Home workouts are a great way to activate your core and strengthen your posterior chain — the muscles that run along the backside of your body — with a simple yet effective bridge exercise. Begin by lying on your back with your knees bent, feet flat on the floor, and your arms relaxed at your sides. Push through your heels and engage your core as you raise your hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then gently lower your hips back to the floor. Repeat for several reps.

At-home workouts centered on bodyweight exercises are a powerful way to develop strength and muscle, boost cardiovascular fitness, and control body fat. If going to the gym isn’t your preference or you’re pressed for time, you can simply make some space in any room and start moving right away. This guide highlights 30 bodyweight exercises that can be adjusted for beginner, intermediate, and advanced fitness levels. Begin where you’re comfortable and advance as you gain confidence and strength.

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At home workouts for women can strengthen your muscles, tendons, and bones through bodyweight squats, helping lower your risk of injury and making daily activities easier. Starting with a chair beneath you can assist in learning proper squat technique. Stand just in front of a chair with your feet about shoulder-width apart and your toes angled slightly outward. Push your hips back and bend your knees, lowering yourself until your hips lightly touch the chair. Extend your arms forward for balance. Press through your heels to rise back up to the starting position.

At home workouts no equipment: A great beginner-friendly pushup variation, this exercise helps you develop upper-body strength before progressing to a full pushup. Begin in a high plank position, supporting your body with your knees on the floor. Keep a straight line from your head to your knees as you bend your elbows, lowering your chest toward the ground. Maintain about a 45-degree angle at your elbows. Press through your palms to return to the starting position.

At home workouts to lose weight: Position yourself in a split stance with your right leg forward. Keep your right foot flat on the floor while balancing on the toes of your left foot. Lower your body by bending both knees until your right thigh is parallel to the floor. Press through your right heel to rise back to the starting position. Perform the desired number of repetitions, then switch legs and repeat.

Easy at-home workouts: This exercise targets your upper body, especially your shoulders. Start in a high plank position with your hands directly under your shoulders and your feet placed close together.
Engage your core and, without moving your hands or feet, lift your hips up and back into a Downward Dog position. Your body should form a triangle shape with the floor. Keep your neck relaxed and your eyes focused on your feet. Pause briefly in this position, then lower back down to the plank. Repeat the movement.

Best at home workouts: Donkey kicks are an excellent beginner-friendly move for targeting the glutes. This exercise focuses on all three glute muscles and helps strengthen and tone them effectively. Start on your hands and knees, making sure your wrists are directly under your shoulders and your knees are below your hips. Keeping your back flat, extend your right leg straight back toward the wall behind you. Keep your foot flexed, with your toes pointing down toward the floor. Maintain your hips facing the ground and tighten your glutes at the top of the movement. Bring your leg back to the starting position. Continue for your set number of repetitions, then switch to the other side.

At-home workouts for beginners: Start on your hands and knees, making sure your wrists are aligned under your shoulders and your knees are under your hips. With your neck in a neutral position, reach your left arm forward and extend your right leg straight back, keeping your hips level. Hold this position for about 2 seconds. Bring your arm and leg back to the starting point, then switch sides by extending your right arm and left leg.

Home workouts for women: Planks are an excellent full-body move that help enhance strength, stability, and overall athletic performance while lowering the chance of injury. Get into a forearm plank position, keeping your body in a straight line from head to heels. Avoid letting your hips drop or your lower back arch. Maintain the position for 30 seconds to 1 minute. That’s one set. Complete 2 sets in total.

Home workouts for men: You might not think about building up your hip strength until discomfort sets in — but it’s worth paying attention to, especially if you spend most of your day sitting. Lie on your left side, resting your head on your left hand and placing your right hand in front for balance. Keep your legs straight and stack your right leg on top of your left, ensuring your hips face forward. Raise your right leg upward without rotating your hips or upper body. Slowly lower your leg back to the starting position. Repeat for your chosen number of repetitions, then switch sides.