At home workouts

Position yourself in a staggered stance, placing your right leg forward. Keep your right foot firmly planted while your left heel is lifted so that you balance on your toes. Lower your body by bending both knees until your right thigh lines up parallel to the floor. Press through your right heel to rise back up to the start. Perform the set number of repetitions, then switch sides.

Home workouts

Start in a high plank, placing your palms directly beneath your shoulders and bringing your feet close together. Brace your core to keep your body steady. Without shifting your hands or feet, lift your hips upward and push them back into a Downward Dog position so your body resembles a triangle. Keep your neck aligned and your eyes toward your toes. Pause briefly, then lower back to plank. Repeat the sequence.

At home workouts for women

First, master the exercise using only your bodyweight. Once you feel confident, add a dumbbell or kettlebell for increased resistance, making sure to keep your glutes activated throughout the movement. Switch things up by adjusting the tempo. Slowly lower yourself down to a count of three, then drive back up to standing in one quick motion, really squeezing your glutes at the top.

At home workouts no equipment

Jumping lunges are an excellent exercise for building lower-body strength while also raising your heart rate. Begin by standing with your right foot forward, left foot back, and your right knee bent at a 90-degree angle. Explosively jump upward by pressing through both legs, then switch positions in midair so that you land with your left foot forward and right foot behind. Depending on your ability, you can touch down with straight legs or with your knees slightly bent. Lower back into the lunge stance and repeat the motion.

At home workouts to lose weight

Jumping rope can help with burning calories and improving muscle tone. However, building real muscle strength typically calls for structured resistance exercises. Skipping may also contribute to stress relief and better mood, but it should not replace professional mental health support. Like any form of exercise, outcomes can differ from person to person. Factors such as current fitness level, nutrition, and regular practice all play a role in the results you experience.

Easy at home workouts

You don’t need a gym membership to start strength training. A pair of dumbbells can be found online for around $50, but if you’d prefer a budget-friendly option, you can use everyday items at home—or even just your own body weight! For bodyweight exercises, moves like push-ups, squats, and lunges are perfect. If you want to get creative with household objects for your workout, take a look at this quick Buzzfeed video.

Best at home workouts

You don’t need to be in peak physical condition to start this program, according to Beachbody, the company that offers it. That said, Insanity is no easy routine. Designed by Shaun T., it features 10 high-intensity workouts lasting between 30 and 60 minutes, performed six days a week. Each session blends cardio and plyometric moves with intervals focused on strength, power, endurance, and core work. The approach centers on extended bursts of maximum effort, balanced by short recovery periods.

At home workouts for beginners

Stair climbing can quickly turn into a simple yet effective home workout. As you move upward, it strengthens both your thighs and calves. It also engages your glute muscles, giving your lower body a solid challenge. Each step raises your heart rate, making you breathe harder as you go. This natural increase in effort makes stair workouts an excellent form of cardiovascular exercise.

Home workouts for women

Push-ups are an excellent total-body exercise that engage nearly every muscle group, especially targeting the upper body and core. If a standard push-up feels too challenging, you can modify by lowering to your knees or pressing against a sturdy surface like a countertop. Check out DeVaux’s step-by-step push-up progression for guidance.

Home workouts for men

Perch on the rim of a box or bench with your legs stretched out; place your hands beside your hips and use your arms to hold your weight as you shift forward off the edge, then bend your elbows to lower yourself until you feel a stretch across your chest. Drive your arms back to straight in an explosive push to return to the start, and for more challenge place your feet on a raised surface.