Workout at home with no equipment

Staying fit and active is crucial for overall well-being, but busy schedules and limited access to gym equipment can make it challenging to maintain a regular exercise routine. However, working out at home with no equipment can be an effective and convenient way to stay in shape. We’ll explore the benefits of home workouts, how to design a no-equipment workout routine, and some fantastic exercises that require nothing but your own body weight!

Stay active is so important!

Working out and staying active are vital components of a healthy lifestyle that contribute to overall physical, mental, and emotional well-being. Regular physical activity offers a plethora of benefits that positively impact every aspect of life.

By staying active, you don’t have to focus solely on sports; there are, in fact, many other ways to be active. Even if you take an hour-long walk every day or choose to bike to work, these are different ways to remain active. It is essential to engage in at least 1 hour of low-intensity physical activity every day.

Benefits of working out at home with no equipment

Working out at home with no equipment offers numerous benefits that make it an attractive and practical option for staying fit and healthy. Let’s explore some of the key advantages:


Home workouts eliminate the need to travel to a gym, saving you time and money. You can exercise whenever it suits your schedule, making it easier to maintain consistency.


No need to invest in expensive gym equipment or memberships. With bodyweight exercises, you use your own body as resistance, making it budget-friendly.

Privacy and comfort

Enjoy the privacy of your own space, allowing you to exercise without feeling self-conscious. You can also customize your workout environment to maximize comfort.


Bodyweight exercises can target all major muscle groups and provide a full-body workout. They can be adapted to suit all fitness levels, from beginners to advanced.

Effective no-equipment exercises you have to try

No-equipment exercises can be highly effective in providing a full-body workout. Here are some must-try exercises that target various muscle groups and boost your overall fitness:

  1. Squats: Target your quadriceps, hamstrings, glutes, and core.
  2. Push-ups: Engage your chest, shoulders, triceps, and core.
  3. Lunges: Work your lower body, focusing on quadriceps, hamstrings, glutes, and balance.
  4. Planks: Activate your core muscles to improve stability and posture.
  5. Burpees: A full-body exercise that combines strength and cardio for an efficient workout.
  6. Mountain climbers: Engage your core and elevate your heart rate with this dynamic exercise.
  7. Glute bridges: Target your glutes and lower back to improve hip stability.
  8. Tricep dips: Work on your triceps, shoulders, and chest using a sturdy chair or bench.

Transform your TV into your personal gym!

Effective alternatives equipment

When doing a home workout that requires equipment, you may use various household items as makeshift substitutes. These items can be convenient and effective alternatives to traditional gym equipment. Here are some common household items that you can use during your home workout:

-> Water bottles: Use filled water bottles or canned goods as makeshift dumbbells for exercises like bicep curls, shoulder presses, and lateral raises.

-> Backpack with books: Load a backpack with books or heavy items to create resistance for exercises like weighted squats or lunges.

-> Chair or step: Use a sturdy chair or step for tricep dips, step-ups, and elevated push-ups.

-> Towels: Towels can be used for exercises like slider lunges, mountain climbers, or hamstring curls.

-> Resistance bands: If you have resistance bands, they can be a versatile and compact tool for a wide range of strength training exercises.

-> Jump rope: A jump rope provides an excellent cardiovascular workout and can be a fun way to get your heart rate up.

-> Yoga mat: A yoga mat provides comfort and support for floor exercises and stretches.

-> Stairs: If you have stairs at home, use them for cardio workouts like stair climbing or step-ups.

-> Broomstick: A broomstick can be used for exercises like shoulder dislocates or as a prop for stretching.

-> Wall: Use a wall for wall sits, wall push-ups, or other bodyweight exercises.

Remember to be creative and mindful of safety when using household items as workout equipment. Always ensure that the items you use are stable and suitable for the exercises you plan to perform. With a bit of resourcefulness, you can effectively turn your home into a makeshift gym and enjoy a challenging and rewarding workout without the need for expensive equipment.

Workout at home with Fit at Home!

Welcome to Fit at Home, your ultimate fitness partner for effective and enjoyable home workouts with no equipments! With our comprehensive range of workouts for the whole family and expert guidance, you can achieve your fitness goals right from the comfort of your own home.

We love to make you move!

✓ Work out in front of your tv whenever you want.

✓ 24/7 on-demand with more than 500 workouts.

✓ For the whole family.

Young girl doing a Kids & Fun lesson at home

Fit at Home is your NUMBER ONE fitness app for the whole family. You can achieve your fitness goals, whether you want to lose weight, relax with our meditation videos, let your kids exercise more often etc. Our professional trainers will help you become the fittest, healthiest and happiest version of yourself and your family!