How to workout at home without equipment


Motivated yourself to caring your body muscles? But you don’t have any hope with instrumental accessories? Good news is, we are here with how to workout at home without equipment or whatsever!

Whether you are staked with your tight budget or lack of space to install any workout equipment, if you have a weight on which you are intended to work-all these 8 workouts without accessories gonna help you!

Lets stop the ado, and dive deep to see the details-

How to workout at home without equipment: 8 Workout for Beginner Bodyweight Exercises :

At first, we will talk about beginners. Gradually will move towards an advanced level!



Bridge is an warm-up bodyweight training, perfect for the beginner. Choose the right leggings for a workout before you start it. However, this workout is to activate your back portion (from posterior chain to lower extremities). You can start your day with this helpful equipment-free exercise easily.

How to do it?

  • Lay down on a flat space.

  • Keep your both arm in a straight position.

  • Bent both knees.

  • Slowly push up the body core position to move your lower posterior up.

  • Make sure your hips get full space to expand wholly.

  • Come back to the starting position slowly and repeat for 10 to 15 minutes.

Push Up


Push Up is one of the most effective bodyweight exercises. This exercise directly attacks (positively) the Chest, Triceps, and Muscle of the front shoulder. Oh, I forget to say about your body core, this exercise also directly targets on here!

How to do it?

  • At first, make a High Plank Position.

  • Put your hands on the floor. Here make sure your hands are stacked under the shoulder width part.

  • Blend your arm, so that your wrist can touch the floor.

  • Also bled your knees, make push-ups ups and downs position frequently.

Air Swimming:


If you want to activate your postural muscles, air swimming workout is for you. this workout directly targets the posterior portion, so improves the posterior health, and reduces back pain. It also helps you to earn a balanced strength on your backside

How to do it?

  • Lie on a flat space. Keep your stomach on the downside.

  • Extend your arm overhead.

  • Lift all your upper and lower extremities.

  • Acts like you are swimming in the air, Flutter the arm. Also, make ups and downs on both legs.

  • Return back to the starting position. Do the moves again.

Superman Punch:

Superman Punch workout

Superman Punch almost is similar to the air swimming workout. This workout will help to develop your posterior and lower extremities. , also to rebuild the posterior muscle groups. Superman punch move directly works on the hips, legs, and back portion. This move takes only 10 seconds at the start, then 3 to 5 sets repeating. If anybody wishes can gradually increase the repeat no.

How to do it?

  • Lay down with your stomach side at the down position.

  • Extend your arm overhead.

  • Lift the legs, chest, and arms as much as possible.

  • Squeeze both arms at superman punch style.

  • Repeat the punching move as per the above direction.


Break-dancer workout at home without equipment

Break-dancer workout attracts the newbie more. Funnily, people call it a sit-out, which is a combination of mobility and stability of your back &core portion, also on your lower extremities. You also can have a good level of strength and coordination capability with this beginner workout. And when you can frequently do this, it gives you lower cardio feel as well.

How to do it?

  • First, lay down on your arms and on your knees bent.

  • Place the hand under the shoulder, and the knees under the hip-width part.

  • Now move the knees slightly upward.

  • Keep your hip at the same position (a little low) and move your right leg underneath the trunk.

  • Rotate your full body slightly upward at the left position.

  • Repeat the same with the left leg. Rotate your full body in the right position.

  • Repeat 3 sets, with 1o seconds duration for 15 moves on each side/per set.

Chair Squat

Chair Squat workout at home without equipment

This push-up position is intended to strengthen the body’s core and the leg. Chair squat works on the body’s up too. However, though we are talking about working out without any equipment, Chair Squat usually needs a chair (which is available in every house). However, it’s actually a move by keeping a chair underneath your hip.

How to do it?

  • It’s a pretty simple workout. Start with a chair.

  • Sit down over the chair. Extend the arm parallelly to the bottom flat position.

  • Stand-ups after a while.

  • Speed up, after a few moves.

Stationary Lunge

Stationary Lunge workout at home without equipment

Stationary Lunge directly works to move on your Quads, Hamstrings, with Glutes. Speed up on stationary lunge also impacts to nurture the leg muscle groups.

How to do it?

  • Stand up and stance your position by splitting the legs from one another.

  • Place the right foot in the front flat position. Place the left legs up on the toes.

  • Blend the knees.

  • Blend the lung.

  • Make your hip parallel to the floor.

  • Slowly comes to the starting position pushing on the right knee.

  • Repeat with left leg.

Bird Dog:

workout at home without equipment

Bird dog pose is a combination of both bird and dog moves! It’s a whole-body movement, ensuring your body’s mobility and stability in a healthy way. If you are a beginner, this move is perfect to start. This pose is to remove laziness from body weight.

How to do it?

  • Focus on four! make a dog-like position.

  • Place the leg under your hip and the hand under your shoulder.

  • Keep the neck on unmovable.

  • Extend the left leg plus the right hand

  • The hips should stay at a square position on the ground.

  • Stay on this move for 3 to 5 seconds.

  • Repeat with the alternate hand and legs.


Can you build muscles without weights?

Yes, certainly you can! Without having dumbbells or other equipment your muscle can obviously build. In fact, there are lots of workouts that don’t need to use any tools but could be good to build the muscles. Push Up & Down is the most amazing of such workout.

Are 30 minutes of working out a day enough?

30 minutes working out is a general goal usually. However, if you are intending on a particular mind set-up, i.e. losing weight, building up muscle groups-you have to spend more. Besides this, you have to reduce your sitting time every day. The more sitting time you count per day, the more metabolic problem you have to face.


Of course, bodyweight exercises are the same as you can gather from exercise equipment. When you own can perform against the gravitational forces-its gonna amazing to make you fit and perfect!

Do not forget to wear comfortable workout clothes during the workout. It will help you to focus more!

That’s all on how to work out at home without equipment. Feel free to share any query related to today’s topic.

Good luck.

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