Home Workouts

Home Workouts to Get Fit: Routine for All Fitness Levels

Finding time to go to the gym or participate in fitness programs may appear impossible for many of us. However, being active and leading a healthy lifestyle is critical. The good news is that you don’t need a gym membership or pricey equipment to meet your fitness objectives. Welcome to the world of home workout routines, a practical, effective, and adaptable approach to keeping fit no matter how hectic your schedule is. In this article, we will look at the multiple advantages of home workouts and offer you a selected list of exercises and tips to get you started on an exciting fitness journey from the comfort of your home. Prepare to sweat, gain strength, and learn how to transform your home area into your fitness refuge. Yoga positions and strength training routines that use your body weight as resistance allow you to work out at home without equipment.

If the thought of home workout makes you groan, reconsider! When done correctly, utilizing only your body weight can compete with you.

Clear a place in the living room and get ready to sweat, whether going to the gym isn’t your thing or you’re short on time. Start where you feel ready and proceed with the bodyweight exercises we’ve included below, which may be scaled for beginners, intermediates, and advanced exercisers.


Home Workout: Beginner Routine

Each exercise should be performed twice, with 30 to 1-minute rest intervals between each set of 10 to 15 repetitions. This exercise regimen is excellent for beginners and should last 15 to 20 minutes.

1. Bridge

Use a bridge to engage your core and posterior chain (a fancy word for your body’s backside). This is a fantastic warm-up exercise.


  • Legs bent, feet flat on the ground, and arms out to the sides as you lay on your back.
  • Lift your bottom off the ground until your hips are entirely extended while bracing your core and pushing through your feet. At the top, squeeze your glutes. Return slowly to your starting position and then repeat.

2. Couch Squat

Squat to build leg and core strength, simplifying daily activities. You can learn the appropriate form by starting with a chair underneath you.


  • Stand in front of the chair with your feet shoulder-width apart and slightly pointed out.
  • Allowing your arms to extend out in front of you, sink back and down until your bottom hits the chair, hunching at the hips and bending your knees.To get back to the beginning position, lift your heels.

3. Knee Push-Ups

This push-up will help you gain strength before attempting a conventional push-up because it is beginner-style.


  • From your knees, adopt a high plank position.
  • Bend your elbows as you drop yourself to the ground, keeping a straight line from your head to your knees. Your elbows should remain at a 45-degree angle.
  • Restart by pushing back up.

4. Standing Lunge

With a stationary lunge, work your glutes, hamstrings, and quads.


  • With your right leg in front, split your stance. Your left foot should be on its toes, and your right should be flat on the floor.
  • Lunge while bending your knees, pausing when your right thigh is perpendicular to the ground.
  • To return to the starting position, lift your right foot with a push-up motion. After completing the specified number of repetitions, switch legs.

5. Upright Dog to Plank

This exercise will put a lot of strain on your shoulders. Who said exercising your shoulders required weights?


  • Put your feet together and into a high plank stance with your hands piled beneath your shoulders.
  • Put your hips up and back into the Downward Dog pose while keeping your core engaged and your hands and feet still. With the ground, your body should create a triangle. Retain a neutral neck position. It would help if you were looking down at your feet.
  • Hold for a brief moment before going back to the plank. Repeat.

6. Direct-leg Donkey Kick

Do some donkey kicks to tone your glutes.


  • Get down on all fours, your hands, and knees in line with your shoulders and hips.
  • Straighten your back and extend your right leg to the wall you’ve created in the back of your head.
  • Keep your foot flexed with your toes pointed downward toward the ground. Be careful to maintain a square hip position. At the top, squeeze your buttocks.
  • Go back to the beginning place. Repeat as many times as necessary. Continue with the opposite leg.

7. Dog Bird

The Bird Dog stance is a full-body exercise that calls for stability and balance and is easily adaptable to your fitness level. If you’re a newbie, start with this version.


  • Get down on all fours and position your hands and knees so that they are squarely beneath your shoulders and your hips, respectively.
  • Extend your left arm and right leg simultaneously while keeping your neck neutral and your hips equidistant from the ground. Here, pause for two seconds.
  • Go back to the starting place. Do the same with your left leg and right arm.

8. Plank With the Forearms 

Planks are a full-body workout that works the core to the max and requires strength and balance.


  • On your forearms, assume a plank position. From head to foot, your body should be in a straight line.
  • Make sure your hips and lower back are not sagging. For 30 to 60 seconds, maintain the posture.

9. Lateral Hip Abduction

You might wait until your hip muscles start to affect you before considering strengthening them, but you do! If you sit all day, this is especially true. Hip-targeting exercises will help reverse that.


  • Lie on your left side with your right foot flat on the floor, left leg straight, and right leg straight.
  • While keeping your body in the same position, raise your right leg. Don’t let your hips open up.
  • Go back to the starting place. Do the necessary repetitions, then go on to the opposite side.

10. Cycling Crunch

A specific ab move doesn’t hurt, even if practically all of these strength workouts will train your core.


  • Bring your legs up to a tabletop position while lying on your back. Put your hands behind your head while bending your elbows.
  • Straighten your right leg as you crunch up and bring your right elbow to your left knee.
  • Let go of the crunch a little. Bring your left elbow to your right knee while bending your right leg and straightening your left leg.
  • Repeat as many times as necessary.

Home Workout: Intermediate Routine

You can attempt these intermediate techniques if you have mastered the beginner routine. Each exercise listed below should be done twice for 10 to 15 reps. After a minute of recovery, move on to the next activity. Timed rounds are an alternate, more sophisticated method. For instance, perform each exercise for 1 minute before doing the circuit twice. Every time you finish the routine, compete against yourself to complete 1 or 2 more reps.

1. One-Legged Bridge

Any workout that is performed on just one leg is automatically more brutal. Follow the instructions for a bridge here, but elevate one foot off the ground for an intermediate challenge while keeping your leg bent. Perform the same amount of repetitions on both sides. 

• Lie on your back, legs bent, and feet flat on the floor. Maintain your arms at your sides, palms down.
• Extend one leg straight out in front of you, floating a few inches above the ground. This is the leg you’ll be concentrating on throughout the workout.
• Engage your core muscles by pressing your lower back onto the floor. During the movement, this helps to stabilize your spine and protect your lower back.
• Lift your hips off the ground by pushing through the heel of your grounded foot. Your body should create a diagonal line from your shoulders to your lifted knee. The significant elements of support should be your planted foot and upper back.
• Raise your hovering leg off the ground, straightening it out in line with your torso while maintaining the bridge posture. Your thigh and torso should be aligned, and your foot should be flexed.
• Maintain your balance and stability in the single-legged bridge posture for a few seconds. Then, while maintaining your elevated leg floating over the ground, carefully drop it back down.
• Gently return your hips to the ground, vertebra by vertebra, until your lower back is in touch with the floor.
• Switch to the other leg and continue the exercise after completing the required number of repetitions on one leg.


2. Squat

You may perfect the form of a conventional bodyweight squat by removing the chair. However, the identical motion still stands in this instance. Hinging at the hips and pressing your bottom back will simulate sitting in a chair. 

• Stand with your feet shoulder-width apart and your toes pointed outward.
• Maintain a forward-facing head and a raised chest. Stabilize your spine by using your core muscles.
• Begin the squat by pushing your hips back as if in a chair. Assume you’re attempting to reach your buttocks back and forth.
• Bend your knees as you drop your hips. Ensure your knees are parallel to your toes, and don’t allow them to sink inward.
• Continue to fall until your thighs are parallel to the ground. If you have the flexibility and mobility, you can go deeper, but avoid getting so low that your lower back rounds excessively.
• Throughout the exercise, keep your chest high and your back straight. Avoid arching your spine or leaning forward too far.
• Push through your heels and engage your leg muscles to return to a standing position.

3. Pike Push-Up

Your pike will target those shoulders even better if you add a push-up. Since only your arms are moving in this exercise, keep the rest of your body still. Assume the pike posture, bend your elbows so they are out to the sides, and point the top of your head toward the ground to accomplish.


  • Begin in a high plank stance, hands slightly wider than shoulder-width apart, and feet together. From head to heels, your body should make a straight line.
  • Keep your legs straight and lift your hips high. This will cause your body to form an inverted V shape, similar to a pike posture. The major touch points with the floor will be your hands and feet.
  • Spread your fingers wide and aim them forward. Your wrists and shoulders should be in line.
  • Bend your elbows and drop your head to the floor slowly. Your body will move forward as you fall, comparable to a downward dog yoga stance. Maintain a firm, straight line from your hips to your head by keeping your core engaged.
  • Return to the pike posture by pushing through your palms and extending your elbows. As you push up, your body should go backward.
  • Your arms should be completely extended at the apex of the action, and your body should create an inverted V shape once more.

4. Stride Lunge

You’ll add elements of stability, mobility, and balance by moving rather than being still in a lunge. Step forward while lunging with your right leg as you start with your feet together. Repeat with your left leg after rising.

5. Pike Push-Ups

Your pike will target those shoulders even better if you add a push-up. Since only your arms are moving in this exercise, keep the rest of your body still. Assume the pike posture, bend your elbows so they are out to the sides, and point the top of your head toward the ground to accomplish.

6. Rise and Squat

Get-up squats are excellent for increasing your time under strain, which keeps your legs and glutes working continuously and increases the burn.


  • Squat down to a low position. During this maneuver, you won’t be standing at all.
  • Bring each knee to the floor one at a time to form a kneeling position.
  • Maintaining your squat position, raise each foot one at a time to the surface.
  • As rapidly as you can while keeping proper form, repeat.

Home Workout: Advanced Routine

Try these advanced maneuvers once the intermediate routine becomes second nature.

1. Push-ups on One Leg

Your other three limbs will have to support greater weight when you lift one leg, making it more complicated. Take a push-up position, raise one leg off the floor, and finish the push-up.


  • Begin in a high plank stance, hands slightly wider than shoulder-width apart and toes together. From head to heels, your body should make a straight line.
  • Raise one leg off the ground while maintaining it straight and parallel. Maintain your stability by using your core muscles.
  • Maintain a straight line with your body and hips. Avoid sagging or lifting your hips too high.
  • Bend your elbows and descend your chest toward the ground, keeping your body and lifted leg aligned.
  • Return to the high plank posture by pushing through your palms and extending your elbows. Your body should move as a unified whole.
  • Rep the appropriate number of times with one leg raised.
  • Switch to the opposite leg and continue the exercise after finishing the reps on one leg.

2. Leap-frog Jumps

You must exert your absolute best effort for a brief period when performing jumping exercises, also referred to as plyometrics. You’ll immediately feel the burn because they need much power and action. Combine your lunge with a jump from which you explode to increase your difficulty level.


  • Position your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward.
  • Maintain proper posture by keeping your chest up and shoulders back.
  • Bend your knees and hips to lower your body into a squat position. Your thighs should be parallel to the ground, with your knees tracking over your toes.
  • Swing your arms back from the squat posture, keeping your chest and back straight.
  • Push through your feet explosively, utilizing your arms for propulsion, and jump as far as possible.
  • Bring your knees to your chest and stretch your feet outward to resemble a frog’s leap in the air.
  • Land softly and steadily, bending your knees to absorb impact.
  • As you land, quickly return to a squat position comparable to your initial one.
  • Repeat the sequence from the squat posture into another leapfrog jump.
  • Perform a sequence of leapfrog jumps while remaining rhythmic and fluid.

3. Elevated Push-Ups on a Pike

The toughest pike push-up is the one where you elevate your feet. Complete a raised pike push-up by placing your feet on an elevated surface, such as a bench or step. The difficulty will increase with the height of the surface.


  • Place your hands shoulder-width apart and slightly wider than your shoulders on the floor. Your fingers should be facing forward or slightly outward.
  • Place your feet on a raised surface, such as a bench or a stable platform. In a pike posture, your hips should be higher than your shoulders.
  • Keep your legs straight and lift your hips toward the ceiling. Your body should be shaped like an upside-down V, with your arms and torso in a straight line.
  • Place your head between your shoulders, back toward your feet, or between your hands.
  • Bend your elbows and sink your head between your hands to the ground. Maintain a small outward angle with your elbows.
  • Return to the pike posture by pushing through your palms and extending your elbows. As you push up, your body should go backward.
  • At the top of the movement, your arms should be fully extended, and your body should be back in the pike position.

4. Expert Bird Dog

Put yourself in a high plank position, then perform a Bird Dog by simultaneously elevating the opposing leg and one arm. Maintaining a straight spine is essential here, as it is with all advanced exercises.


  • Begin in a tabletop posture on your hands and knees. Wrists should be positioned beneath shoulders, and knees should be aligned beneath hips.
  • Maintain a neutral spine, with your back flat and your core engaged. Consider a straight line from your brow to your tailbone.
  • Brace your core muscles as though you were about to be punched. This will aid in the stabilization of your spine during the action.
  • While maintaining your hips level, stretch your right arm forward and your left leg straight back simultaneously. Your arms and legs should be parallel to your body.
  • Consider stretching your arm and leg away from each other to add length.
  • Keep your balance and stability in mind during the action. Avoid arching your back or allowing your hips to sway to one side.
  • Hold the stretched posture for a few seconds, focusing on the contraction of your glutes and back muscles.
  • Maintain control and stability as you slowly drop your arm and leg back to the beginning position.


Home workout routines provide a wealth of options for people looking to prioritize their health and well-being from the comfort of their own homes. We’ve gone over the numerous advantages of choosing home exercises, from the convenience and time-saving perks to the flexibility and cost-effectiveness they bring. We’ve looked at various exercises and recommendations for tailoring your routines to your objectives and fitness levels, emphasizing that you don’t need fancy equipment or a vast room to obtain excellent results.

By embracing home workouts, you are cultivating discipline, self-motivation, and resilience in addition to physical transformation. The path to a healthier, happier you begin with the simple decision to make time for yourself, no matter how hectic life becomes. As you lace on your sneakers and roll out your mat, remember that consistency and determination are the foundations of progress. Celebrate every small triumph, and don’t be disheartened by failures; every effort matters in this empowering pursuit of a better living.

You can adapt your exercise program to your preferences and make it a sustainable part of your daily routine with home workout routines. So let us embrace the convenience and possibilities that home exercises provide, opening the door to a more active, balanced, and stimulating life right in our backyard. Here’s to a self-improvement journey, one squat, plank, each lunge at a time. Prepare to unleash the best version of yourself from the comfort of your own home!

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