A Fun Simple Workout At Home With No Equipment

So, you want to get started with strength training, but you have no equipment or do not want to leave your house? No problem! Performing a beginner workout at home with no equipment is an excellent way to start.

Working with only your bodyweight helps you to get yourself acquainted with the moves before adding external weights or resistance like bands to the mix, kettlebells, or dumbbells.

Sivan Fagan, an ACE-certified personal trainer and owner of Strong with Sivan in Baltimore, explains that “Bodyweight is still resistance.” “The fact that you have no external resistance does not mean that it will not be intense—particularly when you’re doing the move correctly and under control.”

Firstly, it is essential to master the moves, she adds, because if you include external weight or resistance too early, you might end up working muscles that are not really supposed to be the major drivers in your workouts, and that can make you susceptible to injury or strain.

For example, if you want to do the glute bridge, you can load it up with barbells, dumbbells, or other kinds of external weight. But suppose you’re yet to master the lumbopelvic control first (i.e., how to stabilize your pelvis and spine). In that case, you may end up overstraining your lower back instead of completing the move by using your glutes or hips.

If you want to get in a full-body workout, ensure that you’re hitting all the main parts of your body, Fagan says, shoulders, chest, back, core, hamstrings, and quads.

The beginner exercise at home with no equipment below ensures that with just 4 movements—you’ll be working your back with a Superman variation, your shoulder stability and chest with a push-up, your glutes and hamstrings with a glute bridge, and quads with a lunge.

Although this body exercise is great for a beginner, more advanced exercisers can enjoy it too, but with only a few tweaks (see below).

The Workout

1.       Forward lunge

2.       Hands-elevated push-up

3.       Glute bridge

4.       Superman with pull-down

What you need:  A step or a box and an exercise mat for comfort.


Perform 10 – 15 repetitions of each workout in a circuit, and go from one to the next without taking a rest. After you complete all four exercises, rest for about 120 seconds—complete four rounds total.

1.       Forward Lunge:

  • Stand with your hands clasped in front of your chest or at your sides and with your feet shoulder-width apart. That is your starting position.
  • Move your left foot forward (about 2 feet) and place it firmly on the floor. As you move your legs forward, bring your hands in front of your chest if you have them at your sides.
  • Create two 90-degree angles with your legs by bending your knees. Ensure that your torso is slightly forward and your chest is upright so that your back is flat and not rounded forward or arched. Ensure that your left knee is above your left foot and your left quad is parallel to the floor. You should engage your core and butt.
  • Return to the starting position by pushing through your left foot. That’s one rep.
  • Perform about 10 – 15 reps, then switch to the next exercise.

Note: You can add challenge to your forward lunges by holding a pair of dumbbells. Fagan said that walking lunges are actually an advanced variation even when done with only your body weight, so make sure you have mastered the forward lunge exercise before you try it.

2.       Hands-Elevated Push-Up:

  • Position your hands shoulder-width apart on a step or low box and get yourself into a high plank position with your shoulders, hips, knees, and feet in a straight line. Engage your core and keep your elbows tucked in close to your torso sides. That is your starting position.
  • Lower your chest to the box by bending your elbows and pulling your shoulder blades together.
  • Straighten your arms to return to the starting position by pressing through your palms. This is the first rep.
  • Repeat these processes to complete about 15 reps.

According to Fagan, the higher the step or box, the easier it is to carry out this modified push-up. As you begin to get stronger, you can use a shorter step by gradually lowering your hands. Once you’ve mastered the modified version, a push-up off the floor would be an excellent choice. Instead of using a box or step for a greater challenge, you can elevate your feet if you are an advanced exerciser.

3.       Glute Bridge:

  • Lie on your back, with your arms at your sides, your knees bent, and your feet planted flat on the floor hip-width apart. That is your starting position.
  • Squeeze your abs and glutes, and lift your hips a few inches off the floor until your body forms a straight line from your knees to your shoulders by pushing through your heels.
  • Hold this position for a second and then return to the starting position by gradually lowering your hips. This is the first rep.
  • Repeat these processes to complete about 15 reps.

Fagan says that you can add external weight or resistance to increase the challenge, for instance, by wrapping a mini-band around your lower thighs above your knees or by holding a dumbbell on your upper thighs and lap. Just ensure you’re feeling this movement in your hamstrings and glutes—not your lower back—before adding any external resistance.

4.       Superman With Pull-Down:

  • Lie with your face down on the floor, your elbows bent to 90 degrees, and your arms at shoulder height so that your shape roughly looks like a goalpost.
  • From this position, engage your upper back and core while lifting your chest, arms, and shoulders off the floor and squeezing your glutes, and lifting your feet off the floor. Be careful to avoid crunching your lower back as you lift. This is a strength movement and it is not about flexibility.
  • While you’re in this lifted position, keep your neck in a neutral place with your spine by looking towards the floor. Stretch both of your hands over your head, then pull your arms back to their goalpost position by pulling your shoulder blades back.
  • Breathe out as you lower back to the floor. This is the first rep.
  • Repeat these processes to complete about 15 reps.

According to Fagan, more back-of-the-body work can generally benefit beginners, so if you can lay hold of a resistance band at home, adding rows or other pulling variations to your exercise routine is super beneficial. If you want to make this movement more challenging, consider adding a 1 or 2-second pause at the top.

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