Home Exercise Program: 20 Exercises You Can Do At Home (No Equipment)

Health / Thursday, September 12th, 2019

Workouts do not require an extensive amount of time.  You can get great results by exercising 30 minutes a day with no equipment needed. 

By using the exercises in this post, you can create your own Home Exercise Program. And the greate this is these 20 exercises you can do at home can be done with no equipment needed. 

I’m also going to include a few workout routines that contain each of the exercises from the list.

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The Warm-up

Warming up before exercising is very important.  Doing a proper warm-up increases the blood flow to your muscles which results in decreased muscle stiffness, reduced risk of injury and improved performance.

An example warm-up when working out at home might include walking up and down the stairs in your home for about 3 minutes.  This will raise your heart rate and warm up your muscles. 

Jumping jacks, one of the exercises listed below, is also a great warm-up exercise as it engages the entire body.


Exercises You Can Do At Home - No Equipment Needed

Home Exercise Program

Working out at home is often confusing because it’s hard to know if you are doing the exercises right.  This post will help end your confusion.

The list below contains 20 exercises you can do at home.  It also includes an instructional YouTube video that demonstrates how to do each exercise properly.

Bookmark or save this post so that you can always refer back and make sure you are implementing each exercise correctly. With your smartphone handy you can review each video to ensure you have the proper technique. 

If in doubt, grab a family member and ask them to check out your form compared to each video.

Related Post: Tricks to Motivate Yourself to Work Out


Core Exercises You Can Do At Home

(1) Crunches

Targeted Muscles: rectus abdominis and obliques


(2) Planks

Targeted Muscles:  all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes


(3) Bicycle Crunches

Targeted Muscles:  rectus abdominis,  external obliques


(4) Leg Raises

Targeted Muscles:  rectus abdominis, internal and external obliques, iliopsoas and pectineus muscles of the hip and the rectus femoris of the legs


(5) Back Extensions

Targeted Muscles:  Erector Spinae – longissimus, iliocostalis and spinalis, multifidus and semispinalis


(6) V-Ups

Targeted Muscles:  abdominal muscles, obliques, back muscles, entire core, quadriceps, and hamstrings


(7) Russian Twists

Targeted Muscles:  obliques


(8) Sit Ups

Targeted Muscles:  rectus abdominis


Butt, Legs, & Thighs Exercises You Can Do At Home

(9) Squats

Targeted Muscles:  thighs, hips and buttocks, quadriceps and, hamstrings


(10) Glute Bridges

Targeted Muscles:  glutes, rectus abdominus, erector spinae, hamstrings, and adductors


(11) Clams

Targeted Muscles:  gluteus medius


(12) Lunges

Targeted Muscles:  glutes, hamstrings, quadriceps, calf muscles, abdominal muscles, and back muscles


(13) Donkey Kicks

Targeted Muscles:  glutes and hamstrings


(14) Wall Sits

Targeted Muscles:  glutes, calves, quadriceps, hamstrings, and adductor muscles


Full Body/Cardio Exercises You Can Do At Home

(15) Jumping Jacks

Targeted Muscles:  cardio exercise that engages all muscle groups at once


(16) Burpees

Targeted Muscles:  arms, chest, quads, glutes, hamstrings, and abs


(17) Mountain Climbers

Targeted Muscles: cardio exercise that also works the deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors


(18) Push-ups

Targeted Muscles:  chest muscles, shoulders, back of your arms, and abdominals


(19) Butt Kicks

Targeted Muscles: hamstrings and glutes


(20) High Knees

Targeted Muscles: cardio, tones lower body, and strengths heart and lungs


Home Exercise Program: 30 Minutes or Less Home Workouts

Now that you know how to do each exercise, here are a few 30 Minute or less workouts you can add to your home exercise program.  Each of these workouts incorporates the exercises demonstrated above.  Choose the workout that helps you target your specific desired results.  I recommend mixing them up to achieve a full body work out through the course of a week.

Remember to stay hydrated and enjoy the journey.

Morning Quick Start Work Out

  • 50 Jumping Jacks
  • 10 Push-ups
  • 40 Crunches
  • 50 Squats
  • 25 Lunges (per leg)
  • 60 Second Wall Sit


Belly Blaster Work Out

  • 30 Jumping Jacks
  • 20 High Knees
  • 20 Leg Lifts
  • 30 Jumping Jacks
  • 30 Russian Twists
  • 20 Crunches
  • 30 Jumping Jacks
  • 20 Back Extensions
  • 30 Second Plank


7 Exercises to a Round & Lifted Buttocksby Lindsey Review

30 Minute Indoor Cardio Workoutby Tone & Tighten

The Cardio Countdown – by Shaping Up to be a Mom

No-Gym Home Workout Plan That Is Guaranteed To Burn Fatby HealthsCure


Leave a comment and share your favorite home exercises.


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Exercises You Can Do At Home - Morning Quick Start Work Out


Exercises You Can Do At Home - Belly Blaster Work Out


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16 Replies to “Home Exercise Program: 20 Exercises You Can Do At Home (No Equipment)”

    1. Thanks Jen, it’s hard to know exactly how to do an exercise from just a written description. The videos are like having your own person trainer to show you the exercise.

    1. Thanks Kayleen! I tend to do the same workouts as well. But I think it’s good to mix it up a little. Especially when it comes to working different muscle groups.

  1. What a post..! I really liked it. The best part is you perfectly describe that which exercise is good for which part of a body or muscle and how we can do it properly through videos. Going to pin this informative piece.

    1. Thanks Sarah. I thought adding the targeted muscle groups would help those who want to focus on specific areas of their body.

  2. Great info Shawn. My gym attendance has been pretty non-existent this summer since my daughter is out of school. These exercises will definitely come in handy to add to my daily walk.

    1. Same here Stephanie. I’ve been walking this summer but I haven’t been doing any of my targeted workouts or weights in the gym.

  3. I love simple exercise routines. I am not really a fan of the gym so this is perfect for me . I can go at my own pace . I am not a big fan or crunches but planking is it for me. Squats are also a must do . I really appreciate the pins with the short routines ; I think anyone can do them 🙂

    1. Thanks Tachira… knowing how to do these exercises properly will go a long way for people like you who like to do their own thing and go at their own pace. Me and planks don’t get along but I still do them because they are so effective. I do prefer abs over cardio though.

  4. Thank you for these exercises. I hate going to the gym and it’s much more comfortable at home to workout for me but I never know which exercises I should start with.

    1. You’re welcome Crystal. Give these a try using the workouts listed. Or create your own using a combination of the ones demonstrated.

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