When it comes to working out, most people think that they need to go to the gym in order to get a good workout. However, there are many exercises that can be done at home with little or no equipment. In fact, by doing a variety of different exercises, you can target every muscle in your body. Here are 17 exercises that can help you achieve a total-body workout. 17 at-home exercises for a total-body workout
Planking is a great exercise to do at home because you only need a few minutes and you can do it without any equipment. Start by lying down on your stomach with your elbows bent and directly under your shoulders. Place your toes on the floor and lift your body up so that you are resting on your toes and elbows. Keep your back flat, hold for 30-60 seconds, and then release. Repeat 3-5 times.
The basic move is to lie on your back with your hands behind your head, then to lift your legs and chest off the ground while keeping your back pressed against the floor. You can make this exercise more challenging by adding a twist to it. While lifting your legs and chest, twist your torso to one side, then switch to the other side. Be sure to keep your abs pulled in so you don’t strain them.
Plank Jacks are a great way to add intensity to your plank routine and work out your entire body. They’re also a great cardio exercise, so be sure to keep up the pace for maximum benefits!. Here’s how to do them:
- Start in a high plank position with your hands directly under your shoulders and your feet together.
- Jump your feet out to the sides, then jump them back together.
- Keep your core engaged throughout the move to ensure proper form.
- Repeat for desired number of reps.
Push-ups are a classic exercise and a great way to work your chest, shoulders and triceps. But they can be hard to do if you don’t have access to a gym or equipment.
-Place your hands on the edge of a counter or sturdy table, with your feet flat on the floor. Then slowly lower yourself down until your chest almost touches the surface, and press yourself back up.
The triceps muscle is located on the back of the upper arm, and it’s responsible for extending the elbow. The tricep dip is a great exercise to target this muscle. Here’s how to do it:
- Sit on the edge of a bench or chair with your hands on the edge, shoulder-width apart.
- Lean forward and slowly lower yourself down until your elbows are at a 90-degree angle.
- Use your triceps to press yourself back up to the starting position.
- Repeat 10-15 times for 3 sets.
If you don’t have access to a bench or chair, you can do tricep dips using your body weight as resistance.
Chest Flys are a great way to work your chest muscles. They can be done at home with a weight bench and some weights, or with just a weight band.
To do Chest Flys with a weight bench and weights:
- Sit on the bench and place your hands on the edge, shoulder-width apart.
- Lean back slightly and lift your feet off the ground.
- Extend your arms out to the sides, then slowly lower them back to the starting position.
- Pause for two seconds before repeating the movement.
- Aim for 12-15 repetitions.
- When you’re finished, release the weights and lower your arms to your sides.
Burpees are a great full body exercise that can be done anywhere, without any equipment. Here is how to do them:
- Start in a standing position.
- Drop down into a squat position, placing your hands on the ground in front of you.
- Kick your feet back behind you, so you are in a plank position.
- Immediately do a push-up.
- Jump your feet back to your hands, and jump up into the air, clapping your hands overhead.
Jumping jacks are a great way to get your heart rate up, and they’re easy to do at home. Here’s how:
- Start in a standing position with your feet together and your arms at your sides.
- Jump up and spread your feet wide apart as you raise your arms above your head.
- Quickly jump back to the starting position and repeat the movement.
- Try to keep your jumps as high as possible and focus on moving quickly from one position to the next.
- Continue jumping for one to two minutes, or until you start to feel tired.
- Take a brief break and then repeat the exercise for another minute or two.
Side Planks are a great way to work your core and improve your balance. They can be done anywhere, making them a perfect option when you don’t have time for a full workout. Here are a few tips for how to do Side Planks at home:
- Start by lying on your side with your elbow directly under your shoulder and legs stacked.
- Lift your hips off the floor so that you’re resting on your forearm and toes. Keep your back straight and hold for as long as you can.
- Aim to do 3 sets of 30-second holds per side.
- If this is too challenging, try starting with your knees on the floor instead of your feet. As you get stronger, progress to doing the exercise with only your toes touching the ground.
When it comes to staying fit, lunges are a great exercise to add to your routine. There are a few different types of lunges that you can do, but one of the most popular is the alternating lunge. This exercise works your glutes, hamstrings and quads, and it’s easy to do at home with just a few pieces of equipment.
To do an alternating lunge, start by standing with your feet hip-width apart. Step forward with your left foot and lower your body until your front thigh is parallel to the floor. Keep your back straight and your core engaged as you press back up to standing. Then, step forward with your right foot and lower yourself down again. Repeat this movement, stepping forward with the left foot each time.
Alternating squats are a great way to work your entire lower body. They can be done at home with no equipment necessary. To do alternating squats, stand with your feet hip-width apart and bend your knees until your thighs are parallel to the ground. Then, jump up into the air and switch legs so that the opposite leg is in front as you squat. Keep jumping up and switching legs as you squat. Be sure to keep your core engaged throughout the exercise to ensure good form.
Incline push-ups are a great way to target your chest muscles. By performing them on an incline, you put more emphasis on the upper part of your chest muscles. This exercise can be done at home with little or no equipment.
To do incline push-ups, find a sturdy surface that is elevated at least six inches off the ground. You can use a bench, stair, or even a box. Place your hands shoulder-width apart on the surface and walk your feet back until your body is in a straight line from head to heels. Bend your elbows and slowly lower yourself down until your chest touches the surface. Pause for a moment and then press yourself back up to the starting position.
When it comes to a good cardio workout, high knees are a great option. They are simple to do and can be done almost anywhere. Here is how to do them:
- Start by standing with your feet together.
- Drive your left knee up towards your chest, followed by your right knee. Make sure to keep your back straight and core engaged throughout the exercise.
- Continue driving your knees up as fast as you can for 30 seconds-1 minute.
- Rest for 30 seconds-1 minute and repeat for 3-5 rounds.
This is an advanced exercise that incorporates the entire body and will make you feel stronger in the process.
L-sit is a gymnastics move that is done in the air. It is an advanced move and should not be attempted until you have mastered all of the basic skills. L-sit can be done on a gymnastics apparatus such as a bar, rings, or parallel bars, or it can be done on the ground. In order to do an L-sit on the ground, you will need to first learn how to do a tucked position.
Start by lying down on your back with your legs together and your arms at your sides. Bend your knees and pull them towards your chest. Now, using your abs and thigh muscles, press your legs and hips off of the floor into the air while keeping your hands at your sides. Hold this position for as long as possible before lowering back down to the starting position. Repeat 10-12 times.
Bird dog is a basic bodyweight exercise that works your abs, glutes, and hamstrings. It’s easy to do at home with no equipment needed.
To do bird dog, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Keep your spine neutral, eyes focused on the floor in front of you, and core engaged. Extend one arm and one leg out straight as you hold for two seconds. Pause for a moment before returning to start position and repeat on the other side. Try to do 10-12 reps per side.
The bicycle crunch is a great way to work your abs. This move is very simple to do and you can do it at home with no equipment needed.
To do the bicycle crunch, lie on your back on the floor and place your hands behind your head. Bring your knees in towards your chest and lift your shoulder blades off the floor. Touch your right elbow to your left knee, then switch and touch your left elbow to your right knee. Keep alternating for the desired number of repetitions.
Bridge Crunch is a Pilates move that tones the abs, obliques, and lower back. It’s also a great move to help improve your balance. To do Bridge Crunch at home, you will need: a mat, a towel (or a yoga strap), and a stability ball.
- Lie on your back on the mat with your feet flat on the floor and shoulder-width apart, your knees bent to 90 degrees. Place your hands on the floor beside you.
- Bring your right knee in toward your chest, then extend it straight out to the side. Keep your left leg extended on the floor with your heel resting on the ball.