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What are some exercises I can do at home without any equipment?

Hi everyone, I have been trying to get in shape but with the current situation, I cannot go to a gym or studio. I am looking for some exercises that I can do at home without any equipment. I have a busy schedule so I can only spare around 30-40 minutes daily for exercise. I am hoping to target my abs, arms, and legs. Can anyone recommend some effective exercises that I can do without needing any equipment? Any help would be appreciated. Thank you in advance.

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Hi! Something that has worked for me at home is incorporating HIIT (High-Intensity Interval Training) exercises into my workout routine. HIIT exercises are quick but effective and require minimal to no equipment.

One of my favorite HIIT exercises is squat jumps. To perform it, you start in a squat position and then jump up as high as you can, landing back in a squat position. You can do this exercise for 30 seconds to a minute to get your heart rate up and burn some calories.

Another great exercise is mountain climbers. In a plank position, bring your knees towards your chest alternating legs as quickly as you can. This exercise targets the core and helps build cardio endurance.

Lastly, skater jumps are an excellent exercise that work your legs, glutes, and core. Start in a half squat stance and then jump laterally, landing in a squat position on the other side. This exercise is great for building speed, agility, and endurance.

Incorporating HIIT exercises into your workout routine is a great way to get your heart rate up, burn fat, and increase your endurance levels with little to no equipment. Good luck!


Hello there! I absolutely love doing yoga for my at-home workouts without equipment. You can easily find yoga routines on YouTube or apps that cater to your skill level and time available. The best thing about yoga is that it not only builds strength but also improves flexibility, balance, and reduces stress.

One simple yoga pose is the downward-facing dog which targets your arms, shoulders, hamstrings, calves, and back. Start on your hands and knees, then lift your hips up and push back. Allow your head and neck to relax, and hold for 30 seconds.

Another terrific yoga pose is the warrior pose which strengthens your legs, arms, and back. Step one foot forward and bend the front knee, keeping the other leg straight behind you. Raise your arms overhead, making sure your shoulders are relaxed. Hold each side for 30 seconds.

Yoga is excellent for improving your overall posture, especially if you work from home and have a sedentary lifestyle. By incorporating simple yoga exercises into your routine, you can enjoy the numerous benefits of yoga without any equipment or the need for a gym membership.


Hi there! I highly recommend doing bodyweight exercises for a full-body workout without any equipment. Squats, lunges, push-ups, and planks are great options to target your legs, arms, and abs. I usually start with 3 sets of 10 reps and increase gradually as I get stronger.

For abs, sit-ups and crunches are effective, but I also like to try variations like Russian twists and bicycle crunches. I find that doing a combination of these exercises helps me see results and strengthens my core.

If you want to incorporate some cardio into your routine, jumping jacks, high knees, and burpees are great options that can get your heart rate up in no time.

Remember to take breaks when needed and listen to your body. Consistency is key, so try to make exercise a part of your daily routine. Good luck!


Hi everyone! I have been working out at home for a few months and have found that calisthenics is a great way to stay fit without any equipment. Some great exercises that I would recommend include the classic push-up, the super-effective plank hold, and leg raises.

Push-ups can be tough, but you can start with modified push-ups with your knees on the ground to build your strength. Try to do 2-3 sets of 10 reps, and then increase the number of reps gradually as you become more comfortable with the exercise.

Plank holds are another great way to work your core. You can start with 3 sets of 30 seconds, then increase the duration as you get stronger. You can also try different variations like side planks which target the obliques.

Leg raises are great for your abs and hips. You can do them lying on your back with your hands under your hips and your legs raised straight up in the air. Lower your legs slowly without touching the floor and repeat.

Remember to keep your workout interesting by changing up your routine every few weeks. Consistency is key, so try to workout at least 3-4 times a week. Good luck!


Hello! As someone who often works out at home without equipment, I recommend doing bodyweight exercises that target multiple muscle groups at once. Burpees, mountain climbers, and jumping squats are great total body exercises that require only your bodyweight.

For arms, tricep dips using a sturdy chair or bench are a great way to work your triceps. For added intensity, try doing them with one leg extended. Another effective arm exercise is push-ups with your hands closer together or in a diamond shape. This puts more emphasis on your triceps and chest muscles.

For legs, I like to do variations of squats and lunges such as jump squats and walking lunges. These exercises target your quads, hamstrings, and glutes. For abs, planks and side planks target your core effectively. You can also try leg raises and bicycle crunches for a great workout for your abs.

It’s important to remember to warm up and stretch before your workout and to cool down and stretch after your workout. Incorporating a variety of exercises can help you avoid injury and make your workout more challenging. Good luck with your at-home workouts!

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