Workouts do not require an extensive amount of time. You can get great results by exercising 30 minutes a day with no equipment needed. In this post, I’m going to share 20 exercises you can do at home 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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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.
20 Exercises You Can Do At Home – No Equipment Needed
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
Targeted Muscles: rectus abdominis and obliques
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
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
Targeted Muscles: thighs, hips and buttocks, quadriceps and, hamstrings
(10) Glute Bridges
Targeted Muscles: glutes, rectus abdominus, erector spinae, hamstrings, and adductors
Targeted Muscles: gluteus medius
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
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
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
30 Minutes or Less Home Workouts – No Equipment Necessary
Now that you know how to do each exercise, here are a few 30 Minute or less workouts you can do at home with no equipment necessary. 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 Buttocks – by Lindsey Review
30 Minute Indoor Cardio Workout – by Tone & Tighten
The Cardio Countdown – by Shaping Up to be a Mom
No-Gym Home Workout Plan That Is Guaranteed To Burn Fat – by HealthsCure
Leave a comment and share your favorite home exercises.
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