upright rows are a great exercise for targeting the shoulders and upper back. They also work the biceps and traps.

note

For this exercise resistance bands are necessary.

Step: 1

Start by standing with your feet hip-width apart and holding resistance bands in both hands.

Step: 2

Pull the resistance bands up towards your chest, keeping your elbows high.

Step: 3

Lower the elastic back down

24. Tricep Dips

Tricep Dips Tricep dips are a great exercise for targeting the triceps. They also work the shoulders and chest. To perform tricep dips,

Step: 1

Start by sitting on the edge of a bench or step with your hands next to your hips.

Step: 2

Lower your body down by bending your elbows and keeping your back close to the bench.

Step: 3

Push your body back up to the starting position, straightening your arms.

25. Wall Sits

Wall sits are a tough (but fun) exercise for targeting the legs and core. Just like the forearm plank, they can not be missed if you want to build a six-pack.

Evander’s opinion

Wall sits are not my favorite exercises. I often try to make the best of it and do them in front of my TV so I can watch some YouTube at the same time.

Step: 1

Stand with your back against a wall

Step: 2

Slide down until your knees are at a 90-degree angle.

Step: 3

Hold the position for the desired amount of time.

26 Speed Skaters

Speed skaters are a great exercise for targeting the legs, particularly the glutes and inner and outer thighs. They also work the core and balance.

Step: 1

Start by standing with your feet hip-width apart.

Step: 2

Jump to the side and land on one foot, bringing the other foot behind you.

Step: 3

Jump to the other side and repeat

27. Alternating Supermans

Alternating supermans are a great exercise for targeting the lower back and glutes. They also work the core and balance.

Step: 1

Start by lying on your stomach with your arms and legs extended.

Step: 2

Simultaneously raise one arm and the opposite leg

Step: 3

Lower them back down

28. Incline Push-ups

Incline pushups are a great exercise for targeting the chest, shoulders, and triceps. They also work the core.

Step: 1

Place your hands on an elevated surface such as a bench or step.

Step: 2

Lower your body down by bending your elbows and keeping your back straight.

Step: 3

Push yourself back up!

29. Prone Bridge

Prone bridges are a great exercise for targeting the lower back and glutes. They also work the core and balance.

Step: 1

Start by lying on your stomach with your hands next to your shoulders.

Step: 2

Push your body up off the ground, keeping your back straight.

Step: 3

Lower your body back down.

30. Cross Crunch

Just like bicycle crunches, the cross crunch is a great exercise for your abs, especially the obliques.

Step: 1

Lie on your back with your knees bent and hands behind your head.

Step: 2

Bring your elbow towards the opposite knee, twisting your torso.

Step: 3

Return to the starting position

31. Bicycle Crunches

One of the most ab-tastic exercises to get those abs burning! Bicycle crunches have been in my workout routine for over a year now and I just can’t get enough of them.

Step: 1

Lie on your back with your hands under your head and your knees up.

Step: 2

Start paddling by kicking your feet forward, one at a time.

Step: 3

Start touching your right knee with your left elbow and your left knee with your right elbow.

FAQs Home workout exercises

It’s important to remember that there is no one-size-fits-all approach when it comes to building muscle. However, some of the best exercises for building muscle are compound movements such as squats, deadlifts, and presses. These exercises work multiple muscle groups at once, which provides the most efficient way to build strength and promote muscular growth.

The best bodyweight exercise is the burpee. The burpee combines a squat, push-up, and jump together in one powerful move.

It depends on the type of workout and your fitness goals. If you want to have a decent full-body workout at home, exercising 20 minutes 3 times per week can be enough for some people. But if you are looking to build muscle or make specific progress towards certain fitness goals then more time may be necessary.