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18 Best at Home Workout Routines: A Guide to Training Without a Gym

Do you want to exercise and get fit but have no time, resources, or energy to go to the gym? Don’t worry, all hope is not lost yet. A solution that you can do and requires no gym membership at all is to do at-home workouts!

Doing an at-home workout routine means that you don’t have to haul yourself to the gym as you can do it in your living room at a time that is most convenient for you. If you think this is what you need to kickstart your fitness journey, read on!

Are Home Workouts Really Effective?

The gym is a dedicated workout space that gives you access to multiple fitness equipment. You may be skeptical about an at-home workout since you’re just working out by yourself and you aren’t taking a fitness class or using a weight machine, but an at-home workout is certainly as effective as working out in the gym.

According to a personal trainer, starting up a home workout routine can be daunting but it can certainly be as helpful as what you’re used to doing in the gym. You don’t even need to buy special fitness equipment; you only need yourself and your own body weight.

Can You Get Ripped Doing Home Workouts?

Yes, you certainly can! Body-weight exercises are an effective way to build muscle, strength, endurance, flexibility, and balance. From push-ups and mountain climbers to core exercises and strength training exercises, bodyweight movements can become full-body exercises that can help you burn calories, tone your muscles, and make you fit.

Moreover, if you combine your bodyweight workout with a HIIT workout, you’ll have a full-body cardio challenge routine that will burn a significant amount of your body fat and build muscle in a short span of time.

Bodyweight Exercises You Can Do at Home

No matter what your fitness level may be, an at-home workout will benefit you in a lot of ways. You can build muscle, strengthen your joints, increase your flexibility, improve your range of motion, and stay fit all in the comfort of your home. Remember to warm-up first before doing any of the workouts below.

Shoulder Tap

In a high plank position, reach up with your left hand and tap your right shoulder. Then, use your right hand to tap your left shoulder.

High Knees

Stand with your feet hip-width apart. Lift up one knee to your chest. Next, switch to lift your other knee to your chest. Continue the movement, alternating legs as you jog in place.


Doing this full-body workout will greatly warm up your muscles. Begin in a standing position then drop your hands to the floor. Jump your feet back, going into a high plank position.

Next, jump your feet forwards again so that they are next to your hands. Stand and jump straight up, raising your arms overhead.

Bulgarian Split Squat

Stand facing away from a platform such as a low table or sofa. Rest one leg on the surface behind you. Lower yourself until your back knee almost touches the floor, then push back up. Swap legs after your complete 10 reps.

Glute Bridges

This workout works well as a warm-up. Lie on your back with your knees bent, feet flat on the floor, and your arms straight by your sides. Pushing through your feet and bracing your core, raise your lower body off the ground until your hips are fully extended. Squeeze your glutes at the top. Slowly return to the initial position and repeat.

Single-Leg Bridge

Simply follow the steps in doing a glute bridge workout but modify it by lifting a foot off the ground while keeping your leg bent to make it challenging. Lower your leg slowly and return to the initial position, and then swap legs to repeat.

Bicycle Crunch

This is one of the best strength exercises to do if you want to work on your core. Lie on your back and bring your legs to a tabletop position. Bend your elbows and put your hands behind your head. Crunch up and bring your left elbow to your right knee, straightening your left leg.

Release the crunch slightly, then bend your opposite leg and straighten your right leg, bringing your other elbow to your left knee. Repeat as many rounds as you can.

Side-Lying Hip Abduction

Lie down on your left side with your left leg straight as a starting position. Keep your right leg straight as well, with your right foot resting on the ground.

Lift your right leg up, maintaining the position of your body. Make sure that your hips don’t open up. Return to the start position, and repeat as many times as you want, then switch to the other side.

Plank with Alternating Leg Lift

Adding a leg lift to a plank can make this core workout extra challenging. Simply start by positioning yourself in a plank, then lift one leg up. Hold for 5 seconds, and return it to the ground. Repeat with your opposite leg.

Plank Jack

Position yourself in a high plank with your palms flat on the floor, hands shoulder-width apart, and shoulders stacked directly above your wrists. Ensure that your legs are straight behind you and that your core and glutes are engaged. Jump your feet out and in. Try not to let your butt and hips bounce up and down as you jump your feet in and out. 

Plank Builders

A plank is a great upper-body workout that benefits the shoulders and arms. Start in a forearm plank with your hands together. Ensure that your body is in a straight line from ankles to shoulders. Lift your right arm and place your hand where your right elbow was.

Straighten your elbow then do the same with your left arm so that you’re in a plank. Go back down onto your elbows and repeat on the other side.

Squat Jumps

With your back straight, lower yourself to knee height as if you are going into a squat position. Tuck your arms in, then spring off the floor and straighten your legs in the air, landing into a squat again.

Jump Lunge

Step forward with one foot and lower until both knees are bent at 90 degrees. Jump up and switch legs, landing in a lunge with your other foot forward.

Reverse Lunge

Stand with your feet shoulder-width apart, hands on your sides or on your hips. Step your right foot back longer than your normal stride length. Lower the back leg straight down until it is close to the ground, creating a 90-degree angle in the front leg.

Push through the heel and midfoot of the front leg to return to standing. Bring the back foot in line with your left foot. Repeat with the other leg. 

Spider-Man Lunge

Get into a high plank position. Next, bring your right foot forwards and place it outside your right hand. Step back, and then do the same on your other side.


For this workout, start on your stomach with your arms and legs extended. Keeping your neck neutral, engage your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as you can. Pause for 1 second at the top, and then slowly lower back to the start position.

Side Kick-Throughs

Start on all fours. Keep your back flat and your butt down, lifting your knees off the floor a couple of inches. Fix your gaze on the floor and keep your neck in a comfortable position. Kick your right leg underneath your body and out to the left as you lift your arm off the floor.

Tap your foot, then return to the all-fours position. Try to keep your knees hovered off the floor. Repeat on the opposite side. Switch sides and continue alternating for 20 seconds.

Dead Bug

You can activate your core muscles with this workout. Begin by lying on your back, legs at the tabletop, arms extended in front of you. In a coordinated motion, extend your left leg and drop your right arm above your head. Ensure that your lower back stays flat on the ground.

Next, bring your leg back to the tabletop position and your arm in front of you. Repeat with the opposite arm and leg.

Final Note

The best thing about doing an at-home workout is that you don’t have to go to the gym to be fit. Having a structured at-home workout training plan will help you exercise regularly and consistently, making it easier to achieve your fitness goals. 

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.