At home workouts

Performing bodyweight squats can enhance the strength and function of your muscles, tendons, and bones. This can help lower the chance of injury and make daily activities easier to perform. Stand with your feet about shoulder-width apart in front of a chair, with your toes slightly angled outward.Bend at the hips and knees, lowering yourself until your buttocks lightly touch the chair, while stretching your arms straight in front of you.

Home workouts

You can use small dumbbells, kettlebells, or any heavy objects you have around the house, such as a purse, backpack, water bottles, gallon containers, or a thick book. Another option is to create your own adjustable weight by filling a small tote bag with magazines or books. Hold onto a wall, desk, or sturdy (non-rolling, non-slip) chair for support as needed. As your strength improves, challenge your balance by releasing your grip on the support.

At home workouts for women

Find a strong, stable box or a solid bench to perform low-impact step-ups. This exercise helps improve balance, stability, and overall leg strength. For added resistance, hold weights or filled detergent bottles in each hand while stepping. This will make the move more challenging and effective.

At home workouts no equipment

This plank exercise targets your arms while also engaging your core. You can start either in a high plank or a low plank position on the ground, based on your preference. If needed, you can modify the move by resting on your knees. Another option is to try side planks, switching sides halfway through a 30-second interval. To increase difficulty, lift one leg at a time. Even small lifts of a few inches will intensify the challenge for your core.

At home workouts to lose weight

Walking is often seen as an easy and low-stress way to get cardiovascular exercise. Moving at a lively pace can help burn calories and fit seamlessly into everyday activities. It is also kind to the joints, making it a good option for people with different fitness abilities. This gentle form of exercise is accessible for almost anyone.

Easy at home workouts

Dance workouts rank among the most aerobic exercises, guaranteed to get your heart pumping! You can find countless dance workout videos to enjoy anytime, whether you have just a few minutes or a full hour. Styles range from hip hop to Zumba and everything in between. Try this fun, gentle dance workout from POPSUGAR Fitness to kick off your routine.

Best at home workouts

With Obe Fitness, you can bring NYC’s top trainers right into your home—offering 100 live sessions every week. Their hallmark 28-minute workouts are easy to fit into any day, and they also provide a 10-minute express option for when time is tight. For optimal results, aim for five sessions per week: two strength-focused Define classes and three cardio-focused Sweat classes. The program tailors recommendations to your experience and fitness level, encourages increasing resistance when ready, and suggests modifications for moves that might be too difficult.

At home workouts for beginners

Maintaining proper form is crucial when performing push-ups. Begin with a version you can do correctly, like lowering your knees to the ground. Move on to a more advanced variation once you can complete 10 to 12 repetitions without arching your back, cutting the movement short, or wobbling.

Home workouts for women

This is an excellent bodyweight movement that activates the glutes and several other muscles, preparing your body before adding more motion or weights. You can make the glute bridge more challenging by using resistance bands, while also focusing on tightening your core along with your glutes. Begin with a standard glute bridge, then progress to a single-leg variation. The single-leg bridge is particularly effective because it works the hamstrings, glutes, and core simultaneously.

Home workouts for men

Place both feet on a bench or box and lift them up. Position your hands on the floor, spaced at shoulder width, and hold a firm plank stance. Slowly bend your elbows to lower your nose toward the ground, pausing briefly while keeping your upper arms tucked in. Push back up with force, adjusting the box height to make it easier or harder.